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Biceps · Beginner

Band Alternating Biceps Curl

Accessory drill that develops controlled strength in the target muscles using a resistance band, with emphasis on the biceps.

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Exercise overview

Training details

BicepsForearms

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on the resistance band with feet shoulder-width apart.
  2. 02Hold the band with palms facing upwards and arms extended down by your sides.
  3. 03Curl one arm up while keeping the other arm extended, then alternate.
  4. 04Ensure to keep your elbows close to your body.
  5. 05Repeat for the prescribed repetitions.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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