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Illustration of the Band Curl: Hardest at the top - hold the peak contraction for two, then lower slow.
isolation · Isolation

Band Curl

Band Curl is an isolation isolation movement for biceps, using Tube Bands. It also works forearms. 3 sets of 15-25, 1 min rest.

Primary muscle
Biceps
Equipment
Tube Bands
Difficulty
Beginner
Sets and reps
3 × 15-25
Rest
45s
Force
pull

How to do it

  1. 1
    Set up

    Stand on the middle of the band, a handle in each hand, palms up.

  2. 2
    The cue that matters

    Hardest at the top - hold the peak contraction for two, then lower slow.

  3. 3
    Work it

    3 sets of 15-25, resting about 1 minute between them.

Muscles worked

Biceps does most of the work. Forearms take the rest.

Biceps exercisesforearms