Biceps
Band Curl
The Band Curl is a strength exercise with a resistance band for your biceps. Share of the load in the Zulta muscle model: biceps (short head) 32%, biceps (long head) 30% and brachialis 18%.
Also known as: band bicep curl, resistance band curl
How to do it
- Stand on the middle of a resistance band with feet hip-width.
- Hold one end in each hand, palms facing forward, arms straight at your sides.
- Curl your hands up toward your shoulders, keeping the elbows at your sides.
- Squeeze at the top where the band pulls hardest.
- Lower your hands slowly until your arms are straight.
Tips
- Widen your stance on the band to add tension, narrow it to reduce it.
- Control the way down: the band wants to snap your hands back.
Common mistakes
- Letting the elbows slide forward at the top.
- Rushing the lowering phase.
Muscles worked by the Band Curl
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Elbow flexion with a supinated grip: both biceps heads lead, brachialis assists, the forearm muscles hold the wrist.
Band Curl alternatives
Different equipment
Make it harder
Frequently asked questions
What muscles does the Band Curl work?
Mainly the biceps (short head) and biceps (long head). The brachialis assist.
Is the Band Curl good for beginners?
Yes. The Band Curl is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Band Curl?
For example the Axle Bar Curl, Barbell Curl and Cable Curl. They train mostly the same muscles, some with different equipment.
How do you make the Band Curl harder?
Add weight or reps, or move on to the Axle Bar Curl and Leaning Dumbbell Curl.
Sources
- Oliveira et al. 2009, J Sports Sci Med 8(1):24-29 (shoulder position and biceps activity)
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