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Exercise handout — move better, feel better.
Band Biceps Curl
Curl a resistance band to strengthen biceps. Band provides progressive resistance that's easy on joints.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine, Dumbbells
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand on middle of resistance band
- Hold handles or band ends at sides
- Arms fully extended, palms forward
Step 1 of 5
Keep elbows pinned at sides
Step 2 of 5
Curl hands up toward shoulders
Step 3 of 5
Squeeze biceps at top
Step 4 of 5
Lower slowly back down
Step 5 of 5
Control the lowering phase
Breathing
- Exhale on curl up
- Inhale on lower
Form Cues
- Elbows stay still
- Full range of motion
- Slow controlled lowering
- Don't swing body
Common Mistakes to Avoid
- Swinging body for momentum
- Elbows drifting forward
- Lowering too fast
- Not completing full range
Safety Information
Generally well tolerated. Avoid if biceps tendon is acutely inflamed.
Progressions
Use heavier band or stand on more of it
Regressions
Use lighter band or wider stance
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.