Exercise guide
Band 45 Degrees Biceps Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This variation places the arms behind the torso to emphasize the long head of the biceps, providing a deep stretch and constant tension throughout the range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at waist height.
- Stand facing away from the anchor point, holding the band ends or handles with an underhand grip.
- Step forward until your arms are extended behind your torso at roughly a 45-degree angle and the band is taut.
- Adopt a staggered stance (one foot forward) to maintain balance and a stable core.
How to do it
- Exhale and curl your hands toward your shoulders while keeping your elbows fixed in the position behind your body.
- Squeeze your biceps forcefully at the top of the movement for a one-second peak contraction.
- Inhale and slowly lower your hands back to the starting position, resisting the pull of the band.
- Maintain a controlled tempo, taking approximately two seconds to return to the full stretch.
Form checklist
- Keep your elbows pinned behind your midline; do not let them swing forward as you curl.
- Maintain an upright posture with your chest up and shoulders pulled back.
- Avoid leaning forward or using momentum to move the weight.
- Keep your wrists straight and neutral throughout the entire movement.
Pro tips
- Focus on the deep stretch at the bottom of the rep to maximize recruitment of the long head.
- Supinate your wrists by trying to turn your pinkies toward your shoulders at the top of the curl for a better peak contraction.
Make it harder
- Step further away from the power rack to increase the resistance and the intensity of the stretch.
- Implement a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the band 45 degrees biceps curl work?
- The band 45 degrees biceps curl primarily targets the biceps, and also works the deltoids and forearms as secondary muscles.
- What equipment do you need for the band 45 degrees biceps curl?
- The band 45 degrees biceps curl uses resistance band.
- Is the band 45 degrees biceps curl good for beginners?
- Yes. The band 45 degrees biceps curl is a beginner-friendly movement and a strong foundation to build on.