Exercise guide
Band Standard Biceps Curl
- Beginner
- Isolation
- Rep-based
- Upper arms
This isolation exercise utilizes the linear variable resistance of a band to provide maximum tension at the peak of the contraction, effectively targeting the biceps brachii and brachialis.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Loop a long resistance band around the bottom crossbar of a power rack or step on the center of the band with feet shoulder-width apart.
- Grasp the ends of the band with an underhand (supinated) grip, palms facing forward.
- Stand tall with your chest up, shoulders pinned back, and arms fully extended at your sides.
How to do it
- Exhale and curl the band toward your shoulders by flexing the elbows, keeping your upper arms stationary against your ribcage.
- Squeeze your biceps forcefully at the top of the movement where the band tension is highest.
- Inhale and slowly lower the band back to the starting position over a 2-3 second count, maintaining constant tension.
- Keep your core engaged and avoid any swaying of the torso throughout the set.
Form checklist
- Keep elbows pinned to your sides; do not let them drift forward as you curl.
- Maintain a neutral wrist position to ensure the biceps, not the forearms, do the work.
- Avoid using momentum or leaning back to 'cheat' the band upward.
- Ensure full elbow extension at the bottom of every rep.
Pro tips
- Rotate your pinkies slightly outward at the top of the movement to maximize the peak contraction of the biceps.
- Focus on the eccentric (lowering) phase; because bands lose tension at the bottom, slowing down the descent keeps the muscle under tension longer.
Make it harder
- Add a 3-second isometric hold at the midpoint of the repetition where the band is under significant stretch.
- Step further away from the anchor point or widen your stance on the band to increase the baseline resistance.
Frequently asked
- What muscles does the band standard biceps curl work?
- The band standard biceps curl primarily targets the biceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the band standard biceps curl?
- The band standard biceps curl uses resistance band.
- Is the band standard biceps curl good for beginners?
- Yes. The band standard biceps curl is a beginner-friendly movement and a strong foundation to build on.