How To: Resistance Band Bicep Curls

Want bigger arms?

Ha, who doesn’t!

Because you want bigger arms, you know that you have to do curls.

But wait, what are you to do if you have trouble fully holding a barbell or dumbbell because your wrist hurts from jerking off too much or going across someone’s face with your pimp hand with a wee bit too much force? Or maybe you’re not injured and just need some variety in your arm training because you’d rather shoot yourself in the head than use the same equipment to perform the same curl exercises you’ve done thousands of times already. Heck, maybe you’re traveling and don’t have access to a gym but want to pump up your arms. What are you to do in those situations?!?!

The answer is resistance band biceps curls, buddy!

Resistance band curls are friendlier on the joints than weights, challenge the biceps in a different way than weights because the muscles have to work against the tension of the band rather than against gravity, and the exercise can be performed anywhere because resistance bands are portable.

So yeah, resistance band bicep curls for the win!

INSTRUCTIONS

1). Grab the band or handles with your palms and step on the band in the middle with either both feet shoulder-width apart or in a staggered stance with one foot forward ahead of the other.¹NOTE (1): Use an underhand grip to involve more of the biceps and less of the forearms, a neutral grip with your palms facing each other to involve a little bit more of the forearms, or an overhand grip to turn the exercise into more of a forearm workout than a biceps one.

NOTE (2): Holding the band with your hands shoulder-width apart will recruit the long and short head of the biceps. Bring your hands closer together and the focus will go toward the long head whereas a hand position wider than shoulder-width distance will recruit the short head. If you want thickness, go wide. If you want to concentrate on developing a peak, then curl with your hands touching. For both, employ the standard position.

2). Bend the knees slightly and brace your core.

3). With your back straight and chest upright, breathe out as you curl the band up while keeping your elbows hugged against the side of your body and without letting the shoulders move.

4). Pause and squeeze the biceps for 1-2 seconds at the top.

5). Breathe in while slowly lowering your arms back to the starting position.

6). Repeat.

For a workout routine that possibly includes resistance band bicep curls, as well as other exercises geared specifically to your goals, training experience, injury history, and available equipment, then find out more HERE

Glossary: arms, barbell, biceps, chest, dumbbell, exercise, goal, gym, muscle, routine, workout

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Monster Longe

Monster Longe is a personal trainer in San Diego. He has been lifting weights for +25 years and training clients in the gym and online for about half of that time. When not working with clients or making content that's easy to read, understand, and apply to everyday life, he enjoys long walks and leaving buildings crushed and entire city blocks decimated in his wake.

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