Resistance Band Seated Biceps Curl

Setup

1. 01Sit on a bench or chair and anchor the band securely under both feet or the bench legs.
2. 02Grip a handle or the band ends with palms facing up.
3. 03Sit tall with the chest up and shoulders back.
4. 04Take out all slack so tension starts at full elbow extension.

Execution

1. 01Curl the hands toward the shoulders by bending the elbows.
2. 02Keep the upper arms vertical and pinned to the sides.
3. 03Squeeze the biceps hard at the top where band tension peaks.
4. 04Lower slowly, resisting the band pull, to straight arms.

Checkpoints

• -Band has tension at the very bottom of every rep.
• -Elbows stay by the ribs, not drifting forward.
• -Torso stays upright without rocking backward.
• -The lowering phase is as controlled as the lift.

Common mistakes

• -Leaving slack in the band so the bottom half does nothing.
• -Leaning back to finish reps as tension climbs.
• -Letting the band snap the arms down between reps.
• -Anchoring the band where it can slip out mid-set.