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Alternating Band Biceps Curl
An alternating curl against a resistance band that keeps continuous tension on the biceps of each arm in turn.
ArmsBandElbow flexion
Primary
Biceps brachii
Secondary
BrachialisForearm flexors
Equipment
Band
Pattern
Elbow flexion
Setup
- 01Stand on the middle of a resistance band.
- 02Grip one handle in each hand, palms forward.
- 03Set feet hip width to fix band tension.
- 04Pin the elbows to your sides.
Execution
- 01Curl one hand up toward the shoulder.
- 02Lower it under control to full extension.
- 03Curl the other hand as the first descends.
- 04Continue alternating at a steady rhythm.
Checkpoints
- -The band stays taut even at the bottom.
- -Elbows stay fixed at the sides throughout.
- -Each arm reaches full extension between reps.
- -The torso stays still while arms alternate.
Common mistakes
- -Letting the band go slack at the bottom.
- -Rushing the tempo and cutting range short.
- -Swinging the shoulders to help the curl.
- -Standing unevenly so one side gets less tension.
Programming notes
- -Use 3 sets of 12 to 20 reps per arm.
- -Widen the stance to increase band resistance.
- -Good travel and warm-up option; bands load the top hardest.