Band Biceps Curl
Muscles worked: Biceps (assisted by forearms).
How to do it
- Stand on the middle of a band with your feet about hip-width apart.
- Take a handle in each hand with your palms facing forward.
- Pin the elbows to your sides and keep them there.
- Curl to shoulder height and squeeze hard at the top - bands peak there.
- Lower slowly against the tension.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Stand on the band, elbows pinned
- Squeeze hard at the top - bands peak there
Logging it
IronPack suggests working in the 12 to 20 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Chin-Up - back, biceps
- Barbell Curl - biceps
- Dumbbell Curl - biceps
- Dumbbell Hammer Curl - biceps, forearms
Track the band biceps curl properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.