The resistance band seated bicep curl is an upper arm exercise that targets the bicep using a resistance band while seated, making it accessible and safe for most fitness levels.
Also Works
Forearms
How to Perform
1
Sit on a chair or bench with your back straight and feet flat on the ground.
2
Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides.
3
Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders.
4
Pause for a moment at the top, squeezing your biceps.
5
Inhale and slowly lower the resistance band back to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Pin your elbows to your sides and do not let them drift forward during the curl.
•Sit on the middle of the band to anchor it and maintain consistent tension throughout.
•Squeeze your biceps hard at the top of each curl and lower for a 2-second eccentric.
Common Mistakes
•Allowing the elbows to move forward during the curl, which shifts the load to the front delts.
•Not anchoring the band properly, which results in uneven resistance between the left and right sides.
•Rushing through reps. Band curls are most effective with a slow, controlled tempo.