How to do a Handle Band Bicep Curl

Authored by Fitbod

About Handle Band Bicep Curl

Sets Logged
539,466
Popularity Rank
374th
Difficulty
Beginner
Biceps Strength
58 mSCORE 50th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Similar to other curls, this isolation exercise targets the biceps. Using a handle band helps prevent compensating for any strength discrepancies between sides, as well as increasing resistance as the band stretches. This is great for learning the movement without restricting your range of motion.

  1. Stand upright with your feet shoulder width apart and a resistance band underneath the middle of both feet holding the handles with an underhand grip next to your hips.
  2. Bend your elbows to raise the handles up towards your shoulders keeping your elbows next to your torso.
  3. Return to the starting position.

Common Mistakes

  • Varying Tension with Bands

    Resistance increases as you stretch a band. Make sure you’re using a band that allows you to move through your full range of motion. The resistance may feel too light during parts of the movement.

  • Limit Range of Motion at the Top

    There should always be tension on your biceps. It’s very common to lose tension at the top of the movement when the resistance is directly over your elbow. Limit your range of motion so your biceps stay engaged for the entire exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps