How to do a Loop Band Bicep Curl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Bicep Curl
Target muscles worked
Instructions for Proper Form
Similar to other curls, this isolation exercise targets the biceps. Using a loop band increases tension as you progress through the movement. This is a great variation for learning how to do curls, building muscle mass and developing strength at the top of the movement.
- Stand with feet shoulder-width apart with toes pointed slightly outward.
- Place the band under the mid-foot area and grab the loop with both hands with an underhand grip roughly shoulder-width apart.
- Start the movement with hands near the hip and keep arms to the side.
- Bend the elbows at a normal pace to raise the band towards the shoulders.
- Control the resistance back to the starting position at a normal pace and repeat the movement.
Common Form 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.
Alternatives & Variations to Loop Band Bicep Curl
1. Isometric Biceps Hold
0.8 mSCORESWAPPED 564 TIMESIsometric Biceps Hold is an isolation exercise that targets the biceps. Unlike standard curls, this exercise requires you to hold your arms in a fixed position, which can help improve endurance and muscle activation. The lack of movement makes it an excellent addition for burning out the biceps without adding more reps.
2. Dumbbell Bicep Curl
99.6 mSCORESWAPPED 312 TIMESThis exercise is one of the most common isolation, biceps exercises out there. Dumbbells help prevent compensating for strength imbalances, as well as allows plenty of freedom in your range of motion. This is a staple exercise in most workouts, and is a great way to build strength and muscle mass in your biceps.
3. Handle Band Bicep Curl
38.1 mSCORESWAPPED 217 TIMESSimilar 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.
4. Hammer Curls
99.2 mSCORESWAPPED 137 TIMESSimilar to other curls, this isolation exercise targets the biceps. Unlike the standard Dumbbell Bicep Curl, this variation rotates your wrist into a more natural position. This rotation also help to emphasize the long head of the bicep. This is a great exercise for adding some variety to your curls as well as developing functional strength and building muscle mass.
5. Machine Bicep Curl
93.1 mSCORESWAPPED 127 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of a machine adds stability to the movement by forcing you to use a fixed range of motion. This added stability means you can focus more on exertion than stabilizing the movement. Since your range of motion is fixed, this is a great exercise for learning, or to push the limits of this movement.
6. Loop Band Hammer Curl
28.4 mSCORESWAPPED 123 TIMESSimilar to other hammer curls, this isolation exercise targets the biceps, and emphasizes the long head of the biceps. The use of a loop band gives you plenty of freedom with your range of motion, while also increasing the tension as you progress through the movement. This increasing tension makes this a fantastic exercise for building strength at the top of your curl.
7. Cross Body Hammer Curls
95.4 mSCORESWAPPED 123 TIMESCross Body Hammer Curls are a variation on the more standard Hammer Curl. Like other variations this is an isolation exercise that targets the biceps. Unlike many other Hammer Curl variations, this exercises has you bring the weight across your body instead of straight up and down.
8. Cable Bicep Curl
94.9 mSCORESWAPPED 115 TIMESSimilar to other curls, this isolation exercise targets the biceps. The use of cables allows you to apply tension to your biceps at a different angle than with free weights. This is especially helpful for applying tension at the top of your range of motion. Because you can maintain more tension on your biceps throughout the movement, this is especially helpful for building muscle mass in your biceps.
9. Barbell Curl
98.5 mSCORESWAPPED 97 TIMESAs with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.
10. Concentration Curl
91.3 mSCORESWAPPED 80 TIMESConcentration Curl is an isolation exercise that targets the biceps with a high degree of focus. Seated with legs spread, you rest one arm against the same-side thigh and curl a dumbbell from a fully extended arm position to full contraction, keeping the elbow stationary. This position minimizes the involvement of other muscles, ensuring the bicep is fully engaged throughout the movement. Concentration Curls are effective for increasing bicep strength and enhancing muscle definition. They allow for precise form control and can help identify and correct imbalances between arms.