Arms / Beginner / Isolation (single joint)

Alternating Band Curl

Standing on a resistance band, curl one handle at a time to train the biceps.

At a glance

Primary

Biceps

Secondary

Forearms & grip

Equipment

Resistance band

Movement pattern

Elbow flexion (curl)

Level

Beginner

Type

Arms, Isolation (single joint), One side at a time

How to do it

1. Stand on the middle of a resistance band holding a handle in each hand, palms forward.
2. Keep your elbows at your sides.
3. Curl one handle toward your shoulder, then lower under control.
4. Repeat with the other arm, alternating each rep.

Tips

• Keep the torso still.
• Control the band on the way down.

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