How to Do Bicep Curl Resistance Band Exercises

The biceps are located on the front part of the arm, above the elbow. These muscles are mainly used for motions that flex the arm below the elbow. Exercise the biceps with a resistance band for slow, steady movements to tone these muscles.

Difficulty: Moderate

Instructions

1. Grasp the two ends of the resistance band. Most bands have a bar to hold onto with your palms flat on the bar and your fingers curled around the bar for a solid hold. Hold your hands facing your chest.

2. Stand with your feet hip width apart, and place the center of the band itself under one of your feet as an anchor.

3. Keep your wrists straight while holding the hand bars. Don't bend your wrists toward you or away from you.

4. Maintain a slow, deliberate movement as you perform a bicep curl exercise with the resistance band. Raise your forearms toward you, and bend the elbows to the point where your hands stop in front of your shoulders.

5. Hold the hand bars at shoulder level for a second before releasing the arms down.

6. Release your arms down, keeping your hands facing your chest. Keep the resistance band taut as you release your hands to hip level. The best results will come from the constant resistance of the band during the entire movement.

7. Repeat the bicep curl exercise with the resistance band 10 to 12 times, and repeat these reps two to three times.

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