How to Do Bicep Curl Tubing Exercises

With a bicep curl tubing exercise, you extend and contract the bicep against resistance provided by a rubber band or tube. The effect is much like a bicep curls performed with weights, but the tubing is much more portable and easier to manipulate. These curls strengthen the biceps brachii, the doubleheaded muscle responsible for flexing the arm at the elbow joint.

Difficulty: Moderately Easy

Instructions

1. Hold one end of the exercise tube in each hand. Step on the tube with both feet. Move your feet until they are shoulder-width apart. Soften the knees by bending them slightly.

2. Contract the biceps by lifting both hands slowly in a controlled, constant motion toward your shoulders with your palms open. Feel the resistance the tube creates as you lift your hands.

3. Focus on using your bicep muscles rather than your wrist to lead the muscle contraction. Hold the biceps fully contracted for a moment.

4. Reverse the contraction of the biceps by slowly lowering your hands in a continuous, controlled motion and relaxing the tubing.

Tips & Warnings

• Add variety to the tubing exercise. Alternate the biceps, or contract the biceps to the halfway point and hold before raising your hands and the tubing all the way to your shoulders.

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