Biceps exercise · band
Band Alternating Biceps Curl
The band alternating biceps curl is a band exercise that targets the biceps, with the forearms assisting.
How to do the band alternating biceps curl
- Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.
- Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.
- Lower the arm back down to the starting position and repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the biceps. The forearms work as secondary muscles. See all biceps exercises or every resistance band exercise.
