Description

The band alternating biceps curl is a biceps-focused exercise that helps strengthen and tone the biceps muscles.

Starting Position

Stand with feet shoulder-width apart, knees slightly bent. Grasp one end of the resistance band in each hand, palms facing up, elbows close to your sides.

Technical Execution

Alternate curling one arm at a time towards the shoulder, keeping the elbows stationary and squeezing the biceps at the top of the movement. Lower the arm back to the starting position and repeat on the other side.

Range of Motion

Ensure a full range of motion by fully extending the arm at the bottom of the movement and curling the band as high as possible towards the shoulder.

Variations

For added challenge, try performing the exercise seated or using a heavier resistance band.

Common Mistakes

Common mistakes include using momentum to lift the band, arching the back, and not fully extending the arm during the curl.

Practical Advice

To perform this exercise effectively, focus on controlled movements, maintain proper form, and engage the biceps throughout the entire range of motion.

Additional Notes

It is important to start with a light resistance band and gradually increase the difficulty as you progress.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

biceps

Secondary Muscles