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Alternate Biceps Curl (with band)

Alternate Biceps Curl (with band)

The Alternate Biceps Curl (with band) is a great exercise that targets the biceps, one of the most prominent muscles of the upper arm. This exercise is often performed using a resistance band, making it an excellent option for those who prefer to work out at home or are looking to add variety to their gym routine. The primary muscle worked during the Alternate Biceps Curl is the biceps brachii, which is responsible for flexing the elbow joint and bringing the forearm closer to the shoulder. This exercise also engages the brachialis and brachioradialis muscles, helping to develop overall arm strength and tone. By using a resistance band, you can adjust the intensity of the exercise based on your fitness level. Bands come in different levels of resistance, allowing you to gradually increase the challenge as your strength improves. This is especially beneficial for individuals who want to build lean muscle mass, as progressive overload is key for muscle growth. The Alternate Biceps Curl (with band) is a versatile exercise as it can be easily modified to target different muscle fibers. Altering your grip, such as using an underhand (supine) or overhand (pronated) grip, changes the emphasis on the biceps. Additionally, variations like concentric-only curls or eccentric-only curls can be incorporated to provide a unique stimulus to the muscle fibers. Including the Alternate Biceps Curl (with band) in your workout routine can help you sculpt stronger and more defined arms. It is important to ensure proper form and gradually increase resistance to maximize results while minimizing the risk of injury. Remember to always find a comfortable range of motion during the exercise and consult with a fitness professional for personalized guidance.


  • Stand with your feet shoulder-width apart, and place one end of the exercise band under your right foot.
  • Grasp the other end of the exercise band firmly with your right hand, and let your arm hang straight down by your side.
  • Keep your elbows close to your torso and your upper body stationary throughout the exercise.
  • Bend your right arm at the elbow, and slowly raise your hand towards your right shoulder, while keeping your palm facing up.
  • Pause for a moment at the top of the movement, and squeeze your bicep.
  • Slowly lower your hand back down to the starting position with control, fully extending your arm.
  • Repeat the movement for the desired number of repetitions.
  • Switch sides and repeat the exercise with your left arm.

Tips & Tricks

  • Focus on maintaining good form and technique throughout the exercise to target the biceps effectively.
  • Use a resistance band that provides enough tension to challenge your muscles but still allows you to perform the exercise with control.
  • Keep your core engaged and maintain a neutral spine throughout the movement to prevent any unnecessary strain on your lower back.
  • Start with a lighter resistance band and gradually increase the tension as your strength improves.
  • Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase of the exercise to maintain proper breathing pattern.
  • Avoid using excessive momentum or swinging to lift the band. Focus on a slow and controlled movement to fully engage the biceps muscles.
  • Consider incorporating different variations of biceps curls, such as hammer curls or preacher curls, to target the muscles from different angles.
  • Include biceps curl exercises as part of a well-rounded upper body workout routine to build overall arm strength and muscle definition.
  • Make sure to warm up your muscles before performing biceps curls to prevent any injuries. This can be done through light cardio or dynamic stretching.
  • Allow for adequate rest and recovery between biceps training sessions to allow your muscles to repair and grow stronger.

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