Band alternating biceps curl

Band alternating biceps curl

The Band Alternating Biceps Curl is a simple yet effective exercise that targets the muscles of your upper arms, specifically the biceps. This exercise can be done using resistance bands, which are affordable, portable, and versatile pieces of equipment that are perfect for home workouts. If you're looking to build strength and definition in your biceps, this exercise is a fantastic choice. To perform the Band Alternating Biceps Curl, you'll need a resistance band with handles. Start by standing with your feet shoulder-width apart and placing the center of the band under your feet. Grasp the handles with your palms facing forward, arms fully extended, and elbows close to your sides. Keep your core engaged, shoulders relaxed, and chest lifted throughout the exercise. With control, bend one elbow and bring your hand towards your shoulder, squeezing your biceps at the top of the movement. Slowly lower the hand back to the starting position while keeping tension on the band. Repeat the movement on the opposite side, alternating between each arm for the desired number of repetitions. The Band Alternating Biceps Curl not only helps you develop stronger and firmer biceps, but it also engages secondary muscles such as the forearms and shoulders. This exercise allows for a full range of motion, providing an excellent stimulus to the biceps muscles. By using resistance bands, you can easily adjust the resistance level by choosing bands with different strengths, making it suitable for individuals of all fitness levels. Make sure to maintain proper form while performing the Band Alternating Biceps Curl. Avoid any swinging or jerking motions, as this can put strain on your joints and reduce the effectiveness of the exercise. Focus on the mind-muscle connection, really feeling the biceps contract and extend throughout each repetition. Aim for a controlled and steady pace, and remember to breathe naturally. Incorporate the Band Alternating Biceps Curl into your arm workout routine, and you'll soon notice improved strength and definition in your biceps. As with any exercise, it's always essential to listen to your body, start with a weight or resistance level that challenges you without compromising your form, and gradually increase the intensity as you progress. Get ready to rock those sleeveless tops with confidence!


  • Start by standing with your feet hip-width apart, knees slightly bent.
  • Hold a resistance band in front of you with palms facing up, hands shoulder-width apart.
  • Step on the middle of the band with one foot, ensuring that it is securely under your foot.
  • While maintaining an upright posture, engage your core and stabilize your shoulders.
  • Start the movement by flexing your right elbow and curling the band towards your shoulder.
  • At the top of the curl, squeeze your biceps for a brief moment before slowly lowering the band back down.
  • As you lower your right arm, simultaneously curl your left arm towards your left shoulder.
  • Continue alternating the curls between your right and left arms in a controlled manner.
  • Keep your wrists neutral and avoid using momentum to lift the band.
  • Perform the desired number of repetitions for each arm.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement.
  • Choose a resistance band that challenges your muscles without compromising your technique.
  • Engage your core to stabilize your body and prevent excessive swinging.
  • Perform the exercise in a controlled and slow manner to maximize muscle activation.
  • Breathe properly by exhaling during the upward movement and inhaling during the downward movement.
  • Avoid using momentum to lift the band, instead relying on your biceps to do the work.
  • Vary the grip by using an overhand grip or an underhand grip to target different muscles in your biceps.
  • Incorporate a pause at the top of the movement to increase the time under tension and enhance muscle growth.
  • To increase the difficulty, use a thicker or shorter resistance band.
  • Always warm up before performing the exercise to prevent injuries and improve performance.


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