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Band Biceps Curl (VERSION 2)

Band Biceps Curl (VERSION 2)

The Band Biceps Curl (Version 2) is a fantastic move to engage and sculpt your biceps muscles. This exercise specifically targets the biceps brachii muscle, which is located on the front of your upper arm. By incorporating resistance bands, you can add an extra challenge and intensity to your biceps workout. The Band Biceps Curl (Version 2) is a versatile exercise that can be performed both at home and in the gym. The resistance bands provide continuous tension throughout the entire range of motion, activating more muscle fibers and maximizing your results. This exercise also helps improve grip strength and forearm stability, which are essential for various daily activities and sports. Including the Band Biceps Curl (Version 2) in your workout routine can help you build stronger and more defined biceps. It is important to note that biceps training shouldn't be your sole focus but rather a part of a well-rounded upper body workout routine. Combining this exercise with compound movements such as rows and pulldowns will provide a balanced approach to your overall arm development. Remember, when performing the Band Biceps Curl (Version 2) or any exercise, it is crucial to maintain proper form and technique to prevent injuries and get the most out of your workout. Start with a lighter resistance band and gradually increase the tension as your strength improves. Always listen to your body and avoid any excessive or jerky motions that could strain the muscles or joints. Incorporating the Band Biceps Curl (Version 2) into your exercise program can be an effective way to target and strengthen your biceps muscles. Challenge yourself, stay consistent, and enjoy the progress as you watch your biceps develop and grow stronger over time!


  • Stand with your feet shoulder-width apart and place one end of the resistance band under both feet.
  • Hold the other end of the band with both hands, palms facing forward, and keep your elbows close to your sides.
  • Start with your arms fully extended and your palms facing your thighs.
  • Bend your elbows and curl the band towards your shoulders, keeping your upper arms stationary.
  • Squeeze your biceps at the top of the movement and then slowly lower the band back to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Focus on keeping your elbows stationary throughout the movement to ensure maximum tension on the biceps muscles.
  • 2. Engage your core and maintain proper posture throughout the exercise to avoid unnecessary strain on the back.
  • 3. Gradually increase the resistance of the band as your strength improves to continue challenging your muscles.
  • 4. Incorporate different variations of biceps curls using bands to target different angles and stimulate muscle growth.
  • 5. Perform the exercise in a controlled manner, emphasizing the eccentric (lowering) phase for optimal muscle development.
  • 6. Ensure a full range of motion by fully extending your arms at the bottom and squeezing your biceps at the top of the movement.
  • 7. Rest for at least 48 hours between biceps workouts to allow for proper muscle recovery and growth.
  • 8. Incorporate other compound movements such as rows and pull-ups to further develop your biceps and back muscles.
  • 9. Maintain a balanced diet that includes sufficient protein to support muscle repair and growth.
  • 10. Stay hydrated before, during, and after your workouts to maximize your performance and recovery.


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