Biceps · Resistance bands

Band 45 Degrees Biceps Curl

The band 45 degrees biceps curl is an isolation exercise that angles the arms outward to place greater emphasis on the short (inner) head of the biceps. It fits well toward the end of an arm or pull workout to exhaust the biceps through continuous accommodating resistance.

Muscles: Biceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand on the middle of the band with your feet shoulder-width apart and take a handle in each hand.
Let your arms hang down and slightly out to the sides at about a 45-degree angle from your body, palms facing forward.
Inhale and brace your core. As you exhale, curl the handles up and outward along that 45-degree line, keeping your elbows fixed.
Squeeze your biceps at the top of the movement.
Inhale and slowly return the handles to the starting position.

Common mistakes

Drifting the elbows forward or backward shifts the load from the biceps onto the anterior deltoids.
Using torso momentum to pull the band upward diminishes tension on the working muscle and strains the lower back.
Allowing the band to go completely slack at the bottom eliminates continuous muscular tension.
Bending the wrists backward at the top of the curl places unnecessary strain on the wrist joints.

Tips

Widen your foot stance on the band until there is slight tension even when your arms are fully extended.
Pause for a full second at peak contraction to squeeze the inner head of the biceps against maximum band tension.
Resist the band on the way down by taking two to three seconds to lower your hands to the starting position.

Sets and reps

Perform 3–4 sets of 12–15 reps with 45–60 seconds of rest between sets to target hypertrophy and muscular endurance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

How does curling at a 45-degree angle differ from a standard biceps curl?

Flaring the arms out along a 45-degree path places greater mechanical demand on the short head of the biceps, improving arm width and fullness.

Can resistance bands provide enough stimulus for biceps growth compared to dumbbells?

Yes, bands provide ascending resistance that peaks right where the biceps are fully contracted, offering a potent stimulus for muscle growth.

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