Biceps · Resistance bands

Band Alternating Biceps Curl

The band alternating biceps curl is an isolation exercise that targets the biceps brachii and brachialis using variable elastic resistance. It is well suited for lifters of all experience levels and fits naturally into arm-focused or pull-day workouts as an accessory movement.

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

How to do it

Stand on the middle of the band with your feet shoulder-width apart and take a handle in each hand, palms facing forward.
Keep your back straight, elbows pinned to your sides, and arms extended.
Inhale and brace your core. As you exhale, curl one handle up toward your shoulder without moving the elbow.
Inhale and slowly lower it back to the starting position.
Repeat with the other arm, alternating sides with each rep.

Common mistakes

Swinging the torso to hoist the band uses momentum and robs the biceps of tension while straining the lower back.
Allowing the elbows to drift forward or flare out shifts the workload onto the anterior deltoids.
Dropping the arm down too quickly eliminates the eccentric phase, which is critical for muscle growth and control.

Tips

Widen your stance on the band to instantly increase resistance without switching equipment.
Pause for a full second at the top of each curl to maximize peak contraction against the band's highest tension.
Keep the non-working arm stable and lightly engaged at the bottom rather than letting the band go completely slack.

Sets and reps

Perform 3 to 4 sets of 12 to 15 reps per arm, resting 60 to 90 seconds 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.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

How does this exercise compare to dumbbell curls?

Resistance bands create ascending tension that peaks at the top of the curl, whereas dumbbells provide less resistance at the very top of the range of motion.

What should you do if you feel pain in your elbows?

Stop the exercise immediately and consult a healthcare professional if discomfort persists, making sure your wrists remain neutral throughout each rep.

Similar exercises

All biceps exercises →