Alternating Band Biceps Curl
Arms alternate while standing on a resistance band.
- Level
- Beginner
- Equipment
- Resistance Band
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Triceps Forearms
How to do it
- Stand on the center of the resistance band with feet shoulder-width apart.
- Grasp the handles with an underhand grip and arms fully extended.
- Curl one handle toward your shoulder while keeping your elbow stationary.
- Lower that arm under control as you curl the opposite handle up.
- Continue alternating arms in a rhythmic, controlled motion.
Common mistakes
- Swinging the torso to generate momentum for the lift.
- Allowing elbows to drift forward or backward during the curl.
- Dropping the weight too fast on the lowering phase.
Safety
Check the band and handles for nicks or tears before each set.
Tips
- Keep your elbows pinned to your sides throughout the set.
- Squeeze the biceps hard at the top of each curl.
- Maintain a slight bend in your knees to stabilize your stance.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Standing
- Stance
- Shoulder-width
- Load type
- Banded (added band tension)
