PlanWorkouts

Exercise 0968 · REF 3omWx6P

Band Alternating Biceps Curl exercise animation

Band Alternating Biceps Curl

Category
Upper Arms
Equipment
Band
Target
Biceps

The band alternating biceps curl works one arm at a time against constant tension, which unlike free weights doesn't ease up at the top or bottom of the rep — the band keeps pulling the whole way. That makes cheating with momentum harder to get away with. It's a solid option for biceps work when you don't have access to dumbbells or a cable stack.

How to Do the Band Alternating Biceps Curl

  1. Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.
  2. Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.
  3. Lower the arm back down to the starting position and repeat with the other arm.
  4. Continue alternating arms for the desired number of repetitions.

Muscles Worked

The Band Alternating Biceps Curl primarily targets the Biceps, with Forearms as the primary synergist muscle group.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps Band Side Triceps Extension Band Side Triceps Extension Band · Triceps

More Biceps Exercises

Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Barbell Biceps Curl (with Arm Blaster) Barbell Biceps Curl (with Arm Blaster) Barbell · Biceps Barbell Curl Barbell Curl Barbell · Biceps Barbell Drag Curl Barbell Drag Curl Barbell · Biceps Barbell Lying Preacher Curl Barbell Lying Preacher Curl Barbell · Biceps Barbell Preacher Curl Barbell Preacher Curl Barbell · Biceps

Equipment Alternatives

Don't have band? These target the same biceps with different equipment.

Biceps Leg Concentration Curl Biceps Leg Concentration Curl Body Weight · Biceps Barbell Alternate Biceps Curl Barbell Alternate Biceps Curl Barbell · Biceps Cable Close Grip Curl Cable Close Grip Curl Cable · Biceps Dumbbell Alternate Biceps Curl Dumbbell Alternate Biceps Curl Dumbbell · Biceps

FAQ

What muscles does the Band Alternating Biceps Curl work?
The Band Alternating Biceps Curl primarily targets the biceps, with the forearms as the main supporting muscle group.
What equipment do I need for the Band Alternating Biceps Curl?
The Band Alternating Biceps Curl is done with a band.
What's a good alternative to the Band Alternating Biceps Curl?
If you don't have access to a band, the Biceps Leg Concentration Curl targets the same biceps using body weight instead.