SahiKasratसही कसरत
हिंदी

Resistance Band Curl

  • ➰ Resistance band
  • At home / At the gym
  • Beginner

A cheap, light band you can use anywhere. The higher you pull, the harder it gets.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand on the middle of the band with both feet, hip-width apart. Hold one end in each hand, palms facing forward.
  2. Stand tall and keep your elbows close to your body.
  3. Bend your elbows and bring your hands up towards your shoulders.
  4. Pause for 1 second at the top.
  5. Lower slowly — don't let the band snap back.

Breathing: Breathe out as you pull up, breathe in as you lower.

How much to start with: 2–3 sets × 10–15 reps

❌ Common mistakes

  • Swinging your body.
  • Letting the band pull your hands down fast.
  • Bending your wrists back — keep them straight.

⚠️ Safety

  • Check the band for cracks or cuts before every use. A damaged band can snap and hurt you.
  • Make sure the band is firmly under your feet so it cannot slip.

Muscles worked

Main: Biceps

Also works: Forearms

Easier versionSeated Towel CurlNext step (a bit harder)Dumbbell Curl

More ways to train Biceps

Water Bottle / Bag Curl Use filled water bottles or a bag of books as weights. The easiest way to start training biceps at home.
  • 🧴 Household items
  • At home
  • Beginner
 Hammer Curl Grip it like a hammer — thumbs up. Works your forearms along with your biceps, and is easy on the wrists.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Cable Curl Done on the gym's cable machine. The tension stays even the whole time and changing the weight is easy.
  • ⚙️ Gym machine
  • At the gym
  • Beginner
 Barbell Curl Both arms together with a bar. The next step once you can do dumbbell curls with good form.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience