Training your biceps is a vital part of growing and shaping your arms. Whether you are a workout pro or creating your first training plan, the workouts below will help you meet your fitness goals.
resistance band seated biceps curl
1. Begin by sitting down on a chair or bench with your feet flat on the floor, shoulder-width apart.
2. Place the center of the resistance band under both feet. Ensure the band is flat and not twisted.
3. Hold the ends of the resistance band with each hand. Your palms should be facing forward, and your hands should be at the ends of the band to create tension.
4. Keep your back straight, your chest up, and your shoulders down and back. This is your starting position.
5. Slowly bend your elbows and curl your hands towards your shoulders, keeping your elbows close to your body. Ensure you're pulling the band using your biceps, not your back or shoulders.
6. Pause for a moment when your hands are at shoulder level and squeeze your biceps.
7. Slowly lower your hands back to the starting position, resisting the pull of the band.
8. Repeat this movement for your desired number of repetitions.
Remember to breathe in as you lower your hands and breathe out as you curl them up. Keep your movements controlled, don't let the band snap back quickly.
band one arm overhead biceps curl
1. Stand upright on the center of your resistance band with your feet shoulder-width apart.
2. Hold one end of the band in your right hand, keeping your arm fully extended and your palm facing forward. The other end of the band should be under your foot.
3. Slowly curl your hand towards your shoulder, keeping your elbow stationary and close to your body. This is your starting position.
4. From here, extend your arm straight up overhead, keeping your elbow close to your ear.
5. Lower your arm back down to shoulder level, then extend it back down to your side. This completes one repetition.
6. Repeat the movement for your desired number of repetitions, then switch to your left hand and repeat the exercise.
7. Remember to keep your core engaged and your back straight throughout the exercise to avoid any strain or injury.
8. For best results, perform this exercise slowly and with control, focusing on the muscle contraction and not on the band.
band concentration curl
To perform the band concentration curl, start by sitting down on a chair or bench. Spread your legs apart and plant your feet firmly on the ground.
Take your resistance band and step on it with your right foot, ensuring it's secure under your arch. Hold the other end of the band with your right hand.
Lean forward slightly, and place your right elbow on the inside of your right thigh, just above the knee. Your arm should be fully extended and the band should be taut.
Slowly curl your hand towards your shoulder, keeping your elbow stationary on your thigh. Make sure to squeeze your biceps at the top of the movement.
Hold this position for a second, then slowly lower your hand back down to the starting position.
Repeat this movement for your desired number of repetitions, then switch to your left side and repeat the process.
Remember to keep your back straight and your movements controlled throughout the exercise. This will ensure you're targeting your biceps effectively and not using momentum to lift the band.
band alternating biceps curl
To perform the band alternating biceps curl, start by standing on the center of your resistance band with your feet shoulder-width apart. Hold the ends of the band in each hand, palms facing forward.
Begin with your arms fully extended and close to your body. This is your starting position.
Curl one hand towards your shoulder, contracting your bicep as you do so. Keep your elbow stationary and close to your body throughout the movement.
Once your hand is near your shoulder, slowly lower it back to the starting position.
Repeat the same movement with your other hand. This is one repetition.
Continue alternating between each arm for your desired number of repetitions.
Remember to keep your core engaged and your back straight throughout the exercise to prevent any unnecessary strain.
Adjust the resistance of the band as needed to ensure you can perform the exercise with proper form.
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