Training your biceps is a key part of growing and defining your arms. Whether you are a workout pro or forming 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.
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