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Elbow · Strengthening

Biceps curl with resistance band

Resistance band biceps curl, 3 sets, 12 repetitions, tempo 2-0-2

Illustration of the Biceps curl with resistance band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2-0-2

Description: Stand upright, arm along the body, holding a resistance band anchored under the foot. Start with the elbow extended, then slowly flex the elbow to bring the hand closer to the shoulder without moving the torso. Slowly return to the starting position while controlling the movement.

Tips: Keep the back straight and avoid swinging the body to isolate the biceps. Control the upward and downward movements to maximize effectiveness.

Progression: Increase the resistance of the band or add 2 repetitions per set when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance band
Starting position
Standing, arm along the body, holding a resistance band under the foot
Clinical goal
Strengthen the flexor muscles of the elbow
Also known as
elbow flexion with resistance band, resistance band biceps curl, elastic biceps strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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See all elbow exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.