Elbow · Strengthening

Eccentric Biceps Curl with Resistance Band

Eccentric biceps curl with resistance band, 3 sets, 8 repetitions, slow descent over 4 seconds

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Tempo: Slow descent over 4 seconds

Description: Stand or sit with your arm close to your body, elbow bent, and hand near the shoulder with a resistance band under tension. Slowly and controlled, lower the forearm by extending the elbow until almost fully straightened. Keep the wrist in a neutral position throughout the movement.

Tips: Focus on the slow descent to effectively target the biceps during the eccentric phase. Keep the arm stable and avoid swinging the body.

Progression: Increase the resistance of the band or the number of repetitions when the movement becomes easy.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: resistance band
Starting position: Standing or sitting, arm close to the body, elbow bent
Clinical goal: Strengthen the flexor muscles of the elbow
Also known as: resistance band biceps strengthening, slow elbow flexion, eccentric biceps with elastic

Precautions

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

acute elbow pain
recent muscle injury

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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.