Band Alternating Biceps Curl

BicepsBandBeginner
Step 1: Stand with your feet shoulder-width apart, holding a resistance band in both hands with an underhand grip. Keep your arms fully extended downward, palms facing forward. Step 2: Engage your core and maintain a tall posture throughout the exercise. Step 3: Bend your right elbow, bringing your hand towards your shoulder, while keeping your upper arm stationary. Step 4: Slowly lower your right arm back down to the starting position. Step 5: Repeat the same movement with your left arm, curling it towards your shoulder and then lowering it back down. Step 6: Continue alternating the curling motion with each arm for the desired number of repetitions.

How to perform the Band Alternating Biceps Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Alternating Biceps Curl using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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