Alternating band biceps curl exercise

Alternating band biceps curl

Exercise details

  • Target muscle: Biceps Brachii
  • Synergists: Brachialis, Brachioradialis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Stand upright with the resistance band underneath your feet, and your hands holding the handles with your palms facing forward.


  1. Keeping your back neutral and torso upright, exhale as you curl one hand up to your shoulder.
  2. Hold for a count of two. Squeeze your biceps.
  3. Inhale as you lower your hand back to the starting position.
  4. Repeat on the opposite arm. Alternate between arms as you perform the desired number of repetitions.

Comments and tips

  • The resistance band provides resistance against your biceps in this exercise, similar to the function of free weights (i.e. dumbbells). When using this type of band, the resistance it offers increases the more you stretch it. This means that moving throughout your range of motion causes a variation in resistance which challenges your muscles. With free weights, on the other hand, the amount of resistance remains constant. Both can be used to strengthen and build muscle.
  • Only your forearms should be moving. Keep the rest of your body still.
  • Do not use momentum or lean back when curling your arm. If this occurs, it means the resistance is too strong for your biceps. Use a band with lower resistance.
  • See also the cable curl, seated alternating dumbbell curl and barbell curl.

Alternating band biceps curl video

Sources, Elbow Articulations

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