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All exercises

Band alternating biceps curl

Beginner

Band alternating biceps curl is a isolation resistance band exercise for the biceps, also working the forearms.

What it works

Primary muscle

Biceps

Also works

Forearms

Equipment
Resistance band
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.
  2. 2Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.
  3. 3Lower the arm back down to the starting position and repeat with the other arm.
  4. 4Continue alternating arms for the desired number of repetitions.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell biceps curlDumbbell
  • Barbell alternate biceps curlBarbell
  • Dumbbell alternate biceps curlDumbbell
  • Band one arm overhead biceps curlResistance band

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Weighted seated bicep curl (on stability ball)Other
  • Dumbbell alternating seated bicep curl on exercise ballDumbbell
  • Dumbbell seated biceps curl (on stability ball)Dumbbell
  • Dumbbell kneeling bicep curl exercise ballDumbbell
Logged today · 90 seconds restBand alternating biceps curl

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More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band
  • Band cross chest biceps curlResistance band