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Resistance Band Bicep Curl

The resistance band biceps curl exercise is one of my favorites. The main reason is because I can retract my shoulders back further than if I was to use a barbell or dumbbells. It is very important to keep your shoulders retracted and stationary during the biceps curl to 1) get the most benefit from the movement; and 2) to keep your shoulders safe. This resistance bands allow me to really concentrate on working my biceps and NOT the front of my shoulders (which can cause problems). 

It may take you a few tries to get your balance but after a few workouts you’ll start to get the hang of the resistance band biceps curl.  

I use the GoFit resistance band system. I highly recommend these resistance tubes since they are super versatile which will allow you to perform a wide range of exercises and can fit in most doorways. 

Ready position

Start position

Contracted position - Top portion of movement

Position for the resistance band biceps exercise

Place the anchor for your resistance bands near the bottom of your doorway, just below the bottom hinge. Place the handles about two feet apart (so you can stand between them).

Stand between the handles and bend down to pick them up (in each hand). Stand straight and while holding the handles at arm’s length, retract your shoulder blades and puff your chest out. Move a few steps forward until you feel the tension (in the resistance bands) start to tighten. Your palms should be facing upwards.

How to perform the resistance band biceps curl exercise

While holding onto the handles, slowly curl upwards until your arms are fully contracted. Pause for a moment and squeeze your biceps muscles (front of your upper arms). Allow your arms to return to the start position and pause before performing the next repetition. Repeat as needed.

When you have finished the exercise, take a few steps back until you feel the resistance bands go slack and bend down to release the handles.


Breathe in as you curl upwards and breathe out as you return back to the start position.   

Important points for the resistance band bicep curl exercise

·         Keep your shoulders back and down throughout the entire movement. To do this, keep your shoulder blades retracted which will keep your shoulders back and down. Don’t allow your back to round or hunch during the movement.

·         Keep your head level and look straight ahead. Pick a spot on the wall (that’s level with your eye line) and stare at it though out the entire movement. This will keep your body level and stable.

·         Keep constant tension on your biceps and really squeeze at the top part of the movement (contracted position).

·         Be careful; take the same amount of steps back (as you did when you moved into position) because you don’t want to walk back into the door!

·         You may want to move one leg in front of the other to help with your balance

·         Try and keep your elbows at your sides or just behind. Don’t allow your arms to move forward because this will cause you to use the fronts of your shoulders to propel the exercise (you want to use your biceps, not your shoulders).

Video for the resistance band bicep curl exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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