Exercise guide
Band Curl To Press
- Beginner
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Upper arms
This compound movement combines a bicep curl with an overhead press to efficiently target the arms and shoulders while engaging the core for stability. It utilizes the constant tension of resistance bands to build functional strength through multiple planes of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand on the center of the resistance band with feet shoulder-width apart for stability.
- Grasp the handles or ends of the band with an underhand grip, arms fully extended at your sides.
- Engage your core and stand with a tall, neutral spine.
How to do it
- Perform a bicep curl by flexing your elbows and bringing your hands toward your shoulders.
- At the top of the curl, rotate your palms to face forward and immediately press the band overhead until your arms are fully extended.
- Exhale during the upward press and inhale as you reverse the movement back to the starting position.
- Maintain a controlled 2-second tempo for both the lifting and lowering phases.
Form checklist
- Keep your elbows tucked close to your ribs during the curl phase.
- Avoid arching your lower back as you press the band overhead.
- Ensure your wrists remain neutral and do not bend backward under the resistance.
- Keep your knees slightly bent to maintain a stable base.
Pro tips
- Focus on a fluid transition between the curl and the press to maximize time under tension.
- Squeeze your shoulder blades together at the top of the press to fully engage the deltoids and upper back.
Make it harder
- Widen your stance on the band to increase the starting tension.
- Slow down the eccentric (lowering) phase to four seconds to increase muscle fiber recruitment.
Frequently asked
- What muscles does the band curl to press work?
- The band curl to press primarily targets the biceps and pectorals, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the band curl to press?
- The band curl to press uses resistance band.
- Is the band curl to press good for beginners?
- Yes. The band curl to press is a beginner-friendly movement and a strong foundation to build on.
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