Band Horizontal Biceps Curl

Muscles worked

Setup

1. Anchor two resistance bands of equal tension to the sides of a power rack at shoulder height.
2. Stand in the center of the rack and grasp the ends of the bands with an underhand (supinated) grip.
3. Extend your arms out to your sides so they are parallel to the floor, creating a 'T' shape with your body.
4. Set your feet shoulder-width apart and engage your core to stabilize your torso.

How to do it

1. Exhale as you curl your hands toward your ears by hinging only at the elbows, keeping your upper arms perfectly still.
2. Squeeze your biceps forcefully at the peak of the contraction for one second.
3. Inhale as you slowly extend your arms back to the starting position, resisting the pull of the bands.
4. Maintain a controlled tempo, taking two seconds to return to the start and one second to curl.

Form checklist

• Keep your elbows locked at shoulder height; do not let them drop or drift forward.
• Maintain a neutral spine and avoid leaning your torso forward or backward to create momentum.
• Keep your shoulders depressed and away from your ears to avoid trap involvement.
• Ensure your wrists stay straight and do not collapse under the tension of the band.

Pro tips

• Focus on 'turning your pinkies' toward your head at the end of the curl to maximize the supination function of the biceps.
• Imagine your upper arms are resting on an invisible shelf to ensure they stay horizontal throughout the set.

Make it harder

• Step further away from the anchor points to increase the baseline resistance of the bands.
• Perform the movement one arm at a time to challenge your core stability and focus on unilateral muscle engagement.

Frequently asked

What muscles does the band horizontal biceps curl work?

The band horizontal biceps curl primarily targets the biceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the band horizontal biceps curl?

The band horizontal biceps curl uses resistance band.

Is the band horizontal biceps curl good for beginners?

The band horizontal biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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