Band Incline Biceps Curl

Muscles worked

Setup

1. Set an incline bench to a 45-degree angle.
2. Secure a resistance band to a low anchor point behind the bench or loop it firmly under the rear legs of the bench.
3. Sit on the bench with your back and head firmly against the pad, grasping the handles with an underhand grip.
4. Allow your arms to hang straight down toward the floor, ensuring they are positioned slightly behind your torso.

How to do it

1. Exhale and curl the handles toward your shoulders while keeping your elbows pinned in a fixed position behind your midline.
2. Squeeze your biceps forcefully at the top of the movement where the band tension is highest.
3. Inhale and slowly lower the handles back to the starting position, resisting the band's pull to maintain control.
4. Perform the movement with a controlled tempo, taking 2 seconds to curl up and 2 seconds to lower.

Form checklist

• Keep your elbows stationary and behind your torso throughout the entire set.
• Maintain full contact between your back and the bench to prevent using momentum.
• Ensure a full range of motion by completely straightening your arms at the bottom.
• Keep your wrists straight and avoid curling them toward your forearms.

Pro tips

• Focus on the deep stretch at the bottom of the rep to maximize recruitment of the long head of the biceps.
• Supinate your wrists by trying to turn your pinkies toward your shoulders at the top of the movement for a better peak contraction.

Make it harder

• Incorporate a 3-second pause at the top of each rep to challenge the muscle at peak tension.
• Increase the distance between the bench and the anchor point to heighten the resistance at the start of the movement.

Frequently asked

What muscles does the band incline biceps curl work?

The band incline biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

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

The band incline biceps curl uses resistance band.

Is the band incline biceps curl good for beginners?

The band incline 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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