How to do biceps curl resistance band exercise

The resistance band is a lightweight and widely used fitness equipment, which can be used to exercise any part of the body. When you want to exercise your upper arm, the biceps curl with a resistance band is very suitable for moderate intensity exercise. You can do the resistance band biceps curl while standing or sitting. If you want to exercise your arms and legs at the same time, do a lunge while curling.

Standing resistance with biceps flexure

1. Stand in the middle of the resistance zone. Hold the end of the resistance band so that the middle part is on the floor. Step on the belt with one foot so that the belt is in the center of the foot. Then place the other foot on the resistance band so that the feet are shoulder width apart. Make sure the strap does not move around and your feet are comfortable.

  • You can buy resistance bands from any fitness store or online.
  • If you want to exercise more easily, just step on the resistance belt with one foot.

2. Hold the end of the resistance band in your hand. When exercising, keep your back straight and look forward. Keep your arms straight and put your palms on your sides so that they face inward. Hold the strap so that there is a little tension between your hands and feet.

  • Some resistance bands have handles so you can easily hold them. Otherwise, grasp them as tightly as possible.

3.Bend your elbows and keep your curls 2-3 times. Raise your hand to stretch the ends of the resistance bands and tighten them. Use slow, controlled motion so that the belt does not break or slide. Put your hands in front of your shoulders and bend your biceps for 1-2 seconds to exercise your muscles.

  • If you want to make your curl more challenging, hold the dumbbell and the resistance band.
  • You can choose to lift your arms at the same time or alternately at each bend.

4. Slowly lower your arm to complete your movement. After counting, straighten the arm again at the same controlled speed. Don't loosen the strap when you put down your arm, otherwise, you may hurt yourself. Once your hand is around you and the resistance band feels loose again, take a break before continuing your representative.

  • Complete 2-3 groups during exercise, 10-15 times in each group.
  • Don't lift your foot at any time during the bending lift, because the resistance band may snap and hurt you.

Sitting resistance with biceps flexure

1. When sitting in a chair, put the resistance band under your feet. When doing curly hair, please use a chair or bench without any side. Slide the center of the resistance band to your feet so that they are shoulder width. Once the resistance band is fixed at your feet, sit up and keep your back straight, and look forward.

  • Make sure that the chair or bench you use does not move too much, otherwise the resistance band may fall from your feet.

2. Hold the end of the resistance band with the palm inward. Put your arms next to you so that they will hang down from the seat. Hold tight to the end of the resistance band so that it will have a little tension when you relax. Make sure your palms are facing inward so that you can curl your hair easily.

  • Check that your resistance band has a connectable handle to make it easier to hold it.

3.After counting to 1 or 2 times, put down your arms until they are straight. Slowly lower your arms until they are straight and the resistance band is relaxed. Don't let the elastic band pull your arm down quickly, because it won't make your exercise beneficial. At the end of your delegate, pause before continuing your group.

  • Perform 2-3 groups, 10-15 times in each group.
  • If you want more resistance, separate your feet and suffocate at the end of the belt.

Lunge biceps curl

1. Step on the center of the resistance zone with one foot. Choose one of your feet to start with and use it to stand in the middle of the belt. Position the strap so it is under the toe, not in the center of the foot. Hold both ends of the resistance band with both hands, so that when your arm is straight, the resistance of the resistance band is very small. 

  • It doesn't matter which foot you start with, because you'll switch them later.
  • You can choose to bend both arms at the same time, or you can bend only the arm opposite the leg you stepped forward.

2. Take a big step forward with the other foot. Step the other foot forward so that it is about 2-3 feet (61-91 cm) in front of the resistance zone. Make sure your feet point forward so that you can maintain your posture. Keep your knees slightly bent and your back straight so you can look forward. 

3.Taking a step forward increases the tension in the resistance band. If you feel too tight or difficult to pull, loosen the grip at the end or use low resistance.

  • Don't go too far forward, otherwise, it's easy to lose your balance, because if you fall, the resistance belt may bounce back.

4. Bend your knees so that they form a 90 degree angle. Bend your knees to bring your body closer to the ground. Keep your back straight when you are close to the ground to exercise your legs and hips. When your knees form a 90 degree angle in front, hold this position for 1-2 seconds. 

  • Don't lift your feet off the ground when sprinting, because resistance may slip from your feet.

5. While maintaining the lunge position, bend your arms towards your shoulders. When you lower your body into the lunge position, bend your elbows so that your hands are close to your shoulders. Keep your palms inward and your wrists straight to make it easier to stretch the resistance band. Once your biceps are bent, hold the lunge and curl for about 1 second. Then slowly lower your arm to complete the curl. 

  • If you want to add more weight to your daily activities, you can use dumbbells.
  • After 10-15 repetitions, switch which leg is behind so that you can get uniform exercise.
  • Repeat 2-3 groups 10-15 times for each leg.