Resistance Band Curl

How to perform the Resistance Band Curl

1. Stand on the middle of a resistance band with both feet and hold an end in each hand with a supinated grip.
2. A band gives ascending resistance: it is easiest at the bottom and hardest at the fully contracted top, opposite to a dumbbell.
3. Pin the elbows to the sides and curl the handles up by flexing the elbows against the increasing band tension.
4. Because resistance peaks at the top, squeeze the fully shortened contraction hard where the band pulls back the most.
5. Lower under control, resisting the band as it tries to snap the arms back to extension.
6. Keep tension on the band at the bottom by not letting it go fully slack between reps.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Letting the band go fully slack at the bottom so tension is lost between reps.
• •Failing to squeeze the top where the band resistance is actually greatest.
• •Letting the band snap the arms back down instead of controlling the eccentric.
• •Swinging the torso to help against the increasing band tension near the top.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.