Bicep Curl (Resistance Band with Handles)
A beginner-friendly isolation exercise that strengthens the biceps using variable resistance. By pulling elastic bands upward against gravity and tension, it builds arm muscle definition and improves grip strength.
Since resistance band tension varies based on thickness and stretch length, standard weight tracking isn't enough; our AI uses your reported RPE (Rate of Perceived Exertion) to gauge true intensity and ensure you are stimulating muscle growth. Additionally, by analyzing recovery metrics like HRV and sleep quality, the app can determine if your smaller muscle groups, like the biceps, are fully recovered from previous pulling workouts before prescribing high-volume sets.
Form Cues
- Stand on the center of the band with feet shoulder-width apart
- Pin your elbows strictly to your sides throughout the movement
- Squeeze your biceps hard at the top for a one-second count
- Lower the handles slowly, resisting the band's pull
- Keep your wrists neutral and inline with your forearms
- Don't swing your hips or back to generate momentum
- Don't let your elbows drift forward as you curl up
- Don't shrug your shoulders toward your ears
- Don't let the band snap your arms back down quickly
- Don't curl your wrists inward at the top
Common Mistakes
- Using momentum/swinging the body
- Elbows flaring out or moving forward
- Performing half-reps without full extension
- Curling the wrists excessively
- Choosing a band that is too heavy to control
Muscles Worked
This exercise primarily isolates the biceps brachii, targeting both the long and short heads to build peak and overall arm thickness. It also heavily recruits the brachioradialis and forearm stabilizers as you must fight the increasing tension of the band at the top of the movement.
Primary
Secondary
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