Band curl

3 × 12-15  ·  Equipment: No equipment, Resistance bands

Muscle groups: Arms

How to do band curl

1. Step on the center of the band with both feet and hold one end in each hand, palms facing up.
2. Stand tall with a straight back and your elbows glued to your sides.
3. Without moving your elbows, curl your forearms bringing your hands toward your shoulders.
4. Squeeze your biceps at the top for a moment and lower with control until the band stays taut.
5. Do 12-15 reps keeping your torso still.

Mistakes to avoid

• Do not swing your torso or lean your shoulders back to lift: that steals work from the biceps.
• Keep your elbows fixed at your sides throughout the whole range.
• Choose a band strong enough to challenge you but light enough to complete the full range with control.
• Lower slowly and do not snap your elbows straight, to protect your joints.

Progression

• Start with 3 sets of 12-15 with a medium band: when you complete them cleanly, increase resistance.
• Add time under tension by lowering the weight over 3-4 seconds (slow eccentric phase).
• Work up to 20 reps before switching to a stronger band and rest 60 seconds between sets.