How to do the Band Alternating Biceps Curl
Band Alternating Biceps Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using band, it falls under the strength category. Secondary muscles engaged include Forearms.
Band Alternating Biceps Curl demonstration · © GymiaFit
Band Alternating Biceps Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Band Alternating Biceps Curl step by step
- 1Stand with your feet shoulder-width apart and hold the band with an underhand grip, palms facing up.
- 2Keep your elbows close to your sides and slowly curl one arm up towards your shoulder, squeezing your biceps at the top.
- 3Lower the arm back down to the starting position and repeat with the other arm.
- 4Continue alternating arms for the desired number of repetitions.
Band Alternating Biceps Curl — questions
What muscles does the Band Alternating Biceps Curl work?
The Band Alternating Biceps Curl primarily targets the Biceps. It also recruits the Forearms as secondary movers.
What equipment do I need for the Band Alternating Biceps Curl?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Alternating Biceps Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Alternating Biceps Curl?
Band Concentration Curl, Band One Arm Overhead Biceps Curl, Barbell Lying Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Alternating Biceps Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.