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The Band Curl is an upper body exercise that primarily targets the biceps, but also works the forearms. This is an isolation exercise which is well suited to beginner lifters.



  • Grab the band in different positions to change the tension and increase or decrease the difficulty of the exercise


  • Stand with your feet together and a resistance band under the centre of your feet. Hold onto each end of the band by looping it around your fingers
  • Keeping your elbows by your sides, pull on the band until your hands are level with the top of your chest.
  • Lower your hands back down in a slow and controlled motion to return to the start position.

Arm Muscle Diagram.

Arm Muscles