Strength

Alternating Band Curl

The Alternating Band Curl enhances biceps strength and definition using a resistance band. This workout improves muscle endurance and stability by focusing on one arm at a time for even results.
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Alternating Band Curl instructions
Step-by-step instructions
1
Start by standing on your resistance band, feet hip-width apart. Hold the handles of the band at your sides, with your palms facing forward.
2
Stand up tall and squeeze your abs, keeping your elbows close to your sides throughout the whole exercise.
3
With palms still facing forward, curl one hand towards your shoulder, flexing your elbow but keeping the rest of your body still.
4
Lower it back down in a controlled manner, then repeat with your other hand. This is one rep.
5
Remember to avoid using your back or shoulders to lift the band. The movement should come from your biceps.
Start by standing on your resistance band, feet hip-width apart. Hold the handles of the band at your sides, with your palms facing forward.
Stand up tall and squeeze your abs, keeping your elbows close to your sides throughout the whole exercise.
With palms still facing forward, curl one hand towards your shoulder, flexing your elbow but keeping the rest of your body still.
Lower it back down in a controlled manner, then repeat with your other hand. This is one rep.
Remember to avoid using your back or shoulders to lift the band. The movement should come from your biceps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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