Banded Bicep Curl

Today's exercise is the Banded Bicep Curl , a simple but very effective exercise to strengthen the biceps . Resistance bands provide constant resistance throughout the movement, making this exercise ideal for building muscle mass and endurance in the arms.

Correct Technique for the Banded Bicep Curl

1. Stand with your feet on the center of the resistance band, and hold each end in your hands, palms facing up.
2. Keep your elbows close to your body and pull the band up by bending your elbows.
3. Slowly lower your hands back to the starting position, while maintaining tension in the band.

Common Errors

  • Moving elbows: Make sure to keep your elbows close to your body to isolate your biceps.
  • For fast movement: Perform the exercise slowly for maximum activation.
  • The wrong resistance band: Choose a resistance band that challenges you without affecting your technique.

Modifications and Variants

Beginners can use a lighter band, while advanced athletes can increase the resistance or try one-arm curls for a greater challenge.

Repetitions and Sets

Perform 3 sets of 12-15 repetitions and adjust the resistance of the band according to your level.

Breathing technique

Inhale when you lower your hands, and exhale when you raise them. Maintain a steady breathing rhythm for better stability.

Videos showing the Banded Bicep Curl

Here's a video demonstrating the technique:

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