Resistance Band Curl
Technique guide
Set-up
- Stand on the middle of the band with your feet hip-width apart.
- Hold the ends with your palms facing forward and your arms straight.
How to do it
- Curl your hands up towards your shoulders, keeping your elbows at your sides.
- Squeeze at the top, where the band is at its tightest.
- Lower slowly to straight arms.
Coaching cues
- Upper arms stay still throughout.
- Widen your stance to make it harder.
Common mistakes
- Leaning back to finish the curl.
- Letting the band pull your arms down fast.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Dumbbell Bicep CurlDumbbell
- Barbell Bicep CurlBarbell
- Hammer CurlDumbbell
- Incline Dumbbell CurlDumbbell
- Bicep Curl MachineMachine
- Cable Bicep CurlCable
- Dumbbell Concentration CurlDumbbell
- EZ-Bar CurlBarbell
- EZ-Bar Preacher CurlBarbell
- Reverse Barbell CurlBarbell
- Rope Hammer CurlCable
- Resistance Band Hammer CurlBand
Build your free muscle program
Pick your level and get a full week of training, ready to log. Free, no sign-up.