Arms · Resistance Band
Band 45 Degrees Biceps Curl
How to do the band 45 degrees biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand on a resistance band and hold an end in each hand with your arms out at roughly a 45-degree angle from your body, palms facing forward. Curl the handles toward your shoulders while keeping your upper arms angled out, then lower with control against the band.
- 1The outer head of the biceps working from the angled arm position
- 2Constant band tension through the full curl
- 3Upper arms staying fixed at 45 degrees as the forearms move
Common mistakes
- Letting your elbows drop back to your sides mid-rep
- Rocking your body to drive the weight up
- Releasing the band tension too quickly at the bottom
Muscles worked
The band 45 degrees biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the band 45 degrees biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.