Arms · Resistance Band
Band Alternating Biceps Curl
How to do the band alternating 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 the middle of a resistance band and hold an end in each hand with your palms facing forward and arms at your sides. Curl one hand up toward your shoulder while squeezing your bicep, lower it under control, then repeat with the other arm, alternating each rep.
- 1The working bicep loading as you curl against the band
- 2Elbows pinned to your sides with a squeeze at the top
- 3Band tension held steady as you lower each arm
Common mistakes
- Avoid swinging or using your back to assist the curl
- Don't let your wrists bend; keep them neutral
- Avoid letting the band go slack at the bottom
Muscles worked
The band alternating biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the band alternating 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.