Arms · Resistance Band
Band Biceps Curl
How to do the band 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 with feet hip-width apart, holding a handle in each hand with palms facing forward. Curl the handles toward your shoulders by bending at the elbows, then lower under control against the band tension.
- 1Feel your biceps squeeze hardest at the top where band tension peaks
- 2Keep your elbows pinned at your sides through the whole curl
- 3Control the lower against the band rather than letting it snap back
Common mistakes
- Don't swing your torso or use momentum to move the handles
- Avoid letting your elbows drift forward or flare out
- Don't let the band yank your arms down on the way back
Muscles worked
The band biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the band 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.