Arms · Resistance Band
Band Standard Biceps Curl
How to do the band standard 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 and hold an end in each hand, palms facing forward. Keeping your elbows pinned to your sides, curl the handles up toward your shoulders, then lower under control against the band tension.
- 1Tension building in your biceps as you curl against the band
- 2Elbows fixed at your sides like a hinge
- 3A controlled stretch in the biceps on the way down
Common mistakes
- Swinging your torso or using momentum to start the curl
- Letting your elbows drift forward or flare out
- Letting the band snap your arms back down
Muscles worked
The band standard biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper AbsMinor
- Front DeltsMinor
Kovo programs the band standard 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.