Arms · Resistance Band
Resistance Band Bicep Curl
How to do the resistance band bicep 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
- Curl
- Mechanic
- Isolation
How to do it
Step on the middle of a resistance band, gripping both ends. Curl the band upward, squeezing your biceps, then lower.
- 1Feel the biceps burn as you curl the band toward your shoulders
- 2Keep your elbows pinned to your sides and squeeze at the top
- 3Control the band's resistance on the way down to maintain tension
Common mistakes
- Avoid swinging or using your back to assist; isolate the arms
- Don't let your wrists bend; keep them neutral throughout
- Avoid letting the band slack at the bottom; maintain some tension
Muscles worked
The resistance band bicep curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the resistance band bicep 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 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
- How to do the cable reverse curl
Last reviewed April 2026.