FitCiBand Biceps Curl is an isolation exercise for the biceps: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: forearms. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Anchor the middle of the band by standing on it with both feet at shoulder width.
- Grip the ends of the band with palms facing forward and pin your elbows to your torso.
- Keeping your upper arms still, curl the band up toward your shoulders under control.
- Squeeze your biceps at the top and pause briefly.
- Lower the band slowly to the starting position, keeping tension on it.
Coaching tip
Stand on the band; resistance is highest at the top, so squeeze there.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- Same muscle, different equipment: Barbell Biceps Curl, EZ-Bar Curl, Dumbbell Biceps Curl
More biceps exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.