Biceps Strength
Band Curl
The Band Curl is a beginner-friendly resistance-band strength exercise that targets the biceps. Here's how to do it right — and what to stop doing.
Primary musclesBiceps
Secondary muscles—
EquipmentResistance band
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Band Curl
- Stand on the middle of the band with your feet shoulder-width apart, holding one handle in each hand at your sides.
- Keep your elbows tucked into your ribs and your palms facing forward at the bottom of the rep.
- Curl both hands up toward your shoulders by squeezing the biceps, keeping the elbows pinned in place.
- Pause briefly at the top with the biceps fully contracted, feeling the band's tension at peak resistance.
- Lower your hands back down with control over a 2 to 3 second eccentric, fighting the band on the way down.
- Repeat for 10 to 15 reps, focusing on the squeeze at the top rather than the speed of the movement.
02 The payoff
Why it earns its spot
- Builds biceps size and strength without a gym or weights.
- Trains a stronger top-end contraction thanks to the band's progressive resistance.
- Travel- and home-friendly — works anywhere with a single band.
03 Don't do this
Common mistakes
- Letting the elbows drift forward as you curl, which turns the movement into a half-rep front raise.
- Standing on too narrow a section of the band, which makes the tension uneven between the two arms.
- Rushing the eccentric and letting the band snap your hands back down — you lose half the time-under-tension.
- Leaning back to swing the weight up, which shifts work from the biceps to momentum and the lower back.
EGON Put it on record
Track it in EGON.
Log every set of the Band Curl, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
