maratoolQuick Alternating Biceps Curls with Band
How to do the quick alternating biceps curls with band
- Place a bungy under your feet and hold the handles palms forward in your hands.
- Stand with your feet shoulder width apart, knees slightly bent and your abs drawn in.
- Curl your arms up and down in an alternating motion, keeping your body straight.
- As you become comfortable with the motion, increase your speed.
- Note: Contract your biceps as you curl your arms up.
Muscles worked
The prime mover is the biceps brachii, which bends the elbow and rotates the forearm palm-up.
Even with a single joint doing the moving, the muscle is not working alone — the triceps straighten the elbow to finish the movement.
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A band gets harder the further it stretches, so resistance peaks at the end of the range rather than the middle. It is also the easiest way to scale a movement in small steps.
Every exercise using:Band
These train the biceps too, using equipment this one does not:
- Reverse Barbell Curlbarbell
- Reverse Barbell Preacher Curlse-z curl bar
- Reverse Cable Curlcable
- Seated Bicep Curl with Dumbbelldumbbell
- Seated Bicepsbody only
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.