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wikiHow to Do Bicep Curl Resistance Band Exercises

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced VersionFrequencyCommunity Q&A

This medium-intensity exercise strengthens your upper arms, shoulders, and forearms.

Getting in the Starting Position

  1. 1
    Stand up straight with your feet hip width apart.
  2. 2
    Place the band under your feet and hold the handles down by your sides.

Performing the Exercise

  1. 1
    Curl your arms up toward your shoulders. Make sure you keep your elbows tucked in at your sides.
  2. 2
    Return to the starting position in a slow and controlled manner.

Advanced Version

  1. 1
    To make this exercise more challenging, hold a pair of dumbbells in addition to the resistance band.
  2. 2
    In addition, taking a wider stance during this exercise will increase the resistance of the cable, thus making it more difficult. [1]


  1. 1
    Do 12 to 15 repetitions of this exercise per set. Repeat until you've completed 1 to 2 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 1 to 2 sets 2 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Community Q&A

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  • What will it do for my legs
    User Contributor
    it will help you to lose weight for your legs. As it is important for you to lose weight otherwise it could harm you so its better for you to keep every part of your body clean and safe as well as healthy
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    • The benefits of these exercises are increased strength and flexibility in your biceps, forearms, and shoulders.
    • To make this exercise less challenging, get a less resistant band or step on your current band with one foot instead of two.


    • Inspect your band before each use to ensure that it does not snap and injure you during your workout.

    Things You Need

    • Resistance cable
    • Dumbbells (optional)
    • Towel (optional)

    Article Info

    Categories: Upper Body Strengthening and Toning

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