Band Horizontal Biceps Curl
Perform Band Horizontal Biceps Curls to build strong, sculpted biceps. This isolation exercise targets the bicep brachii with continuous resistance,
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Band Horizontal Biceps Curl
Band Close Grip Biceps Curl
Upper Arms · Biceps Brachii · Band
Band alternating biceps curl
Upper Arms · Biceps Brachii · Band
Band Standard Biceps Curl
Upper Arms · Biceps Brachii · Band
Band 45 degrees Biceps Curl
Upper Arms · Biceps Brachii · Band
Description
A strength training exercise that targets the biceps using a resistance band. The user stands on the band and performs a bicep curl motion.
Save Band Horizontal Biceps Curl to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Band Horizontal Biceps Curl
- 01Setup
Stand with your feet hip-width apart on the center of a resistance band, ensuring an equal length of the band on both sides.
- 02Setup
Grasp each end of the band with an underhand grip (palms facing forward), keeping your elbows tucked close to your torso and arms fully extended.
- 03
Keeping your upper arms stationary, exhale as you curl the band upwards, contracting your biceps until your forearms are parallel to the floor.
- 04
Hold the peak contraction briefly, then slowly inhale as you lower the band back to the starting position with controlled movement, fully extending your arms.
Tips
- Maintain Constant Tension: Ensure there's always a slight tension on the band, even at the bottom of the movement, to keep your biceps engaged.
- Control the Eccentric: Slowly resist the band as you lower it back down; the eccentric (lowering) phase is crucial for muscle growth.
- Squeeze at the Top: Actively squeeze your biceps at the peak of the curl to maximize muscle fiber recruitment and contraction.
- Elbow Position: Keep your elbows pinned close to your body throughout the entire exercise to isolate the biceps effectively and prevent shoulder involvement.
Common mistakes
- Swinging the torso: Avoid using momentum by swinging your body to lift the band; instead, keep your torso rigid and focus solely on bicep contraction.
- Flaring elbows out: Prevent your elbows from moving away from your sides during the curl; keep them tucked in to isolate the biceps effectively.
- Not fully extending at the bottom: Failing to achieve full arm extension at the bottom of the movement reduces the range of motion; fully extend your arms to maximize bicep stretch.
In the Ellim app, Band Horizontal Biceps Curl unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train band horizontal biceps curl?
Get Ellim — FreeQuestions
What muscles does Band Horizontal Biceps Curl work?
Band Horizontal Biceps Curl primarily targets Biceps Brachii. Secondary muscles include Brachialis, Brachioradialis.
Is Band Horizontal Biceps Curl good for beginners?
Band Horizontal Biceps Curl is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band Horizontal Biceps Curl?
You need Band to perform Band Horizontal Biceps Curl. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band Horizontal Biceps Curl?
Maintain Constant Tension: Ensure there's always a slight tension on the band, even at the bottom of the movement, to keep your biceps engaged. Control the Eccentric: Slowly resist the band as you lower it back down; the eccentric (lowering) phase is crucial for muscle growth. Squeeze at the Top: Actively squeeze your biceps at the peak of the curl to maximize muscle fiber recruitment and contraction. Elbow Position: Keep your elbows pinned close to your body throughout the entire exercise to isolate the biceps effectively and prevent shoulder involvement.
What are common mistakes when doing Band Horizontal Biceps Curl?
Swinging the torso: Avoid using momentum by swinging your body to lift the band; instead, keep your torso rigid and focus solely on bicep contraction. Flaring elbows out: Prevent your elbows from moving away from your sides during the curl; keep them tucked in to isolate the biceps effectively. Not fully extending at the bottom: Failing to achieve full arm extension at the bottom of the movement reduces the range of motion; fully extend your arms to maximize bicep stretch.
Related exercises
Band Standing Hammer Curl
Upper Arms · Brachioradialis · Band
Band concentration curl
Upper Arms · Brachialis · Band
Biceps Leg Concentration Curl
Upper Arms · Biceps Brachii · Body weight
Band Kneeling Preacher Curl
Upper Arms · Biceps Brachii · Band
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Band Horizontal Biceps Curl.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store