SHIFT Fit
Band biceps curl
Band biceps curl: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with palms forward and arms down.
- Bend elbows to curl hands upwards. Keep elbows by sides. Lower your hands to the starting position under control.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep elbows by sides. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- resistance band
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | resistance band |
| beginner | 2 sets × 8 reps; 75s rest between sets. | resistance band |
| beginner | 3 sets × 8 reps; 90s rest between sets. | resistance band |
| beginner | 2 sets × 12 reps; 90s rest between sets. | resistance band |
| beginner | 2 sets × 6 reps; 90s rest between sets. | resistance band |
| beginner | 1 set × 8 reps. | resistance band |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Swinging the trunk; moving the elbows forwards; bending the wrists to finish the curl. Exercise check: Keep elbows by sides.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.