- Stand on the middle of a resistance band with both feet.
- Hold one end of the band in each hand.
- Stand tall with your feet hip-width apart.
- Brace your core and keep your chest lifted.
- Keep your elbows close to your sides.
- Curl your hands towards your shoulders.
- Squeeze your biceps at the top.
- Lower your hands slowly under control.
- Keep tension on the band throughout the movement.
- Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The resistance band standing biceps curl is a simple and effective exercise for building arm strength without needing heavy equipment.
I like this exercise because the band creates more tension as you curl higher, which makes the top of the movement harder.
It is useful for home workouts, travel workouts, warm-ups, and beginners learning how to control a curl.
Add resistance band standing biceps curls to your programme if you want stronger arms, better biceps control, and a joint-friendly way to train your upper body.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds bicep strength
- Improves arm definition
- Strengthens the forearms
- Provides band resistance without heavy weights
- Helps improve curling control
- Works well for home workouts
- Suitable for beginners and advanced lifters
Why Train the Biceps?
The biceps help you bend your elbows, grip, pull, and carry.
Training your biceps can help:
- Build stronger arms
- Improve pulling strength
- Support rows and pull-ups
- Improve grip control
- Improve arm shape
- Balance triceps development
- Support everyday lifting tasks
What Type of Workout Does This Exercise Fit Into?
The Resistance Band Standing Biceps Curl works well in:
- Arm workouts
- Pull workouts
- Back and biceps workouts
- Home workouts
- Resistance band workouts
- Upper-body workouts
- Beginner strength programmes
- Muscle-building programmes
Use it after back exercises or as part of a quick arm workout at home.
Sample Biceps Workout Programme
Beginner Band Arm Workout
- Resistance Band Standing Biceps Curl – 3 sets × 12-15 reps
- Resistance Band Hammer Curl – 3 sets × 12 reps
- Resistance Band Triceps Pushdown – 3 sets × 12-15 reps
Intermediate Pull Workout
- Cable Machine Lat Pulldown – 4 sets × 8-12 reps
- Cable V-Bar Row – 3 sets × 10-12 reps
- Resistance Band Standing Biceps Curl – 3 sets × 12-15 reps
- Spider Biceps Curl – 3 sets × 10-12 reps
- Cable Rope Biceps Curl – 3 sets × 12-15 reps
12REPS Coach Recommendation
Place Resistance Band Standing Biceps Curls near the end of a pull workout or use them as a home arm finisher.
A simple home upper-body session could look like:
- Resistance Band Row
- Resistance Band Standing Biceps Curl
- Bench Press-Up
- Resistance Band Triceps Extension
- Plank Get-Up
Frequently Asked Questions
Are resistance band standing biceps curls good for beginners?
Yes. They are easy to learn and allow you to control the resistance.What muscles do resistance band standing biceps curls work?
They mainly work the biceps brachii, brachialis, brachioradialis, and forearms.Are resistance bands good for building biceps?
Yes. Bands create tension throughout the curl and can help build strength and muscle when used consistently.How do I make the exercise harder?
Use a thicker band, shorten the band, or slow down the lowering phase.How many reps should I perform?
Aim for 12 to 15 controlled reps.
