How to do it
Squeeze the bicep hard for one count at the top of every curl.
- 1
Stand with your feet shoulder-width apart, and secure one end of the band under your foot.
- 2
Hold the other end of the band with one hand, arm extended, and palm facing forward at a 45-degree angle from your body.
- 3
Curl your hand towards your shoulder by bending at the elbow and contracting your bicep.
- 4
Keep your upper arm stationary as you perform the curl.
- 5
Slowly lower your hand back to the starting position.
- 6
Repeat for the desired number of repetitions before switching arms.
Expert tip
Maintain a stable body position and avoid using momentum to lift the band. Focus on a slow, controlled movement to maximize bicep engagement.
Common mistakes
- ✕Elbow drifting forward during the curl
- ✕Hyperextending the wrist at the top
- ✕Rotating the torso toward the working arm