This exercise strengthens the bicep muscle (Latin for “two-headed muscle of the arm” ), which is composed of the short head (green in the image below) and the long head (red in the image). Bicep curls like what we will share today are completed with a supinated grip, where your elbows are at your sides. Completing the exercise in this position mostly activates the “long head” of your bicep, and will give your bicep its peak when flexed.
To complete bicep curls with resistance bands:
- Begin the movement by stepping on to a resistance band with your feet at shoulder-width.
- Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
- Using an underhand grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
- Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
- That completes one repetition- work towards completing 10-12 reps in a set, and complete three sets with a minute rest in between.
- Once you have built strength, use bands with more resistance and/or increase the repetitions in each set.
Please speak to your provider before starting any new exercise regimen.