theraband-biceps-curls

Bicep curls with the resistance band are a popular exercise for upper arm training. The primary focus is on the biceps (musculus biceps brachii) and the brachialis muscle (musculus brachialis). Additionally, the brachioradialis muscle (musculus brachioradialis), pronator teres muscle (musculus pronator teres), and the flexor digitorum muscle (musculus flexor digitorum) are also effectively trained in a supportive role.

Concentration curls with the Theraband

Concentration Curls are originally an exercise performed with dumbbells. Nevertheless, it is possible to execute this fitness routine using a resistance band as well. In the following section, you will receive all the essential information regarding Concentration Curls with a Resistance Band.

Body Positioning

For Concentration Curls with a Resistance Band, sit on a stool, a weight bench, or a chair. Place one foot on the resistance band, gripping the end with an underhand grip. Bend your upper body forward, ensuring your back remains mostly straight. Focus your gaze on the resistance band. To provide stability, your other hand rests on your thigh. Keep the forearm slightly bent, and the elbow pressed against the inner side of the thigh.

Execution of Movement

Commence the Concentration Curls with the Resistance Band by bending your forearm upward. Carry out the movement inward, causing the resistance band to move toward the center of the chest. Exhale during the upward movement. Subsequently, return slowly to the starting position while inhaling. Ensure constant tension on the arm throughout.

Theraband biceps curls while standing

Biceps Curls with the Resistance Band standing are particularly popular. In the following section, you will receive crucial information regarding the correct body positioning and optimal execution of the movement for various variations.

Body Positioning

Stand in the middle of the band to secure it properly. Wrap the resistance band around your hands, so it runs taut from your feet to your hands. The arms are almost fully extended. Keep your back upright and slightly arched to protect the spine. Depending on the variation, grip the resistance band with an underhand, overhand, or hammer grip.

Execution of Movement

To begin alternating Biceps Curls with the Resistance Band standing, move one forearm upward. The bending occurs at the elbow joint, allowing the movement to come exclusively from the forearm. Once one side reaches the maximum height, slowly return to the starting position. Simultaneously, start with the other side, ensuring one arm is always down and one is up. Ensure that the arms are never completely straight.

Alternating Biceps Curls with the Resistance Band

Additionally, you can perform Biceps Curls with the Resistance Band standing using the hammer grip. In this case, the movement resembles Hammer Curls with dumbbells. Initially, your hands with the ends of the resistance band are down in front or at the sides of your body. To start the exercise, lift the forearms upward while exhaling. The movement concludes when the forearms are slightly higher than horizontal. Alternatively, pull them directly in front of your chest. Inhale as you return to the starting position, maintaining tension on the resistance band.

Biceps Curls with the Resistance Band in Hammer Grip

The overhand grip represents a reverse exercise, which you can also perform with the resistance band. Begin with the upward movement by lifting your forearms maximally. Exhale during this movement. Subsequently, allow the forearms to descend slowly without the elbows or upper arms moving. Breathe deeply and prepare for the next repetition.

Theraband biceps curls while sitting

Additionally, you can execute Biceps Curls with the Resistance Band while sitting. In the following section, you will find more information about body positioning and the correct execution.

Body Positioning

For Biceps Curls with the Resistance Band sitting, sit on a chair, stool, or bench. Clamp the resistance band under your thighs; it should be long enough so that you can grip the ends on both sides. Ensure that the band remains tense. The arms are almost fully extended. Keep your back straight and your gaze forward. With a slight arch in your lower back, protect the spine from excessive strain.

Execution of Movement

Start Biceps Curls with the Resistance Band while sitting by moving your forearms upward. Keep your upper arms and elbows stationary. Move the forearms maximally upward while exhaling. After a brief hold, return the forearms to the starting position. During this phase, inhale and maintain tension on the muscles.

Alternative and similar exercises to biceps curls with the Theraband

For home workouts, exercises with the Theraband are perfect for strengthening the muscles in your biceps. Nevertheless, it is advisable to diversify your training plan. Here are some other exercises that are also suitable for training the muscles in the upper arms.