Resistance Band Seated Biceps Curl

Intermediate

Biceps

Resistance Band

Resistance Band Seated Biceps Curl trades complexity for control through the whole range, and it works as accessory volume for the arms.

How to do Resistance Band Seated Biceps Curl

Sit on a chair or bench with your back straight and feet flat on the ground.
Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides.
Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders.
Pause for a moment at the top, squeezing your biceps.
Inhale and slowly lower the resistance band back to the starting position.
Repeat for the desired number of repetitions.

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Resistance Band Seated Biceps Curl Sets and Reps by Goal

Strength

4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps before you add load, and keep every rep the same shape.

Hypertrophy

4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first.

Endurance

3 sets of 25-30 reps with 30-45 seconds of rest. Change one variable a week and let the rest stay put.

Common Resistance Band Seated Biceps Curl Mistakes

Setting up differently from one set to the next

Fix your position and grip before the first rep and repeat it every set.

Letting a nearby joint take over as the set gets hard

Stop the set as soon as the working joint stops leading the movement.

Adding weight faster than technique can absorb it

Hold a weight until every rep looks identical, then move up.

Easier and Harder Than Resistance Band Seated Biceps Curl

Easier progression

Dumbbell Preacher Curl Over Exercise Ball

Harder progression

Dumbbell One Arm Zottman Preacher Curl

Swap Resistance Band Seated Biceps Curl For

Dumbbell Seated Revers Grip Concentration Curl

Barbell Standing Close Grip Curl

Ez-barbell Standing Wide Grip Biceps Curl

Resistance Band Seated Biceps Curl — Frequently Asked Questions

How do you do the Resistance Band Seated Biceps Curl?

Sit on a chair or bench with your back straight and feet flat on the ground. Hold the resistance band with an underhand grip, palms facing up, and arms extended down by your sides. Keeping your upper arms stationary, exhale and curl the resistance band up towards your shoulders. Use resistance Band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Resistance Band Seated Biceps Curl work?

The Resistance Band Seated Biceps Curl primarily targets the biceps. It is classified as a arms exercise and is performed with resistance Band.

How many sets and reps of the Resistance Band Seated Biceps Curl should I do?

For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Stop the set at the last rep that still looks like the first. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Resistance Band Seated Biceps Curl good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic arms patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Resistance Band Seated Biceps Curl?

Try the Dumbbell Seated Revers Grip Concentration Curl, Barbell Standing Close Grip Curl or the Ez-barbell Standing Wide Grip Biceps Curl. Each trains the biceps with a similar movement pattern, so you can swap based on the equipment you have available.