Band Incline Bicep Curl
Build bigger biceps with band incline curls! A simple exercise for serious arm gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Attach a resistance band to a low sturdy anchor point, or simply place it underneath the legs of an incline bench if the band is suitable for that method of anchoring.
2. Sit on an incline bench with your back resting against the pad. The incline should be set at a 45 to 60-degree angle to target the biceps effectively.
3. Grasp the handles of the resistance band with an underhand grip (palms facing up).
4. Start with your arms straight and the tension in the band already set, hands should be lightly touching or just hovering above your thighs.
5. Exhale as you curl the handles upward, bending at the elbow, and keeping upper arms stationary.
6. Curl until your biceps are fully contracted and the handles are at shoulder level.
7. Squeeze your biceps at the top of the movement for optimal muscle contraction.
8. Inhale as you slowly lower the handles back down to the starting position, controlling the resistance provided by the band.
9. Perform the prescribed number of repetitions and sets.
10. Make sure to maintain good posture throughout the exercise, and avoid swinging or using momentum to lift the weight.
It is important to choose a resistance band that provides an appropriate level of resistance for your strength level, allowing you to complete each set with good form while still challenging your muscles. Adjust the incline angle or band resistance as necessary.
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