Seated Bicep Curl (Band)

An isolation exercise performed seated using a resistance band to target the biceps while eliminating lower body assistance and momentum.

Instructions

1. Sit on a bench or chair with your back against the backrest.
2. Step on the band with both feet, holding the ends in your hands.
3. Let your arms hang naturally at your sides with a slight bend in your elbows.
4. Keep your shoulders back and maintain an upright posture.
5. Curl the band toward your shoulders by flexing your elbows against the resistance.
6. Keep your elbows stationary and pressed against your torso.
7. Squeeze your biceps at the top of the movement.
8. Lower the band back to the starting position with control.

Tips

• The seated position prevents momentum and lower body assistance.
• Keep your elbows stationary throughout the movement for pure biceps isolation.
• Move slowly and deliberately through the full range of motion.
• Avoid leaning back or using your torso to assist the movement.
• Control both the positive and negative portions of each repetition.
• Adjust band resistance to maintain controlled movement throughout the set.