Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
BeginnerIsolationBarbell
Barbell Seated Close Grip Concentration Curl
Biceps · Upper Arms
3
sets
12–15
reps
45s
Rest time
~7
Calories / set
Instructions
- 1
Sit on a bench with your feet flat on the floor and hold a barbell with an underhand grip, hands shoulder-width apart.
- 2
Rest your upper arms against your inner thighs, just above your knees, and let the barbell hang down in front of you.
- 3
Keeping your upper arms stationary, exhale and curl the barbell up towards your shoulders, contracting your biceps.
- 4
Hold the contracted position for a brief pause, then inhale and slowly lower the barbell back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Biceps
forearms
Secondary
forearms
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Resistance band
Band Concentration Curl
Biceps · Upper Arms
Beginner5
Resistance band
Band One Arm Overhead Biceps Curl
Biceps · Upper Arms
Beginner5
Barbell
Barbell Alternate Biceps Curl
Biceps · Upper Arms
Advanced7
Barbell
Barbell Biceps Curl (With Arm Blaster)
Biceps · Upper Arms
Advanced7
Barbell
Barbell Curl
Biceps · Upper Arms
Advanced7
Barbell
Barbell Drag Curl
Biceps · Upper Arms
Advanced7
Barbell
Barbell Lying Preacher Curl
Biceps · Upper Arms
Beginner7
Alternatives
Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Resistance band
Band Concentration Curl
Biceps · Upper Arms
Beginner5
Resistance band
Band One Arm Overhead Biceps Curl
Biceps · Upper Arms
Beginner5
Bodyweight
Biceps Leg Concentration Curl
Biceps · Upper Arms
Intermediate6
Bodyweight
Biceps Narrow Pull Ups
Biceps · Upper Arms
Intermediate10
Bodyweight
Biceps Pull Up
Biceps · Upper Arms
Intermediate10