
Band Alternating Biceps Curl
Biceps · Upper Arms
Biceps · Upper Arms
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Adjust the seat height and position yourself on the leverage machine.
Grasp the handles with an underhand grip, palms facing up.
Rest your upper arms on the preacher pad, ensuring your elbows are fully extended.
Keeping your upper arms stationary, exhale and curl the handles towards your shoulders.
Pause for a moment at the top of the movement, squeezing your biceps.
Inhale and slowly lower the handles back to the starting position, fully extending your elbows.
Repeat for the desired number of repetitions.
Primary
Biceps
forearms
Secondary

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms

Biceps · Upper Arms