Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
AdvancedIsolationCable
Cable Rope One Arm Hammer Preacher Curl
Biceps · Upper Arms
4
sets
8–12
reps
1m 15s
Rest time
~5
Calories / set
Instructions
- 1
Attach a rope handle to a low pulley cable machine.
- 2
Stand facing the machine with your feet shoulder-width apart.
- 3
Grasp the rope handle with an underhand grip, palms facing up.
- 4
Position your upper arm against the preacher bench pad, keeping your elbow slightly bent.
- 5
Keep your back straight and your core engaged throughout the exercise.
- 6
Slowly curl the rope handle towards your shoulder, keeping your upper arm stationary.
- 7
Squeeze your biceps at the top of the movement, then slowly lower the rope handle back to the starting position.
- 8
Repeat for the desired number of repetitions, then switch arms.
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.
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