Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
BeginnerIsolationCable
Cable Seated One Arm Concentration Curl
Biceps · Upper Arms
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Sit on a bench with your feet flat on the floor and your back straight.
- 2
Hold a cable handle with one hand and place your elbow on the inside of your thigh, just above the knee.
- 3
Keep your upper arm stationary and curl the cable handle towards your shoulder while exhaling.
- 4
Pause for a moment at the top of the movement, squeezing your biceps.
- 5
Slowly lower the cable handle back to the starting position while inhaling.
- 6
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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