The bicep curl is a popular exercise for training the biceps. All you need for this exercise is a long theraband and you can do it at home or in the gym.
Exercise
Bizeps Curls
Standing
Type: Bilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Stand with your feet shoulder-width apart, keep your back straight and your shoulder blades fixed (shoulders back and then down). Clamp a long theraband between your feet and the floor.
2
Grasp the band with both hands shoulder-width apart, palms facing upwards. Hold the band in front of your body and keep your arms straight.
3
Now bend your arms forcefully until you have reached the maximum bend in your elbows and your hands are close to your shoulders. Exhale and tense the biceps hard.
4
Release the bend in your elbows slowly and in a controlled manner until your arms are fully extended and back in the starting position. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
It is important to maintain good form throughout the exercise and ensure that the elbows do not move to create momentum. The back remains straight throughout the exercise and does not sway. Also make sure to perform the movement slowly and in a controlled manner to maximize tension on the biceps and avoid injury.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Biceps
Secondary
Brachialis
Tertiary
—
Equipment
Resistance band long
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