Band 45 Degrees Biceps Curl

A bicep isolation exercise using a resistance band. The 45-degree arm angle targets the short head of the biceps for better arm thickness.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Step on the band and hold the handles. Rotate your arms outward 45 degrees from your body. Tuck your elbows into your sides.

Instructions

1. Curl the band toward your shoulders while maintaining the outward angle.
2. Squeeze the biceps at the peak.
3. Lower slowly against the band's tension.
4. Keep your torso stationary.
5. Maintain a neutral spine.

Common Mistakes

1. Closing the arm angle.
2. Swinging the body.
3. Moving the elbows forward.

Alternative Exercises

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