Band Horizontal Biceps Curl

A unique bicep exercise that keeps the arms in a horizontal plane. This maximizes tension on the bicep fibers throughout the entire range of motion.

Exercise Details

Level: Beginner
Body Area: upper
Type: pull

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Biceps

Secondary

Forearms

Setup

Stand on the band and hold handles. Raise your upper arms so they are parallel to the floor, elbows bent 90 degrees.

Instructions

1. Curl the handles toward your ears while keeping upper arms level.
2. Squeeze the biceps.
3. Extend arms back to the start.
4. Maintain an upright posture.
5. Control the tension.

Common Mistakes

1. Dropping the elbows.
2. Shrugging.
3. Using momentum.

Alternative Exercises

Zottman Curl

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Wrist Curl

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A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

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A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Standing Wide Grip Biceps Curl

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Standing One Arm Concentration Curl

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Unilaterally isolates the bicep to fix imbalances and maximize the peak. The vertical arm position ensures high tension on the bicep fibers throughout.

Standing Concentration Curl

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Standing Biceps Curl

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Seated Reverse Grip Concentration Curl

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A unique unilateral isolation exercise for the brachialis and forearms. Sitting removes momentum while the reverse grip targets the outer arm and forearm extensors.