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March 7, 2023
Author: Shelby
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  • Star Exercise of the Week: Bicep Curl with a Resistance Band

Ah the bicep curl… An oldie, but a goodie!

There’s a reason this exercise remains a classic. Not only is it super easy to do, but it has many functional applications.

Think about it. 

How often do we do a bicep curl motion throughout the day?

  • Lifting a plate of dishes up to go into the cupboard 
  • Picking up a load of laundry 
  • Picking up a delivery box from the front doorstep
  • Picking up a child or animal 

So, as you can see, having strong biceps is very important!

A bicep curl focuses on strengthening the lowest, or most distal, part of the biceps in the front of the upper arm.

You can do a bicep curl with a free weight or a resistance band at home. Today, we’ll be demonstrating how to practice this with a resistance band. You can use a band such as the ShoulderFit Resistance Exerciser.

Keep in mind that you can practice a bicep curl with both arms simultaneously, or with one arm at a time.

Step 1: Starting Position:

  • You can practice this in standing or sitting.
  • Anchor one end of the band under your foot and hold the other end in one or both hands.
  • Stand nice and tall with the palm of the working arm/s facing forward by your side.
  • As mentioned above, you can practice this one arm at a time or with both arms simultaneously.

Step 2: Bicep Curl:

  • Bend the elbow and move the palm up towards the ceiling, then continue towards your upper arm.
  • Make sure the upper arm remains secure by your side.
  • Avoid allowing the shoulder/s to hike.
  • Repeat 10-15x for 2-3 sets.

That’s all there is to it!

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About the Author Shelby

Shelby Green is a Florida-licensed Doctor of Physical Therapy (DPT), currently practicing at St. Anthony’s Resource Center Outpatient Rehabilitation in St. Petersburg, FL. Shelby received her Bachelor of Science in Biology from the University of South Florida, followed by her DPT from the University of St. Augustine for Health Sciences. Shelby has 6 years clinical experience practicing in both the acute care and outpatient rehab settings. Specialties include orthopedics, with additional training in specific manual therapy techniques for pain management, as well as extensive training as a Certified Lymphedema Therapist.

Shelby is a Tampa, FL native, which is where she and her husband currently reside. Their favorite activities include spending time with family and anything outdoors, such as walking, bike riding, and going to the beach.

Medical Disclaimer

This website is intended to provide educational information only and should not be taken as medical advice. The information shared on this website is based on research, but is not intended to replace the advice of a healthcare professional. We recommend that you consult your healthcare provider for any specific questions or concerns you may have. The website does not accept responsibility for any harm that may occur from using the information given on this site. Speak to your medical provider about any health issues!

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