Bicep curl dynaband

Purpose of the exercise

Isolation exercise for the biceps (biceps brachii), brachialis and brachioradialis. Improves arm strength, biceps size and elbow flexion strength with variable resistance. Also effective for grip strength and as a rehabilitation exercise where you can gradually build up resistance. Helps develop functional traction strength.

Supplies

• Resistance band/dynaband (with or without handles)
• Sufficient space to stand
• Flat, stable surface

Starting position

1. Stand upright with feet hip-width apart
2. Place resistance band under both feet (middle of feet)
3. Grasp both ends of the strap
4. Adjust length for desired tension
5. Let your arms hang fully extended
6. Keep your elbows against your sides
7. Palms facing forward (supination)
8. Keep your back straight, chest out
9. Tighten your core

Implementation

1. Bend your elbows and pull up the strap
2. Keep your upper arm completely still
3. Moving only your forearms
4. Pull until your hands reach shoulder height
5. Tighten your biceps to the max at the top
6. Hold briefly (1 second)
7. Release controlled back to the starting position
8. Fully extend your arms at the bottom
9. Repeat the movement

Points of interest

• ✓ Keep your upper arm completely still
• ✓ Keep your elbows against your sides
• ✓ Move controlled in both directions
• ✓ Fully extend your arms at the bottom
• ✓ Tighten your biceps to the max at the top
• ✓ Breathe out when lifting, in when lowering
• ✗ Avoid swinging or using momentum
• ✗ Don't let your elbows move
• ✗ Don't lean back
• ✗ Don't use too much shoulder
• ✗ Don't drop down quickly
• ✗ Don't come halfway up

When this exercise?

This exercise is suitable for home training, travelling or situations where dumbbells are not available. Ideal as an accessory arm exercise or for beginners working on arm strength. Very effective in rehabilitation after arm or elbow injuries to gradually build up resistance (in consultation with physiotherapist). Perfect for the elderly or people who want to start light. Also valuable as a finishing exercise after heavy curls. Suitable for circuit training with resistance bands. Start with light resistance and build up gradually.