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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Biceps

Band Curl

BandIsolationEasy to learn
Front
Back
Primary Secondary

Works

Biceps

Also forearms

You need

Bands

Resistance bands setup →
How to do itPicture · 3 steps
  1. 1Stand on the band, palms up
  2. 2Curl until your hands reach your shoulders
  3. 3Switch to a stronger band when 20 reps get easy

Most common mistake

Letting the band snap your hands back down.

Watch a demo
C
For biceps
#19 of 19
See the full list →
Research
42
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 42
Target tension · 35%3/5
Loaded stretch · 25%1/5
Progression · 20%2/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SBayesian Cable CurlCable
  • SMachine Preacher CurlMachine
  • SIncline Dumbbell CurlDumbbell

Takes

None yet
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