About this exercise
A standing biceps curl performed with a resistance band using a close, narrow grip. The close hand position shifts emphasis to the outer (long) head of the biceps and increases forearm supination demand throughout the curl.
Band Close-Grip Biceps Curl
Step by step instructions, muscle activation and variants for the Band Close-Grip Biceps Curl.
EasyBiceps
How to Perform
- Stand on the center of the resistance band with feet together or close together
- Hold both ends of the band with a supinated (palms-up) grip, hands close together near your thighs
- Keep your elbows pinned to your sides and curl both hands up toward your shoulders
- Squeeze the biceps hard at the top of the movement
- Slowly lower the handles back to the starting position under control
- Avoid swinging your torso or flaring your elbows throughout
Muscle Activation
Primary
Biceps
Secondary
Outer forearm
Common Mistakes
Common mistakes content is coming soon.
About the Band Close-Grip Biceps Curl
The Band Close-Grip Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.