Step by step instructions, muscle activation and variants for the Band Horizontal Biceps Curl.
A biceps curl performed with the upper arm held horizontal and parallel to the floor, using a resistance band. This position places the biceps under peak tension at mid-range and alters the strength curve compared to a standard curl, providing a unique stimulus for biceps development.
The Band Horizontal 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.
