Bicep curls with a band (Isometric)

Bicep curls with a band (Isometric)

What you should feel?? When performed correctly, you will feel a “burn” or fatigue build up in the muscles of the biceps on the front of the arm. You may also feel some fatigue in your forearm flexors. Like all exercises you shouldn’t feel discomfort in the surrounding joints or tendons. To know the difference between tendon and muscle pain, discuss with your therapist.


  • With your band anchored under your foot
  • Keep your elbow by your side and stable
  • Lift the band to an allocated height and tension and hold
  • Keep your wrists in a neutral position the whole way through
  • The further you go the stronger the tension will be
  • Hold for an allocated time, tension and elbow angle

Main muscles targeted:

  • Biceps

Main benefits:

Probably the most common reason to do a banded isometric bicep curl would be to target a biceps tendon problem. This is commonly used to strengthen the biceps without putting too much pressure on the tendon. It may also be used if you have limited elbow movement.