# Incline Resistance Band Curl

A biceps curl done lying back on an incline bench with a resistance band routed under the bench. The incline puts your arms behind your torso, so the biceps work from a stretched start.

- Beginner · Isolation
- Equipment: Resistance bands, Adjustable bench
- HD video: https://media.seto.fit/exercises/band-incline-biceps-curl/video/female.mp4
- HTML: https://seto.fit/exercises/incline-resistance-band-curl/

## Muscles worked

- Biceps: 10/10
- Forearms: 5/10
- Front delts: 3/10

## How to do the Incline Resistance Band Curl

1. Sit on an inclined bench, ensuring your back and shoulders are supported.
2. Hold a band handle in each hand, arms hanging, palms forward.
3. Curl the handles toward your shoulders, upper arms still.
4. Lower slowly to full elbow extension.

### Full technique — 6 steps

1. Set an adjustable bench to an incline and pass the middle of the band under the bench base.
2. Sit back against the bench with your feet on the floor and a band handle in each hand.
3. Let your arms hang straight down with palms facing forward and elbows slightly behind your torso.
4. Curl the handles toward your shoulders by bending your elbows while keeping your upper arms still.
5. Squeeze the biceps briefly with your hands near shoulder height.
6. Lower the handles back to full elbow extension under control, keeping tension on the band.

## Common mistakes

- Letting elbows drift forward
- Cutting off the bottom range
- Letting shoulders roll forward
- Lifting the head and shoulders off the bench
- Letting the band go slack at the bottom

## Form cues

- Keep upper arms still
- Palms stay up
- Start from full elbow extension
- Don't roll shoulders forward
- Keep head on the bench

## How much to do

- **Strength**: 3 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 3 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Seated Barbell Curl](https://seto.fit/exercises/seated-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/)
- **Dumbbells**: [Alternating Incline Dumbbell Curl](https://seto.fit/exercises/alternating-incline-dumbbell-curl/), [Alternating Seated Dumbbell Curl](https://seto.fit/exercises/alternating-seated-dumbbell-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)
- **Cable machine**: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/), [Single Arm Cable Curl](https://seto.fit/exercises/cable-bicep-curl-single-arm/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Alternating Resistance Band Curl](https://seto.fit/exercises/alternating-resistance-band-curl/) — Beginner
- **This exercise: Incline Resistance Band Curl — Beginner**
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Incline Resistance Band Curl work?

Primary: Biceps 10/10. Also works: Forearms 5/10, Front delts 3/10.

### Which joints does the Incline Resistance Band Curl load?

Shoulder: low, Elbow: low, Wrist: low.

### When should I do the Incline Resistance Band Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Incline Resistance Band Curl?

Strength: 3 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Incline Resistance Band Curl?

Barbell: Seated Barbell Curl, Landmine Concentration Curl. Dumbbells: Alternating Incline Dumbbell Curl, Alternating Seated Dumbbell Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Cable machine: Single-Arm Cable Cross-Body Curl, Single Arm Cable Curl.

### What is an easier version of the Incline Resistance Band Curl?

Alternating Resistance Band Curl (Beginner).

### What is a harder version of the Incline Resistance Band Curl?

Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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