# Lying Resistance Band Curl

A biceps curl done lying on your back on a flat bench, pulling against a band anchored low beyond your feet. Your upper arms rest on the bench, so the biceps do the work without body swing.

- Beginner · Isolation
- Equipment: Resistance bands, Flat bench
- HD video: https://media.seto.fit/exercises/low-resistance-band-lying-bicep-curl/video/male.mp4
- HTML: https://seto.fit/exercises/lying-resistance-band-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 5/10
- Front delts: 3/10

## How to do the Lying Resistance Band Curl

1. Lie on the bench with your feet toward the low band anchor.
2. Hold the handles with palms up, arms straight along your sides.
3. Curl until your forearms are vertical, upper arms still on the bench.
4. Slowly lower your arms back down, feeling the band's pull.

### Full technique — 6 steps

1. Anchor the middle of the band low, near the floor, beyond the end of a flat bench.
2. Lie on your back on the bench with your feet toward the anchor, knees bent, and feet flat on the floor.
3. Hold a handle in each hand with palms facing up and arms straight along your sides.
4. Keep your upper arms still against the bench throughout the set.
5. Curl the handles toward your shoulders by bending your elbows until your forearms are vertical.
6. Lower back down until your elbows are straight or nearly straight while keeping tension on the band.

## Common mistakes

- Lifting the upper arms off the bench
- Letting the band go slack
- Cutting off the bottom range
- Bending the wrist through the curl
- Shrugging shoulders during the curl

## Form cues

- Start with band tension
- Keep upper arms still
- Palms stay up
- Fully extend each rep

## How much to do

- **Strength**: 3–4 sets of 8–10 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 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (best 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.

- **Dumbbells**: [Alternating Incline Dumbbell Curl](https://seto.fit/exercises/alternating-incline-dumbbell-curl/), [Dumbbell Two-Hand Hammer Curl](https://seto.fit/exercises/dumbbell-waiter-curl/)
- **Barbell**: [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/), [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/)
- **Kettlebell**: [Kettlebell Goblet Curl](https://seto.fit/exercises/kettlebell-goblet-curl/), [Single Arm Kettlebell Curl](https://seto.fit/exercises/single-arm-kettlebell-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-curl/), [Alternating Machine Biceps Curl](https://seto.fit/exercises/alternating-machine-biceps-curl/)

## Where to start and where to go next

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

- **This exercise: Lying Resistance Band Curl — Beginner**
- Harder: [High Resistance Band Hammer Curl](https://seto.fit/exercises/high-resistance-band-hammer-curl/) — Beginner
- Harder: [Resistance Band Zottman Curl](https://seto.fit/exercises/resistance-band-zottman-curl/) — Beginner

## Quick answers

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

Primary: Biceps 9/10. Also works: Forearms 5/10, Front delts 3/10.

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

Elbow: low, Wrist: low.

### When should I do the Lying 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 Lying Resistance Band Curl?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 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 Lying Resistance Band Curl?

Dumbbells: Alternating Incline Dumbbell Curl, Dumbbell Two-Hand Hammer Curl. Barbell: Landmine Concentration Curl, Single Arm Barbell Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Ski Erg Biceps Curl, Alternating Machine Biceps Curl.

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

High Resistance Band Hammer Curl (Beginner), Resistance Band Zottman Curl (Beginner).

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

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