How to do the Lying Resistance Band Curl
- Lie on the bench with your feet toward the low band anchor.
- Hold the handles with palms up, arms straight along your sides.
- Curl until your forearms are vertical, upper arms still on the bench.
- Slowly lower your arms back down, feeling the band's pull.
Full technique — 6 steps
- Anchor the middle of the band low, near the floor, beyond the end of a flat bench.
- Lie on your back on the bench with your feet toward the anchor, knees bent, and feet flat on the floor.
- Hold a handle in each hand with palms facing up and arms straight along your sides.
- Keep your upper arms still against the bench throughout the set.
- Curl the handles toward your shoulders by bending your elbows until your forearms are vertical.
- 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
Compared with similar variants
| Lying Resistance Band Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | low | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Resistance bands, Flat bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Barbell
- Landmine Concentration Curl Harder
- Single Arm Barbell Curl Harder
Kettlebell
- Kettlebell Goblet Curl Harder
- Single Arm Kettlebell Curl Harder
Machine
- Ski Erg Biceps Curl Harder
- Alternating Machine Biceps Curl Same level
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
- Harder High Resistance Band Hammer Curl
- Harder Resistance Band Zottman Curl
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).
