How to do the Squatting Resistance Band Curl
- Anchor the band low and squat facing it, feet flat.
- Rest your upper arms on your knees, palms facing up.
- Curl your hands toward your face, bending only at your elbows.
- 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, on a rack or another sturdy post.
- Face the anchor and squat down with both feet flat, holding one end of the band in each hand.
- Rest the backs of your upper arms on your knees with elbows straight and palms facing up.
- Curl your hands toward your face by bending the elbows, keeping your upper arms on your knees.
- Raise until your forearms approach vertical and squeeze the biceps at the top.
- Lower back down until your elbows are straight or nearly straight while keeping tension on the band.
Common mistakes
- Letting the band go slack
- Lifting upper arms off knees
- Cutting off the bottom range
- Rising out of the squat to curl
- Bending the wrist through the curl
Form cues
- Start with band tension
- Keep upper arms still
- Palms stay up
- Stay low in the squat
- Fully extend each rep
Compared with similar variants
| Squatting 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 |
| Knee | low | — | — | — |
| Elbow | low | low | low | moderate |
| Equipment | Resistance bands | 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
- Alternating Seated Dumbbell Curl Same level
- Alternating Incline Dumbbell Curl Same level
Barbell
- Single Arm Barbell Curl Harder
- Seated Barbell Curl Same level
Kettlebell
- Kettlebell Goblet Curl Same level
- Single Arm Kettlebell Curl Same level
Machine
- Alternating Machine Biceps Curl Easier
- Ski Erg 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.
- Easier Alternating Resistance Band Curl
- This exercise Squatting Resistance Band Curl
- Harder Resistance Band Zottman Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Resistance Band Curl.
Quick answers
What muscles does the Squatting Resistance Band Curl work?
Primary: Biceps 9/10. Also works: Forearms 5/10, Front delts 2/10.
Which joints does the Squatting Resistance Band Curl load?
Knee: low, Elbow: low, Wrist: low.
When should I do the Squatting 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 Squatting Resistance Band Curl?
Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 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 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Squatting Resistance Band Curl?
Dumbbells: Alternating Seated Dumbbell Curl, Alternating Incline Dumbbell Curl. Barbell: Single Arm Barbell Curl, Seated Barbell Curl. Kettlebell: Kettlebell Goblet Curl, Single Arm Kettlebell Curl. Machine: Alternating Machine Biceps Curl, Ski Erg Biceps Curl.
What is an easier version of the Squatting Resistance Band Curl?
Alternating Resistance Band Curl (Beginner).
What is a harder version of the Squatting Resistance Band Curl?
Resistance Band Zottman Curl (Beginner), Bent Over Barbell Curl (Intermediate).
