Are you looking for an effective bicep workout that doesn’t require any gym equipment? Are you tired of doing the same old basic bicep curls? If so, you might want to try the alternating resistance band curl. It is a great alternative to traditional bicep curls that require dumbbells or barbells. It’s no secret, with the pandemic still ongoing, many fitness enthusiasts have had to improvise and find new ways to maintain their exercise routine from home. This is where resistance bands come in handy! They are affordable, portable, and provide the same level of resistance as weights. In this blog post, we’ll break down the alternating resistance band curl and show you how to incorporate it into your routine for maximum bicep gains!
Alternating Resistance Band Curl Summary
- Primary Muscles: Biceps Brachii
- Secondary Muscles: Brachialis, and Brachioradialis
- Equipment: Resistance Band
- Mechanics Type: Isolated
- Force: Pull
- Utility: Auxiliary
Alternating Resistance Band Curl Instructions
- Start by standing on the band or finding a good low anchor point behind you.
- Then with the bands tight while both arms are extended down, curl one handle up to your chest.
- Pause at the top then resist the band as it pull you arm back to the starting position.
- Next repeat the curl with your opposite arm.
- Continue repeating for a full set, ensuring your do the same number on each side.
Alternating Resistance Band Curl Muscles
- Deltoid – Anterior
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
- Wrist Flexors
Benefits of Alternating Resistance Band Curl
Performing the Alternating Resistance Band Curl is a great way to build strength and muscle tone in the biceps brachii, as it allows for a full range of motion and engages both the concentric and eccentric muscle contractions. The bands provide a continuous tension on the biceps throughout the entire movement, which helps to maximize muscle fatigue and force adaptation. Additionally, the exercise can be modified with different resistance levels to accommodate various fitness levels. The alternating curl is also an effective way to improve muscle coordination and balance by challenging the body to maintain proper form while performing the exercise.
Tips for Performing Alternating Resistance Band Curl
The resistance band curl is a great way to strengthen your arms and get toned! It is an effective exercise that can help you achieve your fitness goals, and it’s easy to do with minimal equipment. By following a few simple tips, you can maximize the benefits of this exercise and get the most out of your workout. Read on to learn how to make the most of your resistance band curl.
- An easy way to increase the resistance is to stand on more of the band. Ensure there is the same amount of band for each arm.
- A simple way to lower the resistance is to allow for more band on each side.
- This may seem silly, but instead of counting 1, 1, 2, 2, … just count 1, 2, 3, … and end on an even number. We are not use to double counting, so when it get intense we revert back to single counting.
Benefits and Tips Video
Frequent Mistakes To Avoid
It is important to be mindful of proper form and technique when performing the alternating resistance band curl exercise in order to reap the full benefits of this exercise and avoid potential injuries. To ensure you get the most out of this exercise, be sure to avoid the following common mistakes.
- Don’t relax your abs. Flexing your stomach protects your backbone by maintaining your internal pressure.
- You’ll Do Better To Not Miss A Warm-Up. getting the blood flowing to your Muscle tissue is the best way to avoid injury.
- Don’t use To Little or Too Much Tension. Not enough, and you will not be sufficiently employing your main muscle, a large amount, and you’ll likely need to cheat. Make sure you can do between 8-12 reps with good technique.
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Variations and Complementary Exercises
An effective way to vary the Alternating Resistance Band Curl exercise is to incorporate complementary and alternative exercises that work similar muscles. Here are some variations, complementary, and alternative exercises you can use to build strength in the same muscle group.
Band One Arm High Curl
Band One Arm High Curl is an effective and complementary exercise for Alternating Resistance Band Curl. This exercise focuses on one arm at a time and requires a stronger contraction to keep the band in place. It also challenges the stabilizing muscles of the shoulder, which can help to improve overall strength and control. This exercise can be performed either standing or seated, depending on your preference and level of comfort. This exercise is great for those who want to add more intensity to their alternating resistance band curl routine, or for those who need an alternative exercise that still challenges their biceps.
Barbell Drag Curl
The Barbell Drag Curl is an excellent alternative or complementary exercise to the Alternating Resistance Band Curl. It is a variation of the traditional Barbell Curl and works the same muscles, with the added benefit of an increased range of motion. The Barbell Drag Curl requires you to curl the barbell from the floor up to your chest while keeping your elbows tight to your sides and maintaining good posture. This exercise allows for greater muscular activation than a traditional curl, as it encourages full extension of the arms and full contraction of the biceps. Additionally, it allows you to work with heavier weights than you would be able to with resistance bands, making it an ideal choice for those looking to build strength.
Barbell Preacher Curl
The Barbell Preacher Curl is a great complementary or alternative exercise for the Alternating Resistance Band Curl. This exercise focuses on isolating and strengthening the bicep muscles, as well as the forearms. It is a great way to increase the intensity of your workout, as the barbell allows for heavier weight to be lifted. To do the Barbell Preacher Curl, you will need a preacher curl station and an appropriate-weight barbell. Begin by sitting on the preacher bench and positioning your arms on the pad. Grasp the barbell with your palms facing up and keep your back straight while curling your arms up towards your chest. Slowly lower the weight back down and repeat for desired number of repetitions.
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Barbell Standing Close Grip Curl
The Barbell Standing Close Grip Curl is a great complementary or alternative exercise to the Alternating Resistance Band Curl. This exercise is performed by standing with feet shoulder width apart, holding a barbell in an underhand grip close to the body, and curling the barbell up to the chest. This exercise works the biceps muscles and is great for building strength and size. It is also beneficial in developing coordination between the hands and arms. By utilizing the close grip, it forces the biceps to work harder than with a wider grip. This exercise is an effective alternative or complement to the Alternating Resistance Band Curl as it offers a greater range of motion and more resistance than bands, making it ideal for those looking for more of a challenge.
Barbell Standing Curl
Barbell Standing Curl is an excellent complementary or alternative exercise to Alternating Resistance Band Curl. This exercise primarily works the biceps muscles and is done by standing with feet shoulder-width apart, gripping the barbell with both hands at shoulder-width and curling the weight up to shoulder height. This exercise can be done with either a straight or EZ barbell, and can be made more challenging by using heavier weights or doing more reps. Because of its standing position and use of a barbell, Barbell Standing Curl is an excellent way to add an extra challenge to the muscles worked by Alternating Resistance Band Curl.
Barbell Standing Wide Grip Biceps Curl
The Barbell Standing Wide Grip Biceps Curl is an excellent alternative or complementary exercise to the Alternating Resistance Band Curl. This exercise is performed by standing with feet shoulder-width apart and holding a barbell with an overhand grip, hands slightly wider than shoulder-width apart. The lifter then flexes their elbows and curls the barbell up to the chest, keeping their back straight and engaging the core for stability. This exercise targets the biceps and can help build strength and size when done regularly. It is a great alternative or complementary exercise to the Alternating Resistance Band Curl as it targets the same muscle group but with different equipment.
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Opposing Complementary Exercises
To maximize the benefits of Alternating Resistance Band Curls, it is important to incorporate exercises that target opposing muscle groups. This will help create balance and prevent any imbalances in the body. The following exercises will help you achieve this:
Barbell Lying Triceps Extension
Barbell Lying Triceps Extension is a great exercise to complement the Alternating Resistance Band Curl. The Barbell Lying Triceps Extension targets the triceps muscle group, which is the opposing muscle group to the biceps used in the Alternating Resistance Band Curl. This exercise helps to build strength and stability in the triceps, which can help to further improve the results of the Alternating Resistance Band Curl. Additionally, by engaging both muscle groups in a balanced way, it can help to improve overall body balance and posture.
Barbell Standing Overhead Triceps Extension
Barbell Standing Overhead Triceps Extension is a great exercise to complement Alternating Resistance Band Curl. By targeting the triceps, Barbell Standing Overhead Triceps Extension works the opposing muscle group to the biceps used in Alternating Resistance Band Curl. This exercise involves standing upright and holding a barbell behind the head with straight arms. The elbows should be slightly bent and the hands should be placed slightly wider than shoulder-width apart. From this position, slowly extend the arms up and over the head before returning to the starting position. This exercise helps to strengthen and tone the triceps and is an effective way to balance out the biceps worked with Alternating Resistance Band Curl.
Cable Concentration Extensions
Cable Concentration Extensions are an excellent complementary exercise to Alternating Resistance Band Curl. This exercise works the opposing muscle group in order to achieve balance and symmetry in the arms. The movement focuses on extending the elbow joint in order to target the triceps muscle. It is important to keep the upper arm stationary during this exercise in order to isolate the muscle, and to ensure that the triceps are being fully engaged. Cable Concentration Extensions can be done with a variety of cables and handles to accommodate any fitness level. By performing both Alternating Resistance Band Curl and Cable Concentration Extensions, you will be able to effectively work both the bicep and tricep muscle groups for an efficient and effective workout.
Level Up Your Bicep Game with Alternating Resistance Band Curl
Ready to step up your bicep game with a challenging and effective exercise? The alternating resistance band curl is a great option. By using a resistance band, you can add extra tension to the bicep curl movement and improve your strength and tone. Plus, the alternating version of the exercise forces each arm to work independently, helping to correct any imbalances or weaknesses. Pair this exercise with other bicep movements for a well-rounded arm workout. Remember to always prioritize proper form and start with a lighter resistance band if you’re new to this exercise.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Arms Resistance Band Exercises