Seated Band Bicep Curl
How to Do the Seated Supinated Bicep Curl w/ Band | In-Depth Guide [VISUAL LEARNERS] Beginner
Proper Form & Common Mistakes | Home Resistance Training
WHAT DO YOU WANT TO SEE?
MUSCLES THIS WORKS
MAIN MUSCLES WORKED IN Seated Band Bicep Curls
OTHER MUSCLES WORKED:
- Forearms (supinator)
WHAT WE'RE DOING TODAY
ALL WE'RE DOING:
Basically, bend your elbows.
This is a variation of the standard bicep curl exercise but using a resistance band while seated. The movement is bending (flexing the elbow) while the forearm is rotated palm up (supination) to target the two main functions of the biceps muscle.
The main focus when just starting out is to isolate the movement to the elbow joint, and to work on control. The most common error people make are to use gravity to help - by leaning back when you lift and forward when you lower. The band will be pulling the forearm into pronation - the palms facing down. The biceps along with a smaller muscle called the supinator will be active to prevent this from happening.
HOW TO DO THE EXERCISE
HOW Seated Band Bicep Curls SHAPE OUR BODY
Bicep curls will tone and give you muscle definition in the front of your upper arm (where your bicep is haha!)
It helps give a curvy yet FIRM sculpted look to the arm.
PROPER FORM: Seated Band Bicep Curls
EQUIPMENT, SETS & REPS
SUGGESTED STARTING WEIGHT FOR WOMEN:
Moderate resistance bands
SETS & REPS:
1-2 sets of 8 reps
Slow descent for the eccentric muscle activation, quick (but controlled) return to standing.
BODY POSITION FOR THE Seated Band Bicep Curl
Sit on the edge of a chair with your feet on the floor.
BAND: Secure the band under both feet. Hold one end of the band in each hand.
BODY STANCE: Neutral spine (includes cervical spine). Sternum lifted. Shoulder blades in and down the back, chest open.
ARMS: Upper arm tucked to sides of your body, elbows straight down - you must be sitting far enough forward to let your arms start straight down, or use a bench or narrow chair - with one arm hanging straight down on either side.
GRIP: The band entering on the side of your little finger and exiting on the side of your thumb.
Forearms supinated - palms forward.
HOW TO DO
HOW TO DO Seated Band Bicep Curls
CUE: Try to squeeze your hands up to your shoulders as you pull the band up. Isolate the movement to your elbows.
Keeping your upper arms still, bend your elbows to lift your hands up towards your shoulders.
Pause at the end and squeeze your biceps.
Slowly straighten your elbows and lower your hands back down to the starting position.
Begin the next rep.
HOW TO SAFELY GET OUT OF THE EXERCISE
From the starting position, release the band.
WHAT TO AVOID WITH THE Seated Band Bicep Curl
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid Wrong Band Angle
AVOID: Avoid wrong band angle.
WHAT TO DO:
- Place the band so that the pull is more vertical to create the best line of pull for the bicep to work better
2. Avoid Wrong Palm Position
the the AVOID: Avoid wrong palm position and/or bending at your wrists.
- Poor alignment (bent forward or backward) or repetitive movement through the wrist can lead to joint and/or soft tissue irritation or injury over time.
WHAT TO DO:
- Pay attention to the position of your palm during the movement, resist the pull of the band, and keep your palms facing up.
- Your wrists should be in line with your forearm and should be still throughout the exercise.
3. Avoid Rounded Posture
AVOID: Avoid rounding the shoulders forward.
- This means that you are trying to use the anterior deltoid and chest muscles to help bend the elbow.
- This can decrease the space between the shoulder blade and the upper arm bone (humerus) and irritate the tissues.
WHAT TO DO:
- Pull the shoulders blades in and down the back, lift the sternum to correct your posture.
4. Avoid Elbows Shoulder Movement
AVOID: Avoid elbows behind your body.
- This will change the downward pull of gravity and will increase the activity of the shoulder.
WHAT TO DO:
- Elbows should stay in line with the torso.
- The upper arm should be resting on your sides, not moving.
WHAT WE'RE DOING TODAY
WHAT & WHY
BENEFITS OF TRAINING THE Biceps
The biceps brachii (bicep means that the muscle has two heads connecting at different places, and brachii - meaning arm) is the big muscle lying on the upper part of the front of the arm - between the elbow and the shoulder. This is probably the most well-known muscle of the arm - sometimes referred to as the beach muscle. The main function of the biceps brachii (not to be confused with the biceps femoris which is one of the hamstring muscles) is to bend (flex) the elbow, moving the hand closer to the body.
The biceps brachii also can rotate the forearm so that the palm is facing up. The rotation of the forearm is due to one of two long bones in the forearm rotating across the other. This is called supination.
Most of the exercises for the biceps muscle most effectively are movements that combine bending (flexing) the elbow with rotating the forearm to a palm-up position (supination). The bicep is a big, powerful muscle. Exercises that target this muscle can usually be done with quite a bit of resistance.
WHY BOTHER DOING IT?
WHY DO WE EVEN CARE?
Crossfitting for 8 years we never did specific bicep work, and most of the movements didn’t really work your biceps much. Once I started doing bicep curls regularly, I noticed a big difference. One day I needed to carry a 5-gallon bucket of stuff in each hand for quite a long distance. I was amazed at how much easier it felt than a while back! That’s from the biceps being stronger. This is also helpful for holding other things in your arms - a stack of books, children, getting all the groceries into the house in one trip, pulling heavy pans full of turkey and potatoes out of the oven, carrying a load of firewood, or a stack of lumber.
The biceps brachii crosses the shoulder joint, so it is able to lift the arm up (shoulder flexion). Since it crosses both the elbow and the shoulder it plays a role in stabilizing those joints. The job of the arm is to move the hand to where it needs to be, and then to hold the arm still as the hand does what it needs to do. The biceps is extremely important for both moving the arm through an endless number of positions and holding it still. Strong biceps will make everyday life activities easier and will improve the health of your elbows and shoulders.
EVERYDAY LIFE &
HOW WE USE OUR biceps MUSCLES IN EVERYDAY LIFE
1. BENDING THE ELBOW (ELBOW FLEXION)
- Lifting glass for drinking
- Washing/brushing hair
- Brushing your teeth
- The list is pretty much endless...
2. TURNING YOUR FOREARM UP (SUPINATION)
- Turning a doorknob
- Using a screwdriver
- Turning a key
- Turning a spigot
- Receiving change
- Carrying a plate
3. LIFTING THE ARM (SHOULDER FLEXION)
- Reaching up
- Pushing a window up
- Washing windows
- Lifting up to the front - kids, boxes
- Carrying in front: kids, groceries, books
4. STABILIZING THE ELBOW AND SHOULDER
- Reading a book
- Using a screwdriver
- Holding items in front of you - carrying a heavy box, pushing a wheelbarrow
HOW TO FEEL WHAT MUSCLE IS WORKING
How to Feel What Muscle is Working
Bend your elbow. Place the other hand on the upper arm with the bent elbow. Lift a heavy object with the arm - you will feel the biceps contract under your hand.
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING THE Seated Band Bicep Curl
The biceps brachii and the brachialis, work concentrically to bend the elbow. The brachioradialis does not contribute unless power or speed is needed – for quicker movements or heavy loads.
The supinator will be active (isometrically) with the biceps brachii to hold the forearm in supination. the forearm.. Wrist flexors (n palmaris longus, flexor carpi radialis, flexor carpi ulnaris) hold the wrist in neutral.
The biceps brachii and brachialis work eccentrically to straighten the elbows and return to the starting position.