arms
Band Biceps Curl
Warmup, no need to log this.
Works in
home
Equipment
bands
Primary muscles
biceps
Why do it
I use this one to wake up the arms before a pull or push day, and as gentle rehab if your bicep tendon has been sore. The band keeps tension light and joint-friendly, so add a squeeze and hold at the top for a few seconds when you are rehabbing. Keep it in the 12 to 20 rep range, this is a warmup, not a max effort.
How to do it
Stand on the middle of a resistance band and hold a handle or end in each hand with palms forward. Curl your hands toward your shoulders against the band tension, then resist on the way down. Tension peaks at the top, so squeeze hard there.
What the science says
Research on tendon pain found that isometric holds gave immediate pain relief that lasted up to 45 minutes, which is why I lean on them when a joint is cranky (Rio et al., 2015, British Journal of Sports Medicine).