Standing Biceps Curl With Bands (Arms Up)

Exercise / Biceps


The biceps is a big muscle that is responsible for flexion of the elbow, the flexing of the shoulder and the extension of the wrist. It is the widest muscle in the body and it is responsible for many movements, including grasping, raising, throwing and clenching. Standing Biceps Curl With Bands is one of the best exercises for building the arms. To do this exercise you don’t need any special equipment or gym equipment. You don’t have to spend hours in the gym. You can increase the intensity and effectiveness of this exercise by just using  resistance bands. Resistance bands are a great way to increase the intensity of your bicep workouts. They provide the same weight as a barbell but are easy to move around.


How to perform the exercise


  • Anchor:  Fix the band(s) to the door with the door anchor at chest height.
  • Bands: If you use Toning Resistance Tube with handles : Grip the Tube with each hand, your fingers should be inside the handles, thumb on the outside. If you use resistance Tube: Attach handle to each end of the band and grip the loop of a strap with each hand.

Body Position:

  • Grip a handle in each hand and stand about 4 to 5 feet or 3 to 4 steps away from the door while facing the door.
  • Keep your arms parallel to the floor.
  • Hands on the chest level.
  • Keep your back straight, head straight, stomach tight and a slight bend in your legs.
  • Position your arms so that they are straight, pointed towards the door anchor with palms up


  • Pull the handles and bend your arms until your hands are almost touching your face while always maintaining your arms parallel to the floor.

Exercise Tips

  •  Keep your upper arms parallel with the floor throughout the movement. Try not to move your elbow too much.

Exercise Benefits

Standing Biceps Curls With Arms Up is a great variation for your Biceps routine. It is an isolation exercise of an upper arm. One of the most notable benefits of this exercise is the fact that the biceps are given more rest in between sets when compared to working both arms in unison. The user is therefore able to perform reps with optimum form each time rather than straining through them. Biceps exercises feel different when your arms are in alternative positions. The arms up position gives an amazing sensation in the contraction of the muscle at the end of the rep.