Standing Biceps Curl With Resistance Bands (Anchor)

Exercise / Biceps


Standing biceps curl is one of the most effective exercises to tone the biceps muscles. This exercise will awaken your entire body, improve your balance, and give you that competitive edge that you’ve been looking for. This is an excellent biceps exercise to burn fat and gain muscle mass, because it works your biceps through a full range of motion and you can do it anywhere.


How to perform the exercise


  • Anchor: Attach the Resistance Toning tube with handles or Resistance band(s) against the door with the door anchor at the bottom.
  • Bands: If you use Toning Resistance Tube with handles : Grip the Tube with the handle with both hands, anchor the tube using your feet, your fingers should be inside the handles, thumb on the outside. If you use resistance Tube: Attach handle to each end of the band.

Body Position:

  • Grip a handle of Toning resistance band or bands in each hand.
  • Stand with your back to the door with your desirable distance about 4-5 feet away from the door.
  • Keeping back straight, head upright, chest up and bend slightly forward from waist and ankle.
  • Start from your arms in straight line, arms close to your body, palms facing forward, thumbs outside.


  • Pull the handles forward and up, contract by bending your arms until hands are at Chest height, while keeping elbows stationary tight to your body.

Exercise Tips

  • Position elbows fixed  your side of your body, do not allow them move forward or back when you perform your exercise/task.

Exercise Benefits

Standing Biceps Curls With Resistance Bands using door Anchor is just like Standing Biceps Curls With Resistance Bands, a classic workout. For sure,  Biceps Curls With Dumbbells are good but it doesn’t match with Line of movement to Line of resistance hence doesn’t make that impactful. Band curls are better! Since bands provide more tension right from the beginning of your reps you will get the right amount of resistance throughout the movement. It is also a classic isolation workout. Advantage of using door anchor allows you to take heavier resistance bands, leaning forward creates extra angle which allows more range of motion and extra stretch to long and short head of biceps muscles.