Biceps Forehead Curls with Band

Biceps Band Face Curls

Biceps Band Face Curls are a variation of traditional bicep curls that involve using a resistance band. This exercise primarily targets the biceps and can help improve overall arm strength. Here are step-by-step instructions on how to perform Biceps Band Face Curls:

Video Instructions on How to Do Biceps Band Face Curls

Equipment Needed:

  1. Resistance band
  2. Door anchor (optional, if using a door for resistance band attachment)


  1. Set Up:
    • Attach the resistance band to a secure anchor point, such as a door handle or a fixed point at chest height.
    • If using a door anchor, make sure it is securely fastened at the desired height.
    • Stand facing the anchor point with your feet shoulder-width apart.
  2. Grab the Band:
    • Hold the resistance band with an underhand grip (palms facing up) using both hands. Your hands should be about shoulder-width apart.
  3. Starting Position:
    • Stand tall, engage your core, and keep your shoulders back.
    • Step away from the anchor point to create tension in the resistance band.
  4. Curling Motion:
    • Begin the movement by flexing at the elbows, lifting your hands toward your face. Keep your upper arms stationary.
    • Focus on squeezing your biceps at the top of the movement to fully engage the muscles.
  5. Face the Resistance:
    • As you curl the band towards your face, be mindful of your form. Your elbows should point forward, and your wrists should remain in a neutral position.
  6. Controlled Descent:
    • Slowly lower your hands back to the starting position, resisting the pull of the band. Maintain control throughout the descent to maximize muscle engagement.
  7. Repeat:
    • Perform the desired number of repetitions. Start with a manageable resistance and increase it gradually as you become stronger.
  8. Breathing:
    • Inhale as you lower your hands, and exhale as you curl the band towards your face.
  9. Safety Tips:
    • Ensure the resistance band is securely anchored before starting the exercise.
    • Maintain proper posture throughout the movement to avoid strain on your back and shoulders.
    • Choose a resistance level that challenges you without compromising your form.
  10. Sets and Repetitions:
  • Aim for 3-4 sets of 10-15 repetitions, depending on your fitness level and goals.

Always consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions or concerns. Adjust the resistance band tension based on your fitness level and gradually progress as you build strength.