Strength · Resistance band · Beginner · ~2 min

Band biceps curl

Elbow-flexor strength; supports the elbow and forearm under repeated racket use.

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Starting position

Stand on the band, arms straight down, palms forward.

How to do it

1. Curl hands toward the shoulders with elbows at the sides.
2. Pause at the top.
3. Lower slowly.

Technique cues

• Elbows still
• No swinging

Common mistakes

• Swinging the body
• Elbows drifting forward

Easier

Lighter band.

Harder

Slower lowering (3–4 s).

Safety

• Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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