Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a distance where cables are taut at rest with arms extended.

2

Grip both cable handles with an underhand (supinated) grip at hip level. Keep elbows pinned to sides of torso and shoulders back and down.

3

Slowly lower the handles by extending the elbows, allowing the cables to pull your arms down toward hip extension. Maintain a 2-3 second eccentric phase while resisting cable tension.

4

Curl both handles upward by flexing the elbows, driving hands toward shoulders. Squeeze biceps at the top of the movement, then return to starting position in a controlled manner.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTBand

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Band 45 degrees Biceps Curl is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Band allows for a smooth, natural resistance curve.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Band to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

If you feel this primarily in your joints rather than the Biceps Brachii, instantly lower the weight and readjust your Band setup.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Band.

Exercise Variations

Dumbbell Band 45 degrees Biceps Curl
Cable Band 45 degrees Biceps Curl
Banded Band 45 degrees Biceps Curl

Beginner Tips

If you are new to the Band 45 degrees Biceps Curl , focus on mastering the movement pattern with zero weight before adding Band.

Band 45 degrees Biceps Curl