1
Stand upright with feet shoulder-width apart, holding a resistance band under both feet with handles in each hand. Arms hang naturally at sides with a slight bend in elbows. Maintain neutral spine and engaged core throughout the exercise.
2
Grip the band handles with palms facing forward in a supinated position. Ensure the band is taut with appropriate tension based on resistance level. Position feet firmly on the ground to anchor the band securely.
3
Slowly lower the handles by extending the elbows, allowing the biceps to lengthen under tension. Control the eccentric movement over 2-3 seconds, maintaining stable shoulders and preventing elbows from flaring outward. Stop just short of full elbow extension.
4
Curl the handles upward by flexing the elbows, driving movement through the biceps. Bring hands toward shoulders in a controlled manner, squeezing biceps at the top of the movement. Return to starting position with arms extended but not locked, maintaining constant tension on the band.