The biceps muscle has two main functions. The first is flexing the elbow, in essence, bringing the forearm closer to the upper arm. The other function is forearm rotation, which occurs when you turn your hand from a palms-down position to a palms-up position. The biceps curl with Thera-Band® focuses on working the long head of the biceps. By using Thera-Band® to perform a biceps curl, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. A picture of the biceps muscle is shown below.
Anatomical drawing highlighting the biceps |
Anatomical drawing highlighting the biceps |
Begin by placing the Thera-Band® underneath the chair. Grasp the ends of the Thera-Band® with each hand, palms facing up, and let your arms extend straight down by your sides. Sit up straight in the chair, keeping your abdominals contracted for trunk stability and feet flat on the floor, shoulder width apart. Exhale as you bend the elbows and bring the Thera-Band® towards your shoulders, taking care to keep the elbows tucked into your side. Inhale as you slowly lower the band back to your side, but don’t straighten your arm completely. Keep the tension on the muscle throughout the movement. Repeat this process 8-12 times for 3 sets.
Start position of a bicep curl exercise |
A man seated in a wheelchair is demonstrating the end position for a biceps curl exercise using a theraband |