We’ll be looking at Band-Assisted Curls in this edition of Exercise Spotlight. Hey, wait! Didn’t this ongoing Series used to be called Check Out This Exercise? Yes, but I feel like it’s time for a change – therefore, it will be called Exercise Spotlight moving forward. So if you’re ready, let’s dive right in and find out more about this exercise!
What Are Band-Assisted Curls?
Band-assisted curls are standard barbell (or EZ bar) curls with one end of a resistance band attached to the center of the bar and the other end attached to a support beam. The idea is to offset an inherent shortcoming of the standard barbell curl and create continuous tension on the biceps.
Muscles Worked
Band-assisted curls, like any barbell curl, directly target the biceps brachii. Synergists include the brachialis and brachioradialis. Stabilizers include the anterior deltoid, upper and middle trapezius, levator scapulae, and wrist flexors. (1)
What Is The Point Of Band-Assisted Curls?
When you do a standard barbell or EZ curl, the tension drops off in the upper third of the movement. As noted, this is an inherent problem with standard curls. Using a resistance band is one way to maintain tension throughout the movement.
How Do I Do Band-Assisted Curls?
As noted, you’re attaching a resistance band to the center of your bar. Attach the other end securely to a power rack or bench. You’ll want to attach it about 5-6” off the ground. Then simply step back far enough so the band provides tension throughout the movement, and curl!
Add Them To Your Routine
I suggest performing this routine as part of a Legs/Push/Pull split. Do this routine after you train your back, and then go into your forearm routine after performing these exercises.
Band-Assisted EZ Curls – 3 sets x 8-10 reps
You can use a regular EZ bar or a straight bar. Make sure your resistance band is securely attached to the bar and your stationary support.
Alternating Dumbbell Curls – 2 sets – 10-12 reps
Make sure you’re using supination on this exercise.
Hammer Curls – 3 sets x 12, 10, 8 reps
A great way to move into forearms.
Performance Tips
By now, anyone reading my articles knows what I will say here. You should never rush through your reps. Also, use enough weight. Don’t be one of these lifters that just knocks out 10-12 easy reps. You need to work hard, to do that you should fail within the target rep range. In addition, I advocate taking 2 seconds on the concentric phase, 4 seconds on the eccentric phase, and pausing for a 3 count in the fully stretched position. You can also pause near the top of the movement, at the point of maximum tension. Finally, feel free to add intensity techniques, such as rest-pause.
Supplement Suggestions
Good pre-workout nutrition always starts with a great protein powder, a key foundational supplement. I suggest Hi-Tech Precision Protein. First off, it tastes delicious but what really sets it apart from other protein powders is it optimizes protein synthesis by speeding up the release of leucine. Of course, that’s a key trigger of muscle growth.In other words, leucine gets to work faster than it does in other protein powders. For me, that makes Precision Protein my number one protein powder.
From there, I advocate a good pre-workout such as Gorilla Mind Gorilla Mode, one of the best pre-workouts currently on the market. Are you on a budget? A great low cost option is Alpha Supps USA Pre. It’s one of the new basic pre-workouts that is designed to be effective while priced to compete in the current economy. Finally, don’t forget your post-workout shake. You can go with fruit and/or yogurt mixed with your protein powder, however, I suggest EFX Sports Karbolyn. This is a great product that you can also mix with your pre-workout. Stop by illpumpyouup.com and stock up on the products listed here. While you’re shopping, stock up all your supplement needs!
A Look At Nutrition
Again, you know what I’m going to suggest here. I advocate consuming roughly 50% of your daily carbohydrates, and all of your simple carbs, in the hours surrounding your workout. I also suggest consuming at least 1 gram of protein per pound of bodyweight per day. Logically speaking it makes sense to divide this amount up into several meals throughout the day. Are you following this advice?
Summary
Band-assisted curls are a great addition to your biceps routine. After all, solving the major shortcoming of regular barbell curls amplifies the benefits of the exercise. Follow the training, supplement, and nutritional tips in this article and give them a try. If you’re after huge arms, you’ll be glad you did!
References:
- https://exrx.net/WeightExercises/Biceps/BBCurl\