Resistance Band Drag Curl

1. Setup:

   • Stand upright with your feet shoulder-width apart.

   • Place the middle of the resistance band under your feet. Ensure the band is securely positioned to avoid slipping.

2. Grip:

   • Grasp the ends of the resistance band with both hands, palms facing up. Your palms should be positioned at hip height.

3. Starting Position:

   • Elbows should be close to your body and slightly bent.

   • Engage your core and keep your back straight.

4. Movement:

   • Initiate the curl by pulling the band upward while keeping your elbows stationary.

   • Drag your hands along the sides of your body as you raise the band towards your shoulders.

   • Focus on contracting your biceps during this movement.

5. Peak Contraction:

   • When your hands reach shoulder level, pause for a moment to maximize the contraction in your biceps.

6. Lowering Phase:

   • Slowly lower your hands back to the starting position, ensuring you maintain control of the band.

   • Avoid letting the band snap back quickly; this keeps tension on the muscles.

7. Repetitions:

   • Perform 10-15 repetitions for 2-3 sets, taking a short break between sets.

Tips

• Keep your movements smooth and controlled.

• Adjust the resistance of the band if needed by shortening the length under your feet for more resistance, or lengthening it for less.

• Maintain good posture by keeping your shoulders back and down while exercising.