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.