Edward R. Laskowski, M.D.: The biceps curl is an exercise you can do with resistance tubing to build strength in your upper arm. Specifically, the biceps curl targets the bicep muscle in the front of the upper arm. When you do the exercise with resistance tubing, you’ll also be working the core muscles of your trunk and abdomen at the same time.
Nicole L. Campbell: To do a biceps curl with resistance tubing, stand on the tubing with the ball of your foot.
The closer you place your foot to the handle, the more resistance you’ll get during the exercise. Grasp the handle with your palm facing up. Then slowly curl the tubing up by bending your elbow. Keep your elbow close to your body. Then slowly return to the starting position. You’ll feel tension in the muscles in the front of your upper arm.
When you’re doing biceps curls, don’t swing your arm or elbow. Be careful to keep your wrist straight and rigid. If you flex your wrist as you bend your elbow, you won’t target the biceps muscle effectively and you may strain the muscles that attach to your elbow.
To make the exercise more challenging, move your foot closer to the tubing handle. Remember, the closer you place your foot to the handle, the more resistance you’ll get during the exercise.
For most people, one set of 12 to 15 repetitions is adequate.
For best results, keep your wrist straight and rigid during the exercise. It’s also important to keep your movements smooth and controlled.