Banded Curls: Your White Label Exercise Explainer of the Week

I LOVE bicep exercises 💪  And I especially love when I feel the muscle activation and that oh so beautiful burn!  So for today’s White label Exercise Explainer – I wanted to share my secret move to fire up & activate the biceps – the BANDED CURL!

Banded Hammer Curls with the loop band around your wrists? Now, that’s a game-changer! 

This variation not only targets those biceps and forearms but also works wonders for activation, priming your muscles for an epic workout ahead. 💥

Let’s talk about the benefits first because, trust me, there are plenty! Banded curls are a fantastic way to target those biceps while also engaging the stabilizing muscles throughout the arms and shoulders. 

By adding resistance with the band, you’re not only challenging the muscles throughout the entire range of motion (both the concentric AND eccentric) but also enhancing muscle activation

Since we’re using a band and not heavy weights – this move is much safer & friendlier on the joints.

Plus, using bands adds an element of versatility, making it a perfect on-the-go exercise that can be done practically anywhere!  Excuses be gone!

Check out the video to see the explainer in action …

✅ Coaching Cues:

Now, let’s get into the nitty-gritty of coaching cues to ensure your clients get the most out of each rep ..

Set Up Correctly: Begin by standing with feet shoulder-width apart (can kickstand for extra stability if preferred) and loop the band around both wrists. Roll the shoulders back & down, maintain a neutral spine and engage the core for stability.

Grip Position: Palms should be facing inwards (neutral grip). Keep the elbows tucked in close to the body throughout the movement.

Curling Action: Initiate the movement by flexing at the elbows, bringing the hands towards the shoulders while keeping the wrists straight. Squeeze the biceps at the top of the movement for maximum contraction.

Controlled Descent: Slowly lower the hands back to the starting position, resisting the urge to let the band snap back. This eccentric phase is just as crucial for muscle growth and strength development.

High Reps:  Since we’re not using weights here, I actually like going to HIGH reps with my banded curls.  20, 30, even 50 reps!!  It’s a burn – but it’s so so good!!

❌ Common Errors:

Now, let’s address some common errors that coaches should watch out for:

Swinging: Avoid using momentum to swing the arms up. Focus on controlled movements to ensure proper muscle engagement.  Both on the way up AND down.

Wrist Flexion: Keep the wrists straight throughout the exercise to prevent unnecessary strain and injury.

Elbow Flaring: Keep the elbows close to the body to target the biceps effectively. Flaring them out can shift the focus away from the targeted muscles.  Keep those elbows locked to your side, right under the shoulders the whole time.

Remember, proper form is key to reaping the full benefits of this exercise while minimizing the risk of injury.

🎉 Rebrand and Reshare this content …

Swipe this content and make it your own for your coaching business …

Click the links below to access the editable files – drop in your own logo – make any extra branding edits you’d like – then share away!  This is a FREE resource – so go ahead and use it 🙂

🔗 Edit the Banded Curl image >

🔗 Edit the Banded Curl HORIZONTAL video >

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Even more White Label Content …

And if you’re craving more customizable content like this, have a look through for full workout programs, fitness challenges, and so much more white label content just waiting for you to add your branding and share! Take your coaching game to new heights. Let’s crush those fitness goals together! 💥💼

Got questions or need some extra guidance? Reach out anytime—I’m here to help you shine like the rockstar coach you were born to be! 🚀✨

Xoxo ~ Ro ~ Your Online Fitness Specialist

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