Lying Curl (Resistance Band)
How to do it
Anchor a resistance band low in front of a bench and lie face-down holding one end in each hand with both arms extended. Keep the upper arms still as you curl both hands toward the shoulders, squeeze the biceps, then lower slowly to full extension without letting the band snap forward.
Setup
Anchor the band securely low in front and lie face-down on a stable bench far enough away for starting tension. Hold one end in each hand with equal tension, palms up, wrists straight, shoulders down, and upper arms fixed.
Where you should feel it
Through both biceps with band tension increasing as the hands approach the shoulders, while the forearms maintain the grips. Keep the chest supported and elbows from drifting backward.
When to use it
Use for portable supported biceps work and higher-repetition arm volume. Smooth sets of 12-20 reps suit the rising band resistance.