The standing band curl is a really easy and good exercise you can do with a stretchy band that's either a loop or not looped. When you hold your hands with the palms facing forward
The wide-grip band curl is just like before, but this time, your forearms are moved to the side. When you point your forearms outward while curling, it focuses more on the short (inner) part of your biceps.
Instead of how you did it before, holding your hands closer together while doing this exercise helps you work on the outer part of your bicep muscle, called the long head.
The band drag curl makes your elbows go backward, which makes a certain muscle in your arm work more. I like doing this exercise with a band tied to a stick or PVC pipe, but you can also do it just with the band.
Hammer curls are when you hold your wrists straight (with palms facing each other). When you do banded hammer curls, this hand position focuses on working specific muscles like the long bicep head, the brachialis
Reverse-grip curls are a type of arm exercise. Instead of holding your hands with palms facing up, you turn them down. This helps work your forearm muscles more and also works your biceps.
Band crucifix curls are a great way to work out your biceps using just one arm. To do them, lift your arm out to the side until your elbow is just below your shoulder.
Chin-ups are a type of exercise that works your back muscles really well. But since you hold onto the bar with your hands, they also make your biceps stronger. So, you're giving both your back and your biceps a good workout when you do chin-ups.