Area Targeted: Biceps

Standing Biceps Curls With Arms Up is a great variation for your Biceps routine. Biceps exercises feel different when your arms are in alternative positions. The arms up position gives an amazing sensation in the contraction of the muscle at the end of the rep. Give this one a try.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at chest height.

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Grip a handle in each hand and stand about 3 to 4 feet away from the door, facing the door. Keep your back straight, head straight, stomach tight and a slight bend in your legs. Position your arms so that they are straight, pointed towards the door anchor with palms up.


Pull the handles and bend your arms until your hands are almost touching your face.


1. Keep your upper arms parallel with the floor throughout the movement.