1. Loop the Band under one foot (single anchor point)
2. Grab the opposite end with one hand
3. Curl

1. Stand on the Band with both feet (dual anchor points)
2. Grab the opposite ends in each hand
3. Curl with both arms in unison

Adjust your grip to activate different areas of your bicep muscle with these 3 variations.

1. Supinated Grip (Underhand)
2. Neutral Grip (Hammer Curl)
3. Pronated Grip (Overhand)

1. Stand on the Band with both feet (dual anchor points)
2. Loop each end over the opposite sleeves on the curl bar
3. Carefully adjust your grip and feet positioning
4. Curl

Note: This exercise puts a high amount of tension on the Band, be extremely cautious to not let the Band slip out from under your feet.

1. Hitch Band to the center of the curl bar
2. Stand on single end of Band with both feet
3. Curl

1. Stand on the Band with both feet (dual anchor points)
2. Loop each end over the opposite ends of your wooden dowel or makeshift bar
3. Carefully adjust your grip and feet positioning
4. Curl

Note: This exercise puts a high amount of tension on the Band, be extremely cautious to not let the Band slip out from under your feet.

1. Hitch Band to a low anchor point like a crossmember of a Squat Rack
2. Grab the opposite end in one hand
3. Curl

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