Excellent biceps exercise for beginners and back injured people. Most of the times, beginners assist their biceps on standing curls, swinging, arching their back, etc. Bad news, it´s ineffective and depending on the weight, even dangerous. If we suffer a back injury, sometimes we can´t hold too much weight or any weight at all. This is not a reason for skipping our arm workout.

Anchor your resistance band at the bottom of the door and lay back on your back with your knees bent. Move far enough away from the door so that the band is beginning to stretch.

Exhale and slowly bend your elbows bringing the hands toward your shoulders. Do not allow your back to arch or your elbows to move forward.

Inhale. Straighten your elbows and lower the hands back to your start position.

Repeat.