Band training tends to shortchange the stretch position of most of the exercises you're using bands for...this setup fixes that.
It's not the fault of the bands...that's just how bands work. You naturally get less tension when they have less stretch and more tension when they have more stretch, which tends to make them most effective for contraction-focused exercises.
This setup fixes that by hanging free weight from the bands so you actually GET tension even when the bands aren't super stretched.
This makes it a perfect setup for curls...you get strong tension on the stretch AND really strong tension on the contraction, with no break in tension anywhere.
It looks weird but it flat-out WORKS.
How to Set Up This Exercise
To this one, you'll need either a single band and single kettlebell or a pair of bands and a pair of kettlebells (same weight).
I'm using blue bands and a pair of 53 lb kettlebells.
You'll also notice the silver handles on the ends of the bands. These are AWESOME for any sort of band work so you can grip on a solid handle instead of directly on the band. These are called Vector Grips (use code FITPOWER20 to get 20% off). You can also read my full review of Vector Grips here (I highly recommend them if you do a fair bit of band training).
First you'll, need to loop the ends of the bands onto something solid. I'm using a bar set on the rails in the power rack. The bar is at about lower chest/upper abdomen height. I found that to be the perfect height for my weights and bands, allowing the kettlebells to stay off the floor the entire time.
If you have a Smith machine, you can loop the band ends around the fat part of the bar where the plates go. If you're in a busy gym and don't want to take up a rack for this, just find some other open machine that has handles that are about the right height and use those.
Set the kettlebells on the floor a little in front of the bar then pull the other ends of the bands through the kettlebell handles. This is also where the Vector Grips come in handy...you can use them to keep the ends in place.
Now the fun begins...
Grip the handles (or band ends) while facing away from the bar. Take a few steps forward until the kettlebells come up off the floor with your arms back in a fully extended position.
Because the kettlebells are hanging, you're already getting tension in the biceps where with just bands, you'd hardly be getting any.
Now curl up.
Because the kettlebells are hanging, you're getting better directional resistance from the bands.
Come all the way up to the top. You'll get a strong contraction here as well.
Hold that contraction for a few seconds then lower under control.
The kettlebells hanging like this will introduce a bit of instability, which can increase muscle activation, but it's not the focus of the exercise. The reason for the hanging kettlebells is to get more consistent tension on the biceps.
Do as many reps as you can with good form.
Now, to REALLY hit the peak contraction, you can either go directly into the next part or rest a bit (or do these separately).
Face the bar and do curls.
This puts very little tension on the stretch position, but it puts MASSIVE tension on the contraction, because you're getting a direct line of pull from the bands when facing in like this.
If you're looking to spice up your bicep training, definitely give this one a try.
I was actually very impressed with how good this setup felt and how strongly it hit my biceps.
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Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
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