Anchor the band to a low point near the floor, or stand on the band. Grab the handle on one end with one hand, your opposite (non-working) hand used for stabilization. Start with your working arm down by your side with the band tight. Curl the handle up and in front of your body. Squeeze the biceps at the top, then slowly lower to the start position. Repeat for reps with that arm, then switch arms.
START- Hold a stirrup handle attached to a low pulley machine with either hand using an underhand grip.
MOVE- Slowly curl the handle up so as to try and touch your hand to your opposite shoulder. Slowly return to the start position and repeat with the opposite arm.
Stand upright with one arm down by your side, palm facing forward, and the opposite hand applying pressure on the wrist. Applying tension with the off arm, curl the working arm up and across your body so that at the top of the rep your working arm is right up against your midsection and lower chest. As you do the exercise, increase or decrease manual resistance to make the rep challenging with a 2-3-second rep speed on the way up. Squeeze the biceps hard at the top, then reverse the motion to return to the start position, still applying manual resistance from the off arm and lowering slowly on the negative. Repeat for reps, then switch sides.