The use of elastic resistance bands in combination with conventional machines is one of the most advanced training methods: accommodated resistance.
A recent study investigated whether attaching an elastic band to a cable machine can produce additional strength gains in bicep curls (1-RM) compared to machine training alone.
The results provide exciting insights for training, device integration, and progression strategies.
Below you will learn: how the study was structured, what insights were gained, how useful the approach is in practice – and how you can implement it with Atletica equipment.
Study: Background & Design
Research question & motivation
The idea behind accommodated resistance: Bands generate increasing tension the more they are stretched. In combination with constant resistance (as with a machine), this variable load can create a more even stimulus across the range of motion. The study aimed to test whether this leads to greater strength gains in bicep curls.
(Based on abstract & study data from ResearchGate )
Participants & Group
- 66 participants (30 women, 36 men), healthy, aged approximately 18–29 years, with little to moderate training experience.
- Randomized assignment to three groups:
- CONT (Control group): classic machine training without a belt
- EB30: Machine + elastic band with 30 lb (approximately 13.6 kg)
- EB55: Machine + elastic band with 55 lb (approximately 24.9 kg)
Intervention & Procedure
- Training duration: 4 weeks, 3 sessions per week (12 sessions in total)
- In each unit, bicep curls were performed on the machine cable system , 4 sets each until failure.
- Tempo: 2 seconds eccentric, 1 second concentric (2/0/1/0)
- Progression: The weight was increased by 10 lb each week (for all groups).
- Measurement points: before and after the 4-week program, by testing the 1RM bicep curl on the machine
Results & Main Findings
1. Strength gains (1-RM bicep curl)
- All groups showed significant increases in 1RM after the four weeks.
- EB30 group: average increase of ~9.1 ± 2.3 kg compared to the initial value.
- EB55 group: average increase of ~11.6 ± 3.2 kg – significantly larger than in the control group and superior to EB30.
- Control group (CONT): Increase of ~6.4 ± 2.0 kg.
→ The groups using a combination of resistance bands showed higher percentage increases in strength compared to pure machine training.
2. Superiority of the more heavily stressed band group
- The EB55 group achieved approximately 10% greater strength gains compared to the EB30 group.
- This suggests that a stronger band creates a greater additional load without dominating the movement.
3. Consistency & Tolerability
- All participants completed all training sessions without any significant injuries or drop-outs.
- This speaks in favor of the feasibility and safety of this method for combined resistance systems.
Mechanisms & scientific interpretation
Accommodated resistance & the “ sticking point ” “ -Problem
A typical obstacle in many strength exercises is the sticking point – the point of movement where the lifting movement becomes particularly difficult.
Elastic bands create progressive resistance, especially towards the end of the movement, thus maintaining the stimulus into this critical phase. This can help overcome strength deficits at the sticking point .
Variable load vs. constant load
The combination of band and machine offers advantages: At the beginning of the movement, the resistance is lower (because the band is not yet stretched), but it increases towards the end (band stretching). This creates an intense stimulus across the entire range of motion (" ascending resistance "). “ ) – which, according to theory, keeps muscle tension more even and better utilizes strength potential.
Neuromuscular Adaptation & Hypertrophy
Since the set was performed until " muscle failure ", the higher load at the end of the ROM creates a stronger growth stimulus.
Furthermore, varying the speed of loading and the resistance can promote the recruitment of different muscle fibers.
Practical recommendations: How you can apply the method
1. Equipment & Setup
- Use a cable or selectorized machine that allows for the attachment of elastic bands.
- Elastic bands with carabiners or eyelets, preferably in different resistance levels (e.g. 30 lb / 55 lb).
- Combine machine + belt – ideally so that the belt is stretched parallel to the machine (riveted at the top and bottom).
2. Sample training plan for 4 weeks
- Weeks 1–2: Machine + moderate belt (e.g. EB30)
- Weeks 3-4: Machine + stronger belt (e.g. EB50-EB55)
- 3 sessions/week, 4 sets each to muscle failure, progressive weight + band increase
3. Tips for clean execution
- Movement speed: 2 s eccentric, 1 s concentric (standard as in study)
- No pauses between the eccentric and concentric phases
- Each repetition, if necessary, up to the last complete execution.
- A good warm-up beforehand (e.g., light band training, mobility exercises)
4. Variations & Extensions
- Use the same technique for other muscle groups: triceps pushdowns, leg presses with a band, rowing with an additional band.
- Combine with free weights or dumbbells in other workouts.
- Use multiple tapes in series (tape + tape) for heavier requirements.
Limits & critical considerations
- The study primarily concerns biceps training – its applicability to complex multi-joint exercises (e.g., squats, bench presses) has not yet been proven.
- The exposure period was only 4 weeks – long-term effects (12–16 weeks) are less well studied.
- Participants were not highly trained – the effect may be less pronounced in advanced athletes.
- The method requires compatible equipment and tape attachment – not every machine offers this.
Conclusion & Summary
The study shows that combining an elastic resistance band with a Selector machine (accommodated resistance) results in significantly higher strength gains in the biceps curl (1 RM) than with machine training alone.
Stronger bands in particular increase the effect further (approx. +10%).
This training method uses variable load, optimizes tension across the range of motion, and can be specifically integrated into your training.
Atletica Recommendations & Equipment
If you want to put this method into practice, high-quality equipment is crucial:
- Elastic resistance bands in various resistance levels – robust and securely attachable.
- Selectorized resistance machines or cable machines that enable tape fastenings
- Carabiners/band clips to fit your machine holes
- Atletica combination kits that include straps and machine mounting units
With Atletica components, you can specifically utilize the advantages of classic training and accommodated resistance – for faster strength gains, better control and more training variety.
Start your band + machine training today at atletica.de – and take your biceps to the next level.
