Step on a band, grab the handles, chase a constant-tension pump.
The band gets harder near the top, so squeeze and don't rush the lockout.
Standing on a band and curling the handles gives the biceps something dumbbells cannot, tension that keeps climbing all the way into the squeeze at the top. Elbows pinned to your sides, the biceps do all the lifting, and the band punishes any rushed lockout or dropped negative by simply snapping back. It is pump work you can do anywhere, and the accommodating resistance makes strict tempo and hard top squeezes the entire game.
For building arms with what is in front of you, yes. Dumbbells load the middle of the curl hardest, bands load the top hardest, so pair band curls with a deliberate squeeze and slow negatives and the biceps get a stimulus they respect.
Widen your stance on the band or grip further down toward your feet, both pre-stretch the band and raise tension everywhere in the range. Slowing the lowering phase to 3 seconds also adds work at zero cost.
Band tension grows with stretch, and the band is at its longest right as you finish the curl. That is a feature, the hardest resistance lands where your biceps are fully shortened, so squeeze there instead of rushing through it.
