Band Standing Single Arm Biceps Curl

Instructions

1
Stand upright with feet shoulder-width apart, resistance band anchored under both feet. Hold band handles with arms extended downward at sides, palms facing forward, shoulders relaxed and retracted slightly.
2
Grip the resistance band handles firmly with both hands using a supinated grip (palms facing upward). Maintain neutral spine with core engaged and chest up throughout the movement.
3
Slowly lower your arms by extending the elbows while maintaining control of the band tension. Keep upper arms stationary and avoid letting shoulders shrug forward. Lower until arms are nearly fully extended with slight bend remaining in elbows.
4
Flex both biceps by curling the handles upward in a controlled manner. Drive the movement by contracting the biceps, bringing hands toward shoulders. Squeeze biceps at the top position briefly, then return to start position under tension.
PRIMARY MUSCLESBiceps Brachii
SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid
EQUIPMENTBand
DIFFICULTYBeginner

Overview

Focusing on the Band Standing Single Arm Biceps Curl allows you to target the Biceps Brachii with precision. As a foundational Strength exercise, the integration of Band provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Band.

Exercise Variations

  • Dumbbell Band Standing Single Arm Biceps Curl
  • Cable Band Standing Single Arm Biceps Curl
  • Banded Band Standing Single Arm Biceps Curl

Beginner Tips

If you are new to the Band Standing Single Arm Biceps Curl , focus on mastering the movement pattern with zero weight before adding Band.

Frequently Asked Questions