Band Single-Arm 45-Degree Bicep Curl
Build bigger biceps with this single-arm curl. A simple exercise to isolate and strengthen your arms to get the most out of your pumps!
The Band Single-Arm 45-Degree Bicep Curl mainly works the biceps, with help from the forearms. You'll need: resistance bands.
Required Equipment
Band Single-Arm 45-Degree Bicep Curl Muscles Worked
Primary
Biceps (biceps brachii)
Secondary
Inner Forearm (wrist flexors)
Band Single-Arm 45-Degree Bicep Curl Variations and Alternatives
How to do the Band Single-Arm 45-Degree Bicep Curl
Attach a resistance band to a low anchor point. Stand facing away from the anchor point with feet hip-width apart.
Grasp the end of the band with one hand and step forward to create tension on the band. Your arm should be extended behind you, forming a 45-degree angle with your body.
With your palm facing up, keep your upper arm stationary and exhale as you curl your hand toward your shoulder, contracting the biceps.
Squeeze the biceps hard at the top of the movement, then slowly lower your hand back to the starting position while inhaling.
Perform the recommended number of repetitions, then switch arms and repeat the exercise.
Make sure to keep your elbow close to your body, and avoid using your back or shoulders to lift the band. The focus should be on isolating the biceps muscle through the entire range of motion.
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Band Single-Arm 45-Degree Bicep Curl FAQs
What muscles does the Band Single-Arm 45-Degree Bicep Curl work?
The Band Single-Arm 45-Degree Bicep Curl mainly works the biceps, with help from the forearms. The main muscles are the biceps brachii.
What equipment do you need for the Band Single-Arm 45-Degree Bicep Curl?
Resistance bands.
What workout day should the Band Single-Arm 45-Degree Bicep Curl go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Single-Arm 45-Degree Bicep Curl variations and alternatives?
Similar exercises include the Band 45-Degree Bicep Curl, Alternating Band Bicep Curl, Band Curl and Band Close-Grip Bicep Curl.
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