BackLibrary
Appears in642 Workouts*

Band Single-Arm Overhead Bicep Curl

Sculpt your biceps with this unique overhead curl. Target and isolate for maximum arm definition.

The Band Single-Arm Overhead Bicep Curl mainly works the biceps, with help from the shoulders and forearms. You'll need: resistance bands.

Mr. Grey
JustGains_XY
@JustGains_XY

Required Equipment

Resistance Bands
Resistance Bands

Band Single-Arm Overhead Bicep Curl Muscles Worked

Primary

Biceps (biceps brachii)

Secondary

Front Shoulder (anterior deltoid); Inner Forearm (wrist flexors)

Band Single-Arm Overhead Bicep Curl Variations and Alternatives

How to do the Band Single-Arm Overhead Bicep Curl

  1. Start by attaching a resistance band to a sturdy anchor point above your head. Ensure that it is secure.

  2. Stand facing away from the anchor point, feet shoulder-width apart, and grab the band with one hand. Your arm should be fully extended and holding the band above your head, as shown in the images.

  3. Keeping your upper arm stationary, exhale and perform a biceps curl, bending at the elbow and pulling your hand down towards your shoulder. Try to focus the movement solely on your biceps.

  4. Pause briefly at the bottom of the curl, squeezing your biceps.

  5. Inhale as you slowly release the tension and return your arm to a fully extended position.

  6. Complete all repetitions for one arm before switching to the other arm.

  7. Rest for the appropriate period between sets, and then repeat for the desired number of sets.

Ensure that your movements are controlled and avoid using momentum to curl the band. Adjust the resistance of the band as needed to match your strength levels.

---

Band Single-Arm Overhead Bicep Curl FAQs

What muscles does the Band Single-Arm Overhead Bicep Curl work?

The Band Single-Arm Overhead Bicep Curl mainly works the biceps, with help from the shoulders and forearms. The main muscles are the biceps brachii.

What equipment do you need for the Band Single-Arm Overhead Bicep Curl?

Resistance bands.

What workout day should the Band Single-Arm Overhead Bicep Curl go on?

It belongs on pull day in a push/pull/legs routine.

What are some Band Single-Arm Overhead Bicep Curl variations and alternatives?

Similar exercises include the Band Single-Arm Shoulder Press, Band 45-Degree Bicep Curl, Band Single-Arm 45-Degree Bicep Curl and Alternating Band Bicep Curl.

Training calculators

Work out the numbers behind your training before your next session.