Band Standing Single Arm Biceps Curl

Muscles worked

Setup

1. Stand with feet shoulder-width apart and step on one end of the resistance band with the foot on the same side as the working arm.
2. Grasp the other end of the band with an underhand (supinated) grip, palm facing forward.
3. Stand tall with shoulders pinned back, core engaged, and the working arm fully extended at your side.

How to do it

1. Exhale and curl the band toward your shoulder by flexing the elbow, keeping your upper arm glued to your ribcage.
2. Squeeze your bicep forcefully at the top of the movement for a one-second pause.
3. Inhale and slowly lower the band back to the starting position using a controlled 3-second eccentric tempo.
4. Complete the full set on one arm before switching to the other side.

Form checklist

• Keep the elbow stationary; do not let it swing forward or flare out to the side.
• Maintain a neutral spine and avoid leaning the torso to assist the lift.
• Keep the wrist straight and firm to ensure the tension stays on the bicep.
• Fully extend the arm at the bottom of every rep to maintain a full range of motion.

Pro tips

• Slightly rotate your pinky finger toward your shoulder at the top of the curl to maximize the peak contraction of the biceps brachii.
• Focus on keeping your grip tight; 'crushing' the band handle increases neural drive to the working muscle.

Make it harder

• Choke up on the band (grip lower down) to increase the baseline resistance.
• Add a 3-second isometric hold at the 90-degree midpoint of each repetition.

Frequently asked

What muscles does the band standing single arm biceps curl work?

The band standing single arm biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the band standing single arm biceps curl?

The band standing single arm biceps curl uses resistance band.

Is the band standing single arm biceps curl good for beginners?

Yes. The band standing single arm biceps curl is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Arms Stretch On A SupportBeginner · biceps, deltoids, and pectorals
• Band 45 Degrees Biceps CurlBeginner · biceps
• Band 45 Degrees One Arm Biceps CurlBeginner · biceps