Biceps · Resistance bands

Band One Arm Overhead Biceps Curl

The band one arm overhead biceps curl is an isolation exercise that targets the biceps brachii from an abducted shoulder position. It emphasizes the peak contraction of the short head and works best near the end of an arm or upper-body session.

Muscles: Biceps
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the band at shoulder height and stand side-on to the anchor, holding the handle in your nearest hand.
Step away until the band is taut and extend your arm out to the side at shoulder height, palm facing up.
Keep your back straight and your core braced.
Inhale. As you exhale, curl the handle toward your head, keeping your upper arm still and parallel to the floor, and briefly squeeze your biceps at the top.
Inhale and slowly extend your arm back to the starting position.
Complete all reps, then switch arms.

Common mistakes

Dropping the elbow below shoulder height shifts the tension away from the biceps and onto the front deltoids.
Leaning the torso toward the anchor point introduces momentum instead of forcing the arm flexors to do the work.
Allowing the band to snap the arm back quickly eliminates the beneficial eccentric phase of the movement.

Tips

Keep your upper arm strictly parallel to the floor and stationary from start to finish.
Pause for a deliberate second at the top of the curl to maximize peak contraction near your ear.
Set your standing distance so the band remains under light tension even when your arm is fully extended.

Sets and reps

Perform 3–4 sets of 12–15 repetitions per arm to build muscular endurance and hypertrophy. Rest 45–60 seconds between sets.

Muscles worked

Band One Arm Overhead Biceps Curl: biceps

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Which part of the biceps does this overhead curl emphasize?

The abducted arm position puts the short (inner) head of the biceps brachii in a line of pull that prioritizes its peak contraction.

Can this exercise replace the high cable curl?

Yes, it closely mimics the mechanics and resistance angle of a high cable curl and serves as an effective home alternative.

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