How to do the Band One Arm Overhead Biceps Curl
Band One Arm Overhead Biceps Curl is a beginner single-joint isolation pulling exercise targeting the Biceps in the Upper Arms region. Performed using band, it falls under the strength category. Secondary muscles engaged include Forearms and Shoulders.
Band One Arm Overhead Biceps Curl demonstration · © GymiaFit
Band One Arm Overhead Biceps Curl at a glance
- Primary muscles
- Biceps
- Secondary muscles
- Forearms, Shoulders
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Band One Arm Overhead Biceps Curl step by step
- 1Stand with your feet shoulder-width apart and place one end of the band under your foot.
- 2Hold the other end of the band with your arm fully extended overhead, palm facing forward.
- 3Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
- 4Pause for a moment at the top, then slowly lower your forearm back to the starting position.
- 5Repeat for the desired number of repetitions, then switch arms.
Band One Arm Overhead Biceps Curl — questions
What muscles does the Band One Arm Overhead Biceps Curl work?
The Band One Arm Overhead Biceps Curl primarily targets the Biceps. It also recruits the Forearms, Shoulders as secondary movers.
What equipment do I need for the Band One Arm Overhead Biceps Curl?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band One Arm Overhead Biceps Curl suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band One Arm Overhead Biceps Curl?
Band Alternating Biceps Curl, Band Concentration Curl, Barbell Lying Preacher Curl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band One Arm Overhead Biceps Curl demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.