Videos
Instructions
- Anchor the resistance band under one foot.
- Grab the band with one hand, arm fully extended down, palm facing forward.
- Curl the hand toward your shoulder by flexing the elbow.
- Pause briefly at the top, ensuring a full contraction.
- Lower slowly back to the starting position and repeat.
Technical Tips
- Keep your elbow close to your torso throughout the movement.
- Avoid using momentum; control both the lifting and lowering phases.
- Maintain a neutral spine and avoid leaning back.
- Ensure the band has tension at the starting position.
Breathing Tips
- Exhale while curling the band upward.
- Inhale while lowering the band back down.
Medical restrictions
- Avoid if you have elbow tendonitis or acute elbow pain.
- Not recommended during shoulder impingement without medical clearance.
- Use caution if recovering from biceps tendon rupture.
The Band Single Arm Biceps Curl is a highly accessible and effective exercise that targets the biceps using elastic resistance. Designed for unilateral training, it helps improve muscle symmetry and isolate arm strength imbalances. This exercise is ideal for home workouts, travel routines, or rehabilitation settings where equipment may be limited. By performing curls with one arm at a time, it allows for focused engagement of the biceps while minimizing compensation from the stronger side. The resistance band provides continuous tension throughout the movement, enhancing muscular activation. Whether you're new to strength training or looking to refine arm aesthetics, the Band Single Arm Biceps Curl offers a low-impact yet effective way to build arm strength and endurance.
How do I do a single arm biceps curl with a resistance band?
To perform a single arm biceps curl with a resistance band, anchor the band under your foot, hold the handle with your palm facing up, and curl the hand toward your shoulder while keeping your elbow close to your body.
Is the band single arm biceps curl good for muscle imbalances?
Yes, the band single arm biceps curl is excellent for correcting muscle imbalances, as it isolates each arm and allows you to train both sides equally.
Can beginners do the band single arm biceps curl?
Absolutely. This exercise is beginner-friendly and can be adjusted in resistance by using lighter or heavier bands to match your strength level.
What muscles does the band single arm biceps curl target?
The exercise primarily targets the biceps and also engages the brachialis and forearm muscles for support and control.
How many reps should I do for single arm band curls?
For general strength and muscle toning, 10 to 15 reps per arm for 2 to 3 sets is a solid starting point, adjusting based on your goals and resistance level.