Band One Arm Overhead Biceps Curl

BicepsBandBeginner
Stand with your feet shoulder-width apart. Hold one end of the resistance band in one hand, and step on the other end of the band firmly with the same side foot. Extend your arm overhead, keeping it straight. Keep your elbow close to your head. Bend your elbow, lowering your hand towards your shoulder. Pause briefly and then slowly extend your arm back to starting position. Repeat for desired number of repetitions and then switch arms.

How to perform the Band One Arm Overhead Biceps Curl

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band One Arm Overhead Biceps Curl using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your biceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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