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Resistance Band Single-Arm Bayesian Curl
A single-arm resistance band curl with the arm extended behind the body targets the biceps long head for hypertrophy, emphasizing deep stretch and constant tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Accessory Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapBiceps
10/10Long Head, Brachialis
Forearms
4/10Flexors
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Attach a resistance band to a low anchor point. Face away, grasp the band with one hand in supinated grip, and step forward until your arm extends behind your torso with tension.
- Brace your core and keep your upper arm stable behind your body.
- Bend at the elbow to curl the band toward your shoulder.
- Squeeze your biceps at the top of the movement.
- Slowly extend your arm back to the starting position, feeling the stretch.
- Maintain control throughout the range.
- Switch arms after completing reps.
Coaching Tips
Form Cues
- Keep elbow back
- Squeeze at top
- Control the stretch
- Brace core tight
- No body swing
Breathing
Inhale as you lower the band, exhale as you curl up while bracing your core.
Tempo
3-1-1
Range of Motion
Extend arm fully behind torso to full elbow flexion with forearm near shoulder, keeping upper arm fixed.
Safety
Safety Notes
- Start with light band
- Secure anchor firmly
- Stop if shoulder or elbow pain occurs
- Avoid momentum
Spotting
Not required; bands provide variable resistance without need for spotter.
Common Mistakes
- Swinging the torso
- Releasing tension at bottom
- Incomplete stretch
- Elbow flaring forward
When to Avoid
- Shoulder impingement
- Elbow tendonitis
Flexibility Needed
- Shoulder extension behind body
- Wrist supination
Build Up First
- Master basic bicep curl form
- Core stability for unilateral work
Also known as
Band Bayesian Bicep Curl, Single-Arm Band Bayesian Curl, Resistance Band Bayesian Curl
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