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Resistance Band Single-Arm Bicep Curl
A single-arm isolation exercise using a resistance band that targets the biceps for hypertrophy and strength, helping correct imbalances; suitable for home or travel workouts.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Biceps
Secondary Muscles
Forearms
Popularity Score
7
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, Short Head, Brachialis
Forearms
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, place the middle of the resistance band under one foot, and grasp the end with an underhand grip in one hand, arm extended.
- Keep your elbow close to your side and upper arm stationary.
- Curl your hand toward your shoulder by flexing your elbow.
- Squeeze your bicep at the top.
- Slowly lower your hand back to the starting position.
- Switch arms after completing reps on one side.
Coaching Tips
Form Cues
- Elbow pinned to side
- Squeeze at top
- Control the descent
- Wrist straight
- No swinging
Breathing
Inhale as you lower the band, exhale as you curl upward while bracing your core.
Tempo
3-0-1
Range of Motion
Fully extend your arm at the bottom until straight, curl until your forearm touches your bicep at the top.
Safety
Safety Notes
- Inspect band for damage before use
- Choose appropriate resistance to maintain form
- Avoid if acute elbow pain present
- Engage core to protect lower back
Spotting
Not required; self-spot with lighter band if needed.
Common Mistakes
- Swinging body for momentum
- Allowing elbow to drift forward
- Bending wrists
- Partial range of motion
When to Avoid
- Elbow tendonitis
- Recent shoulder injury
Flexibility Needed
- Full elbow extension
- Shoulder flexion to 90 degrees
Build Up First
- Basic understanding of bicep curl form
Also known as
Single-Arm Band Bicep Curl, Resistance Band One-Arm Curl, Band Single Bicep Curl
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