Exercise guide
Band 45 Degrees One Arm Biceps Curl
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This unilateral exercise targets the long head of the biceps by placing the arm in a stretched position behind the torso. The resistance band provides constant tension, specifically challenging the muscle at the peak of the contraction.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at waist height.
- Stand facing away from the anchor point, gripping the handle with one hand.
- Step forward until your arm is extended behind your torso at a 45-degree angle with noticeable tension in the band.
- Adopt a staggered stance with the foot opposite your working arm forward for maximum stability.
How to do it
- Exhale and curl the hand toward your shoulder while keeping your elbow pinned in its starting position behind your midline.
- Squeeze the bicep forcefully at the top of the movement for a one-second pause.
- Inhale and slowly return the hand to the starting position, resisting the pull of the band.
- Maintain a controlled 2-0-2-1 tempo (2 seconds down, 0 pause, 2 seconds up, 1 second squeeze).
Form checklist
- Keep the upper arm stationary; do not let the elbow swing forward during the curl.
- Maintain an upright torso and avoid leaning forward to compensate for the resistance.
- Keep your wrist neutral or slightly flexed to ensure the bicep does the work.
- Ensure the shoulder of the working arm remains pinned back and down.
Pro tips
- Focus on the deep stretch at the bottom of the rep to maximize recruitment of the bicep's long head.
- Slightly rotate your pinky finger toward your shoulder at the top of the curl to enhance the peak contraction.
Make it harder
- Step further away from the power rack to increase the baseline resistance of the band.
- Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.
Frequently asked
- What muscles does the band 45 degrees one arm biceps curl work?
- The band 45 degrees one arm biceps curl primarily targets the biceps, and also works the forearms as secondary muscles.
- What equipment do you need for the band 45 degrees one arm biceps curl?
- The band 45 degrees one arm biceps curl uses resistance band.
- Is the band 45 degrees one arm biceps curl good for beginners?
- Yes. The band 45 degrees one arm biceps curl is a beginner-friendly movement and a strong foundation to build on.