Exercise guide
Band One Arm Overhead Biceps Curl
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets the long head of the biceps by placing the arm in an abducted, overhead position, which emphasizes the bicep peak and provides constant tension through the resistance band.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at or slightly above shoulder height.
- Stand sideways to the anchor point with a shoulder-width stance and a neutral spine.
- Grasp the band handle with the arm closest to the rack using an underhand (supinated) grip.
- Step away from the rack until the band is taut with your arm fully extended and parallel to the floor.
How to do it
- Exhale and curl the hand toward your ear by flexing the elbow, keeping your upper arm perfectly still and parallel to the ground.
- Squeeze the bicep forcefully at the peak of the movement for one second.
- Inhale and slowly extend the arm back to the starting position, resisting the pull of the band.
- Maintain a controlled tempo, taking roughly two seconds for both the curling and extending phases.
Form checklist
- Keep your elbow pinned in space, aligned with your shoulder throughout the set.
- Avoid shrugging your shoulder or using momentum from your torso to pull the band.
- Ensure your wrist remains neutral and does not collapse or curl excessively.
- Keep your core engaged to prevent the band from pulling your body toward the rack.
Pro tips
- Rotate your pinky finger toward your temple at the top of the movement to maximize bicep supination and peak contraction.
- Imagine your upper arm is resting on an invisible shelf to ensure it stays horizontal and isolated.
Make it harder
- Step further away from the anchor point to increase the baseline resistance of the band.
- Incorporate a 3-second slow eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the band one arm overhead biceps curl work?
- The band one arm overhead biceps curl primarily targets the biceps, and also works the deltoids as secondary muscles.
- What equipment do you need for the band one arm overhead biceps curl?
- The band one arm overhead biceps curl uses resistance band.
- Is the band one arm overhead biceps curl good for beginners?
- The band one arm overhead biceps curl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.