Band One-Arm Overhead Biceps Curl
One arm held out to the side at shoulder height against a band anchored level with it; the hand curls toward the ear while the upper arm stays still.
How to do it
Setup
Side-on to an anchor at shoulder height, working arm straight out toward it, palm up, free hand on the hip.
Steps
- Curl the hand toward the ear, elbow fixed at shoulder height.
- Hold the squeeze for a beat.
- Straighten the arm slowly toward the anchor; switch arms after the set.
Common mistakes
Elbow sinking below the shoulder: the upper arm stays level with the anchor. Torso turning toward the band: stand side-on and square. Letting the band pull the arm straight: slow the return.
Breathing
Exhale on the curl, inhale extending.
