Exercise guide · Beginner · Compound

Band One Arm Overhead Biceps Curl: How to Do It & Muscles Worked

The band one arm overhead biceps curl is an isolation exercise targeting the biceps, performed with a resistance band. It involves curling the arm overhead while keeping the upper arm stationary, providing resistance throughout the movement.

Primary muscles
Biceps
Secondary muscles
Forearms , Shoulders
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band one arm overhead biceps curl
Front view: muscles worked by the band one arm overhead biceps curl. Primary: biceps. Secondary: forearms and shoulders.
Back view: muscles worked by the band one arm overhead biceps curl. Primary: biceps. Secondary: forearms and shoulders.
Primary Secondary

How to do the band one arm overhead biceps curl

  1. Step 1: Stand with your feet shoulder-width apart and place one end of the band under your foot.
  2. Step 2: Hold the other end of the band with your arm fully extended overhead, palm facing forward.
  3. Step 3: Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
  4. Step 4: Pause for a moment at the top, then slowly lower your forearm back to the starting position.
  5. Step 5: Repeat for the desired number of repetitions, then switch arms.

Sets, reps and programming

Suggested sets, reps and rest for the band one arm overhead biceps curl by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band One Arm Overhead Biceps Curl alternatives

More exercises that train the biceps as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.