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Band one arm overhead biceps cur

Band one arm overhead biceps cur

The band one arm overhead biceps curl is a fantastic strength-training exercise that targets the biceps muscles in your upper arms. This exercise is performed with the assistance of a resistance band. It offers a unique challenge as it incorporates both the upward movement of a traditional biceps curl and the engagement of your core and stabilizer muscles due to the overhead position. By utilizing a resistance band, you can effectively work your biceps while also improving stability in your shoulder joint. This exercise is especially beneficial for individuals who are looking to build strength and definition in their arms or improve their performance in sports that require upper body strength. During the band one arm overhead biceps curl, it is crucial to maintain proper form and control throughout the movement. By initiating the exercise with your arm fully extended overhead and your palm facing forward, you can focus on isolating the biceps muscles. As you curl your forearm towards your shoulder while keeping your upper arm stationary, you engage the biceps and contract them forcefully. Slowly lowering the forearm back to the starting position completes one repetition. Remember, this exercise can be easily modified by adjusting the tension of the resistance band or even by using different types of bands. As with any exercise, it is important to start with lighter resistance and gradually increase it as your strength improves. Incorporate the band one arm overhead biceps curl into your routine for stronger, more defined biceps and increased upper body stability.


  • Stand with your feet shoulder-width apart and place one end of a resistance band under your left foot.
  • Grasp the other end of the resistance band with your left hand and let it hang down by your side.
  • Keeping your elbow close to your side, slowly curl your left hand towards your shoulder, flexing your biceps.
  • Squeeze your biceps at the top of the movement and then slowly lower your hand back to the starting position.
  • Do the desired number of repetitions with your left arm and then switch to your right arm.

Tips & Tricks

  • Start with a light resistance band and gradually increase the tension as you get stronger.
  • Maintain proper form by keeping your back straight and core engaged throughout the exercise.
  • Focus on the mind-muscle connection by contracting your biceps and feeling the tension in the muscle.
  • Inhale as you lower the band and exhale as you curl it up, maximizing your breath control.
  • To create variety, alternate arms with each set or switch to a different grip position.
  • Avoid swinging or using momentum to complete the movement; instead, control the band throughout the range of motion.
  • Include other bicep exercises in your workout routine to ensure balanced muscle development.
  • Listen to your body and if you experience any pain or discomfort, modify the exercise or consult a professional.
  • Proper nutrition and adequate protein intake will support muscle growth and recovery.
  • Consistency is key! Aim to incorporate this exercise into your routine regularly for optimal results.

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