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Biceps · Intermediate

Band Single-Arm High Biceps Curl

Single-arm high biceps curl from a side anchor with the upper arm held around shoulder height.

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Exercise overview

Training details

BicepsForearmsShoulders

Equipment

Resistance Band

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band at shoulder height and stand side-on with the working arm nearest the anchor.
  2. 02Hold the band in that hand, raise the upper arm to about shoulder height, and extend the elbow without locking it.
  3. 03Keep the upper arm still and curl the hand toward the side of your head.
  4. 04Squeeze the biceps without shrugging, rotating the torso, or letting the elbow drop.
  5. 05Extend the elbow slowly, complete the prescribed repetitions, and turn around to train the other arm.

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Variations

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Alternatives

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