Overhead One-Arm Band Biceps Curl

Setup

1. 01Anchor the band at floor level or under the opposite foot.
2. 02Raise the working arm out and up so the upper arm is near shoulder height or slightly above.
3. 03Hold the band with an underhand grip and step away until there is tension with the arm extended.
4. 04Brace the trunk and keep the shoulder blade set.

Execution

1. 01Curl the hand toward the head while the upper arm stays fixed overhead.
2. 02Squeeze hard in the fully flexed position, like a front double biceps pose.
3. 03Extend the elbow under control back to the start.
4. 04Finish the set, then repeat on the other arm.

Checkpoints

• -Upper arm position does not drop or drift forward during the set.
• -Peak contraction is held for a beat on every rep.
• -Band stays taut through the full range.
• -Torso stays tall without side lean.

Common mistakes

• -Letting the elbow fall as fatigue sets in, turning it into a pulldown.
• -Using a band so heavy the hand cannot reach full flexion.
• -Whipping the band with momentum instead of squeezing.
• -Rotating the torso toward the anchor to shorten the range.