Step by step instructions, muscle activation and variants for the Band One Arm Overhead Biceps Curl.
A resistance band biceps curl performed with the upper arm extended overhead, targeting the long head of the biceps through a greater range of stretch. Anchoring the band behind and above emphasises the peak contraction and improves the mind-muscle connection in the biceps.
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The Band One Arm Overhead Biceps Curl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.