Step by step instructions, muscle activation and variants for the One-Arm Band Biceps Curl Behind Back.
A one-arm biceps curl using a resistance band anchored low behind you, for example at the base of a rack. Standing in a staggered stance with the working arm slightly behind the body, the rear anchor keeps the long head of the biceps under stretch, producing a strong contraction through the curl.
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The One-Arm Band Biceps Curl Behind Back 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.