Banded single-arm biceps curl
The Banded Single Arm Biceps Curl is an effective exercise that strengthens the biceps and helps build muscle tone and symmetry. The resistance band provides constant tension, making the exercise gentle on the joints and easy to adapt to different fitness levels. By training one arm at a time, you can focus on form and muscle activation.
Correct form and technique
How to perform the Banded Single Arm Biceps Curl correctly:
- Stand with your feet hip-width apart and place the center of the resistance band under one foot.
- Hold the other end of the band in the same hand, palm facing up.
- Keeping the elbow close to the body, slowly bend the arm until the hand approaches the shoulder.
- Slowly lower the arm back to the starting position with control.
- Repeat for the desired number of repetitions and then switch to the other arm.
Watch this video for a visual demonstration of proper technique for the Banded Single Arm Biceps Curl.
Common errors
Avoid these mistakes to achieve maximum effect and prevent damage:
- Swinging arm: Keep the upper arm stable and close to the body to properly isolate the biceps.
- For fast movements: Perform the exercise slowly and controlled to maximize muscle activation.
- Back sway: Keep the core engaged to avoid overcompensating with the back.
Modifications and Variations
Adapt the Banded Single Arm Biceps Curl to your level or goal:
- Beginner: Use a lighter resistance band to focus on form and control.
- Advanced: Add a pause at the top of the movement to increase muscle tension.
- Alternative: Try the exercise with a shorter band for greater resistance or with both arms at the same time.
Reps and sets
Aim for 3 sets of 10-15 reps on each arm. Gradually increase the resistance by using a thicker band or shortening the length of the band.
Breathing
Inhale as you lower your arm back to the starting position and exhale as you raise your arm up towards your shoulder. Controlled breathing helps maintain stability and focus throughout the exercise.