Arms · Resistance Band
Band 45 Degrees One Arm Biceps Curl
How to do the band 45 degrees one arm biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Anchor a resistance band under your foot and hold the handle in one hand with your arm out at roughly 45 degrees from your body. Keep the elbow back and fixed, then curl your hand up against the band's pull. Lower slowly to a full stretch.
- 1Feel constant tension on the biceps through the whole curl
- 2Keep the elbow fixed at the 45 degree angle as you lift
- 3Squeeze at the top where the band tension peaks
Common mistakes
- Don't let the elbow drift forward or drop
- Avoid letting the band snap you back down
- Don't shrug your shoulder or lean to assist the lift
Muscles worked
The band 45 degrees one arm biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Upper TrapsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the band 45 degrees one arm biceps curl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More biceps exercises
- How to do the resistance band bicep curl
- How to do the resistance band hammer curl
- How to do the barbell bicep curl
- How to do the cable bicep curl
- How to do the cable hammer curl
- How to do the overhead bicep curl
Last reviewed June 2026.