Arms · Resistance Band
Band One Arm Overhead Biceps Curl
How to do the band one arm overhead biceps curl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand on one end of a resistance band and hold the other end in one hand with your arm raised out to the side at shoulder height, palm facing up. Keeping your upper arm fixed, curl the band toward your head by bending only at the elbow, then straighten under control. Finish your reps and switch arms.
- 1Your biceps peak contracting hard as you curl toward your head
- 2A fixed upper arm so the work stays isolated at the elbow
- 3Steady tension through the band on the way back out
Common mistakes
- Dropping your elbow or letting the upper arm drift
- Using momentum or your shoulder to start the curl
- Letting the band yank your arm straight at the bottom
Muscles worked
The band one arm overhead biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
- Side DeltsMinor
Kovo programs the band one arm overhead 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.