Arms · Resistance Band
Band Standing Single Arm Biceps Curl
How to do the band standing single 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
- Intermediate
- Logged as
- Weighted reps
- Movement
- Curl
- Mechanic
- Isolation
How to do it
Stand on the middle of a resistance band and hold one end with your palm facing forward. Keeping your elbow fixed at your side, curl the handle toward your shoulder against the band's tension. Pause and squeeze, then lower with control. Finish all reps on one arm before switching.
- 1Biceps on the working arm contracting as you curl against the band
- 2Elbow tucked at your side so the tension stays on the biceps
- 3A hard squeeze at the top, then a slow lower to keep the band loaded
Common mistakes
- Avoid swinging your torso or using momentum
- Don't let your wrist bend or rotate excessively
- Avoid flaring your elbow forward; keep it by your ribcage
Muscles worked
The band standing single arm biceps curl mainly works the biceps, with the forearms assisting.
- BicepsPrimary
- ForearmsSupport
- Front DeltsMinor
Kovo programs the band standing single 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.