Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Band one arm overhead biceps curl

Beginner

Band one arm overhead biceps curl is a isolation resistance band exercise for the biceps, also working the forearms and front delts.

Trained one side at a time.

What it works

Primary muscle

Biceps

Also works

ForearmsFront delts

Equipment
Resistance band
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and place one end of the band under your foot.
  2. 2Hold the other end of the band with your arm fully extended overhead, palm facing forward.
  3. 3Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
  4. 4Pause for a moment at the top, then slowly lower your forearm back to the starting position.
  5. 5Repeat for the desired number of repetitions, then switch arms.

What to do instead

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight
  • Dumbbell waiter biceps curlDumbbell
  • Band alternating biceps curlResistance band
  • Resistance band seated biceps curlResistance band
  • Barbell standing wide-grip curlBarbell

Easier variations

  • Biceps leg concentration curlBodyweight
  • Bodyweight side lying biceps curlBodyweight

Harder variations

  • Cable overhead curl on exercise ballCable
  • Cable overhead curlCable
  • Cable seated overhead curlCable
  • Dumbbell alternating bicep curl with leg raised on exercise ballDumbbell
Logged today · 90 seconds restBand one arm overhead biceps curl

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Arms exercises

  • Assisted standing triceps extension (with towel)Other
  • Assisted triceps dip (kneeling)Machine
  • Band biceps curlResistance band
  • Band close-grip push-upResistance band
  • Band concentration curlResistance band
  • Band cross chest biceps curlResistance band