Resistance Band One Arm Preacher Curl

The Resistance Band One Arm Preacher Curl is a single-arm curl that isolates the Biceps. Your free hand braces the working elbow so the upper arm cannot move, and because the band wraps under your foot, it needs no door anchor.

Muscles Worked: Biceps (Biceps Brachii) · also Brachialis, Forearms (Brachioradialis)
Equipment: Resistance band(s), 1 handle

Man standing on a band, free arm across his body bracing his elbow, holding one handle low, then curling it to chest height. — Start And Finish Positions

Set Up

Anchor:: No anchor needed.
Bands:: Wrap the band(s) once around the foot on the same side as your working arm and clip both ends to one handle. Grip the handle with your working hand.
Body Position:: Stand with your back flat, head straight and chest up. Place your free arm across your body with the back of that hand supporting your working elbow. Start with your working arm almost straight (keep a very slight bend), palm facing forward.

Movement

Bend your arm and curl the handle until your hand is at chest height. Lower under control to the almost-straight start position.

Points To Remember

Use a full range of motion on every rep.

Questions About The One Arm Preacher Curl

What muscles does the Resistance Band One Arm Preacher Curl work?

The Resistance Band One Arm Preacher Curl works the Biceps of the working arm, with the Brachialis and Forearm assisting. Bracing the elbow keeps the Biceps isolated.

Do I need a door anchor for the One Arm Preacher Curl?

No. For the Resistance Band One Arm Preacher Curl, the band wraps around your foot, so you can do it anywhere.