Resistance Band Side Bicep Curl

The Resistance Band Side Bicep Curl is a single-arm curl done with the upper arm raised out to the side, which works the Biceps in a different position from a standard curl. It resembles a front biceps flexing pose.

Muscles Worked: Biceps (Biceps Brachii) · also Brachialis, Side Shoulders (Lateral Deltoids)
Equipment: Door anchor, Resistance band(s), 1 handle

Man standing side-on to a chest-height anchor, arm straight out holding a handle, then curling it toward his head with his other hand on his hip. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at chest height.
Bands:: Clip both ends of the band(s) to one handle and grip it with one hand.
Body Position:: Stand with your working side to the door, far enough away that the band starts to stretch with your arm raised. Hold your working arm straight out, parallel to the floor, palm up. Place your free hand on your hip.

Movement

Bend your arm and curl the handle until your hand is above your upper arm, by your head. Straighten your arm under control back out to the side.

Points To Remember

Keep your upper arm parallel to the floor throughout the movement.

Questions About The Side Bicep Curl

What muscles does the Resistance Band Side Bicep Curl work?

The Resistance Band Side Bicep Curl works the Biceps, with the Brachialis assisting and the Side Shoulder holding the arm up. Keeping the upper arm level keeps the work on the Biceps.

How far from the door should I stand for the Side Bicep Curl?

For the Resistance Band Side Bicep Curl, stand far enough from the door that the band is already starting to stretch when your arm is straight out to the side.