Single Arm Banded High Curl
In SetGrip: Banded High Curl (Single Arm)
- Primary muscleBiceps
- EquipmentResistance Band
- DifficultyBeginner
- TypeIsolation · Pull
Anchoring the band under your foot and curling with the arm held overhead trains the biceps in its fully shortened position while your delt keeps the elbow high. The band stretches most with the arm extended, so the start of each rep is hardest; control the return instead of letting the band yank the arm straight.
How to do the Single Arm Banded High Curl
- Stand with your feet shoulder-width apart and place one end of the band under your foot.
- Hold the other end of the band with your arm fully extended overhead, palm facing forward.
- Keeping your upper arm stationary, curl your forearm towards your shoulder, squeezing your biceps.
- Pause for a moment at the top, then slowly lower your forearm back to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Tip: Lower for three seconds and stop just short of locking out the elbow to keep the muscle under tension.
Muscles worked
Primary
Biceps · Arms
The biceps bend the elbow and turn the palm up, so a supinated grip with a full squeeze at the top gets the most out of every rep.
Common mistakes
- Elbows drifting forward — as the elbows come up the front delt starts to lift the weight; pin the elbows to your sides and let only the forearm move.
- Swinging from the hips — a small rock backward on each rep means the weight is too heavy; drop it and curl from a dead stop.
- Cutting the bottom short — stopping with the elbow bent shortens the range where the biceps are stretched; lower until the arm is nearly straight.
- Wrists curling at the top — flexing the wrist toward you brings the forearm flexors in; keep the wrist neutral or slightly extended.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 per side | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 per side | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Curls go at the end of a pull session or arm day, after the rows and pulldowns that also load the biceps. Superset them with triceps pushdowns on the same cable stack or triceps extensions with the same dumbbells.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Single Arm Banded High Curl work?
The Single Arm Banded High Curl primarily works the biceps. It also involves the forearms and delts, which assist the movement and stabilise the joints.
Is the Single Arm Banded High Curl good for beginners?
Yes. The Single Arm Banded High Curl is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Single Arm Banded High Curl?
If you cannot do the Single Arm Banded High Curl, try the Leg Resisted Biceps Curl, the Side Lying Bodyweight Biceps Curl or the Dumbbell Waiter Curl. Each of them trains the biceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Banded High Curl, a sensible starting point is muscle growth: 3–4 × 10–15 per side with 60–90 s rest; endurance / finisher: 2–3 × 15–20 per side with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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