> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Band one-arm biceps curl

> Beginner · Dynamic · Unilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e12n.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe12n%2Fe12n-264.mp4?alt=media&token=450fa4ad-8caa-4312-8806-04e280b25535" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 13 s |

## Technique

1. Secure an elastic band with one foot and grab the other end with one hand.
2. While keeping your arm straight, lift it forward until there is a small amount of tension in the band.
3. From this starting position, bend your elbow all the way to bring your hand to your shoulder.
4. Then extend your elbow to come back to the starting position, pushing your arm forward to increase the stimulus on your biceps.

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
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        </g>
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    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Forearms</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Biceps brachii (short head)
  * Brachialis
  * Brachioradialis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/long-resistance-band" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" alt="Long resistance band" noZoom className="m-0 w-full h-full object-contain" width="80" height="237" data-path="images/equipment/q007.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Long resistance band</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/forearms" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Forearms</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/weights" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Weights</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Elbow</span><a href="/collections/joint-movements/elbow-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Variations

<Columns cols={3}>
  <Card title="Single dumbbell biceps curl" img="https://mintcdn.com/openmovement/r5NZgYe_DLeX9Ddl/images/exercises/e0dz.jpg?fit=max&auto=format&n=r5NZgYe_DLeX9Ddl&q=85&s=79319156a61411c2d47166f5b2506484" href="/exercises/single-dumbbell-biceps-curl-e0dz" width="320" height="320" data-path="images/exercises/e0dz.jpg">Beginner</Card>
  <Card title="Double dumbbell biceps curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e134.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=2707c25b7fcf7d12ca2b48554b7f2a0b" href="/exercises/double-dumbbell-biceps-curl-e134" width="320" height="320" data-path="images/exercises/e134.jpg">Beginner</Card>
  <Card title="Barbell biceps curl" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0jz.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=039f8d1f60b034f814352cf15339bce4" href="/exercises/barbell-biceps-curl-e0jz" width="320" height="320" data-path="images/exercises/e0jz.jpg">Beginner</Card>
  <Card title="Dumbbell alternate hammer curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e135.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=eb87970120fd9b05f38484b9c2667d92" href="/exercises/dumbbell-alternate-hammer-curl-e135" width="320" height="320" data-path="images/exercises/e135.jpg">Beginner</Card>
  <Card title="Zottman curl" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e15g.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=a59ee152150f31a481e7a712805eeb06" href="/exercises/zottman-curl-e15g" width="320" height="320" data-path="images/exercises/e15g.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Concentration curl" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e158.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=991ccd9fc676418fcdd12a418a8b6aae" href="/exercises/concentration-curl-e158" width="320" height="320" data-path="images/exercises/e158.jpg">Beginner</Card>
    <Card title="Single kettlebell hammer curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e137.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=d0a5f85de0bd9a385de71c5baf7af407" href="/exercises/single-kettlebell-hammer-curl-e137" width="320" height="320" data-path="images/exercises/e137.jpg">Beginner</Card>
    <Card title="Sitting band row" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hq.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=abec778c5b268d4acc13333ca0831629" href="/exercises/sitting-band-row-e0hq" width="320" height="320" data-path="images/exercises/e0hq.jpg">Beginner</Card>
    <Card title="Double dumbbell hammer curl" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e10t.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=9095697dda583abae133ecd52d98eee8" href="/exercises/double-dumbbell-hammer-curl-e10t" width="320" height="320" data-path="images/exercises/e10t.jpg">Beginner</Card>
    <Card title="Two-handed kettlebell hammer curl" img="https://mintcdn.com/openmovement/Y5MT2oNbCDhFQGmS/images/exercises/e136.jpg?fit=max&auto=format&n=Y5MT2oNbCDhFQGmS&q=85&s=d086039a12efdca576ebed0afbcda1c6" href="/exercises/two-handed-kettlebell-hammer-curl-e136" width="320" height="320" data-path="images/exercises/e136.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/band-one-arm-biceps-curl-e12n). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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