Standing One arm Biceps Curl with resistance bands

Resistance Band Standing One-Arm Biceps Curl



Isolate your biceps with this easy exercise.

Anchor the band to the door with the door anchor over your head.

Facing the door grip the handle with one hand and stand about 3 to 4 feet away from the door. Keep your back straight, abs engaged, head aligned and a slight bend in your knees. Position your arm so that it´s straight, pointed towards the door anchor with palm up.

Exhale and pull the handle and bend your elbow until your hand is almost touching your face.

Inhale and gently return to starting position. Repeat.

Are you on the list?

+14.000 members are getting +20 years of fitness & nutrition experience and exclusive content in their inboxes… for FREE.

Join us! 

Related Articles

Armful 3

Read First 😉 It will be important to perform each set to muscular fatigue. In other words, the last few repetitions should be difficult to


Your opinion matters! Let me know what you think.

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. Chape,
    Another use of the resistance bands, splendid idea! I have used the cables at the gym for bicep curls when I don’t want to use the dumbbells or barbell, they work just as well.


  2. Alex from MyLifeExplored here,

    This is a great tip! I used to only use resistance bands for recovery work and stretching but have recently started implementing them in my routine to help build explosive power. They’ve helped me break through a lot of plateaus and hit new PRs by fixing problems when it came to locking out the big lifts (squats, deads, bench, etc.).

    I actually just posted what I believe are some of the essential pieces of gym gear – including resistance bands. I’d love to hear what you think.

    Take care,


    1. Hi, Alex! Nice to meet you :)
      I´m glad you liked the exercise.
      I´ve read and commented your post. Good list ;)
      Big hug, David

Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds

%d bloggers like this: