Home Exercises One Arm Biceps Curls

One Arm Biceps Curls

Exercise Tips

  • Keep elbows slightly bent
  • Keep back upright and flat

One Arm Biceps Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



1 Day a Week to
3 Days a Week


Elastic Bands or a Dumbbell

Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Elastic Bands or a Dumbbell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Biceps

Starting Position: Stand on your exercise band with your feet about shoulder width apart. Hold both handles and make sure there are equal amounts on band on each side. Hang your arms straight down by your sides, full extended with your palms forward.

  1. 1 Slowly curl one arm upward, bending at the elbow. Focus on reaching your hand to your shoulder. Hold for a one count at the peak of the motion.
  2. 2 Slowly lower your arm back down to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set, then switch arms and repeat.