Overhead Bicep Curl (Band)

An isolation exercise using a resistance band with arms overhead to target the biceps through a shortened range of motion.

Instructions

1. Stand with feet hip-width apart with a slight knee bend.
2. Step on the band with both feet, holding the ends in your hands.
3. Raise your arms overhead so your elbows are above shoulder height.
4. Position your arms bent at approximately 90 degrees with the band taut.
5. From this starting position, flex your elbows to curl the band upward and forward.
6. Squeeze your biceps at the top of the movement in the shortened position.
7. Lower your arms back to the 90-degree bent elbow position with control.
8. Perform the desired number of repetitions without fully extending your arms.

Tips

• Keep your elbows elevated throughout the entire movement for consistent tension.
• Maintain upright posture without excessive arching of your lower back.
• Focus on the biceps contraction throughout the shortened range of motion.
• Control the eccentric portion of the movement to maximize muscle engagement.
• Avoid swinging or using momentum to complete the repetitions.
• Adjust band resistance to maintain proper form and control.