Elite Physique The New Science of Building a Better Body

One-Arm Band Biceps Curl
For eons, professional bodybuilders have extolled the virtues of training their biceps one
arm at a time. It helps them improve the mind–muscle connection between the brain
and biceps, which in turn can lead to greater motor unit recruitment and growth. Using
a band provides a simple way to perform this exercise almost anywhere, plus it allows
people to focus on just one biceps, if it happens to be asymmetrical to the other arm.
HOW TO DO IT
ISOLATION
1. Hold one end of a long resistance band in your left palm, and loop the other end
under your right foot. Stand with your feet hip-width apart, with the band under
your left foot. Hold your left arm down at your side, palm facing forward (see
figure a). Place your right palm on your abdomen.
2. Bend your left elbow as far as possible, while holding it against your side, and
squeeze your biceps when your left arm is in front of your left shoulder (see
figure b).
3. Slowly return to the starting position and repeat for target reps.
4. Switch the band to your right hand with it looped around your left foot and repeat.
a
b
ADVANTAGES
• Using a band increases the mind–muscle connection between the brain and
biceps.
• It can be performed anywhere.
COACHING CUES
• The band tension should be sufficient to induce momentary muscular failure by
the last repetition.
• Avoid flaring the elbow or allowing it to move forward as the elbow flexes.
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