Area Targeted: Biceps

One Arm Preacher Curl With Resistance Bands is one of the best exercise that you can do to build strength and size in your Biceps. Since your active Arm is stabilized, the isolation of the muscle is incredible. Best of all, you can do this exercise anywhere since it does not require an anchor point.


Follow the instructions below to perform this exercise:


Anchor: Not required

Bands: Wrap the band(s) once around the foot on the same side of your active arm, and the attach both ends of the band(s) to one handle. Grip the handle with the hand of your active arm.

Body Positioning: Keep your back flat, head straight and chest up. Position your non-active arm across your body, with the back of your non-active hand stabilizing your active elbow. Your active arm should be almost totally straight (there should still be a very slight bend) with palm facing forward.



Pull the handle(s) and bend your arm until your hand is at chest height.


1. Make sure to get full range of motion throughout the movement.