10 Best Band One Arm Overhead Biceps Curl Alternatives for Limited Equipment

Ranked Band One Arm Overhead Biceps Curl Alternatives

10 substitutes, ranked by how closely each one matches the Band One Arm Overhead Biceps Curl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Band Concentration Curl

   90% match

   • Biceps
   • Band
   • Beginner
   • Isolation

   Pick this when you want to work the biceps with less balance to manage.

   How to perform this exercise

   1. Sit on a bench or chair with your legs spread apart and your feet flat on the ground.
   2. Hold one end of the band in your hand and step on the other end with your foot on the same side.
   3. Lean forward slightly and rest your elbow on the inside of your thigh, just above the knee.
   4. With your palm facing up, slowly curl your hand towards your shoulder, keeping your upper arm stationary.
   5. Pause for a moment at the top, then slowly lower your hand back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: a band, the same as the Band One Arm Overhead Biceps Curl
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Band One Arm Overhead Biceps Curl
2. Play demonstration

   2. Cable One Arm Curl

   90% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Grasp the cable handle with an underhand grip, palm facing up.
   3. Keep your elbow close to your side and slowly curl your forearm up towards your shoulder.
   4. Pause for a moment at the top, then slowly lower your forearm back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
3. Play demonstration

   3. Dumbbell One Arm Standing Curl

   90% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   A good swap when you have dumbbells to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand up straight with a dumbbell in one hand, palm facing forward and arm fully extended.
   2. Keeping your upper arm stationary, exhale and curl the weight upward while contracting your biceps.
   3. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   4. Hold the contracted position for a brief pause as you squeeze your biceps.
   5. Inhale and slowly lower the dumbbell back to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
4. Play demonstration

   4. Dumbbell Standing Concentration Curl

   89% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand, with your arm fully extended and palm facing inwards.
   2. Place your opposite hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
5. Play demonstration

   5. Dumbbell Standing One Arm Concentration Curl

   89% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, palm facing up.
   2. Place your free hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Continue to raise the dumbbell until your biceps are fully contracted and the dumbbell is at shoulder level.
   5. Hold the contracted position for a brief pause as you squeeze your biceps.
   6. Inhale and slowly lower the dumbbell back to the starting position.
   7. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
6. Play demonstration

   6. Barbell Standing Concentration Curl

   89% match

   • Biceps
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the biceps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in one hand, palm facing up.
   2. Rest your opposite hand on your thigh for support.
   3. Keeping your upper arm stationary, exhale and curl the weight up towards your shoulder.
   4. Pause for a moment at the top, squeezing your biceps.
   5. Inhale and slowly lower the weight back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
7. Play demonstration

   7. Dumbbell Waiter Biceps Curl

   89% match

   • Biceps
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with a dumbbell in each hand, palms facing forward.
   2. Keep your upper arms close to your body and your elbows tucked in.
   3. Slowly curl the dumbbells up towards your shoulders, keeping your wrists straight.
   4. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
8. Play demonstration

   8. Cable Standing Inner Curl

   88% match

   • Biceps
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand facing a cable machine with your feet shoulder-width apart.
   2. Grasp the cable handle with an underhand grip, palms facing up.
   3. Keep your elbows close to your sides and your upper arms stationary.
   4. Exhale and curl the cable handle towards your shoulders, contracting your biceps.
   5. Pause for a moment at the top of the movement, squeezing your biceps.
   6. Inhale and slowly lower the cable handle back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
   • Balance: easier to stay steady on than the Band One Arm Overhead Biceps Curl
9. Play demonstration

   9. Dumbbell Standing One Arm Curl (Over Incline Bench)

   88% match

   • Biceps
   • Dumbbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand with your palm facing forward.
   2. Place your other hand on an incline bench for support.
   3. Keeping your upper arm stationary, exhale and curl the dumbbell towards your shoulder by contracting your biceps.
   4. Pause for a moment at the top, then inhale and slowly lower the dumbbell back to the starting position.
   5. Repeat for the desired number of repetitions, then switch arms.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
   • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
   • Balance: easier to stay steady on than the Band One Arm Overhead Biceps Curl
10. Play demonstration

    10. Dumbbell Standing Preacher Curl

    88% match

    • Biceps
    • Dumbbell
    • Intermediate
    • Isolation

    How to perform this exercise

    1. Stand upright with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward.
    2. Rest the back of your upper arms against the preacher bench or an incline bench, with your elbows slightly bent.
    3. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps.
    4. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
    5. Hold the contracted position for a brief pause as you squeeze your biceps.
    6. Inhale and slowly begin to lower the dumbbells back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches

    • Movement: curl, the same as the Band One Arm Overhead Biceps Curl
    • Primary muscle: biceps, the same as the Band One Arm Overhead Biceps Curl
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band One Arm Overhead Biceps Curl
    • Balance: easier to stay steady on than the Band One Arm Overhead Biceps Curl