Biceps
One Arm Side Curl
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Curling from the side changes the line of pull completely. Your arm starts level with your shoulder and the resistance comes from behind rather than below, so the Biceps work against a direction they rarely see. It is also the classic flexing pose, which is no accident.
Set Up
Anchor: Door anchor at chest height.
Bands: Clip both ends of the band into one handle and hold it in one hand.
Body position: Stand with your working side to the door, far enough away that the band is already stretching when your arm is up. Working arm straight, parallel to the floor, palm up. Free hand on your hip.
Movement
Curl the handle in, bending your arm until your hand is above your upper arm.
Points To Remember
- Keep your upper arm parallel to the floor for the whole rep.
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