The Top 5 Resistance Band Biceps Exercises
It may go without saying, but it’s also worth repeating: resistance bands are a valuable, practical, and efficient training tool to helping you master various core body areas. Resistance bands are light-weight, easily packable and they provide versatile workout options wherever you are––at home, at the office, even on-the-go. And best of all, they are relatively inexpensive equipment when compared to a full-time gym membership or drop-in studio.
Resistance bands are ideal for a full-body workout and biceps exercises as they can help tone and build muscle in just about every area. And while your entire body can benefit, we’re looking specifically at the biceps: five invigorating resistance band biceps exercises that you can do just about anywhere.
Working the biceps muscles is great for building and maintaining total upper arm strength and flexibility while sculpting an overall chiseled upper body appearance. Incorporating resistance bands to these types of invigorating biceps exercises simply adds another level of versatility and effectiveness, leaving you looking and feeling great.
Note: depending on which type of bands you are using, you may need to try out a few to find your preferred tension. Resistance bands typically run from minimal resistance to heavy. Start with a medium resistance band and go from there.
The seated one-arm preacher curl
When using a resistance band, one-arm preacher curls are one of the best and most effective biceps exercises you can do to build strength, definition, and size in your muscles. Given that your body and arm are mostly stabilized throughout these biceps exercises, your muscles are isolated so the focus is almost entirely trained on your upper arm.
- Secure the center of your band to a solid post or door using an anchor. Grab the ends of the band and wrap them around your hands (or you can attach handles to the ends)
- Keeping your back straight, sit facing towards your post (about 3 feet away from your toes). Your feet should be flat, with your knees up. Position your arms so that they are almost completely straight. Keep your palms facing up and your elbows right above your knees
- Pull the band, bending your arms until your hands are almost touching your face. Return them to complete a full rep. Aim for about three sets of 15 – 20 reps
The banded lying hammer curl
Lying hammer curls is another effective biceps exercise for building biceps with resistance bands––and it's one of the best methods to start with if you are new to band workouts because you are lying prone on your mat which is not only more comfortable but because it also keeps the body stabilized so that your biceps are completely isolated. For the best results of your biceps exercises, attach handles to the ends of your resistance band.
- Secure the center of your band to a solid post or door using an anchor. Grab the ends of the band and wrap them around your hands (or, attach handles to the ends)
- Lie flat on your back about 3 feet away from your securely anchored post, handles in hand. Keeping your upper arms flat on the floor, pull up using your forearms until your hands are right above your chest
- Return your forearms to their starting position to complete a full rep. Aim for about three sets of 15 – 20 reps
The banded standing biceps curl
If you prefer to stand and deliver with your resistance bands, the standing biceps curl will probably become your new favorite. The solid positioning of your body for this biceps exercise will enable you to maintain greater control throughout your stretch––and since it’s just you and a band, the natural practicality and convenience means you’ll want to do them anywhere and everywhere.
- Get into position by standing firmly on the resistance band with both feet to “anchor” it to the ground
- Take each end of the band and wrap them around your hand, placing your arms down at your sides with your palms facing out in front of you
- Pull your arms toward your shoulders by bending at your elbow. Squeeze tightly on your biceps once your hand is as high as it will go. Slowly lower your arm back into the starting position. Aim for about three sets of 12 – 15 reps
The banded concentration curl
This biceps exercise is a popular method for resistance band users who are looking to mimic the traditional free weight biceps curls. The banded reverse curl is incredibly easy to execute––from starting position to follow through.
- Get into position by sitting on a solid surface (like a bench or chair) while leaning slightly hunched forward––as if you were about to do some dumbbell curls. Place your right leg in front and place the center of the band under your right foot
- Wrap one end of the band around your right hand, resting your elbow on the inside of your knee
- With your palm facing away from your knee, curl the band up toward your shoulder, squeezing your biceps once at the top. Then, slowly lower the band back down. Repeat with the opposite side. Aim for about three sets of 10 - 12 reps
The banded reverse curl
This effective move is a slight variation on the standing biceps curl––just as effective, but with a little bit more burn. Best to use a light tension resistance band for this one.
- Get into position by standing firmly on the resistance band with both feet to “anchor” it to the ground.
- Make sure that your core is tight, your back straight and your arms are extended at your sides with your forearms and palms facing behind you
- With your upper arms fixed at your sides, curl your hands toward your face, maintaining the reverse grip position. Squeeze your biceps and forearms as you bring in the curl, then slowly lower back to start. Aim for about three sets of 15 – 20 reps
There you have it. Five of the simplest and most effective resistance band biceps exercises that you can do just about anywhere to strengthen your biceps muscles, tone your upper arms, boost your energy, and look and feel great.