The 14 Best Resistance Band Bicep Exercises | Top Biceps Resistance Band Exercises

The 14 Best Resistance Band Bicep Exercises | Top Biceps Resistance Band Exercises

Dec 28, 2023

resistance band bicep curl ripl fitness

Pump Up Your Biceps: The 14 Best Resistance Band Bicep Exercises

Want to sculpt strong, defined arms without expensive gym equipment or machines? Resistance band bicep exercises are an effective way to target your biceps using just an elastic band.

Resistance bands provide variable resistance that challenges your biceps throughout the movement. And they can be performed anywhere - at home, while traveling, in the park - making it easy to squeeze bicep workouts into your routine.

This article will explain the benefits of resistance bands, teach proper form to isolate your biceps, and share the 14 most effective band bicep exercises to incorporate into your training. With such flexibility and power combined into one small piece of stretchy equipment, resistance bands are crucial for sculpted, powerful arms.

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Why Use Resistance Bands for Biceps?

Resistance bands are elastic strips or loops made of latex, rubber, or other stretchy composites. They come in a variety of resistance levels from light to heavy tension.

Benefits of bands include:

  • Portability: Easily pack them in a bag and workout anywhere. No bulky weights required.

  • Variable resistance: Bands challenge your biceps throughout the movement as you stretch them further from the anchor point. Resistance increases the more they elongate.

  • Improve mind-muscle connection: Bands force you to engage and squeeze your biceps to control movement. Lifting free weights doesn’t directly target muscles in the same isolating way.

  • Safety: Resistance bands reduce strain placed on joints compared to free weights, making them a safer option if you have injuries or mobility limitations.

  • Inexpensive: Quality band sets cost much less than a full set of free weights or weight machines. And they take up hardly any storage space.

Whether you want to boost your biceps curl performance, sculpt defined peak biceps when flexed, or develop strength in the often-neglected long head of your biceps, resistance bands activate all areas of your biceps brachii.

Let’s look at proper form so you can directly target this muscle group.

Young athletic man training with stretching band bicep curl ripl fitness

Form Tips for Bicep Exercises with Bands

To ensure you properly isolate your biceps during band exercises, not surrounding muscles, follow these technique tips:

  • Keep your elbows pinned at your sides. Don’t let them drift forward or back.
  • Maintain a neutral wrist position. Don’t bend wrists up or down.
  • Avoid swinging or rocking your torso. Don’t use momentum to lift the bands. Keep your upper arm still.
  • Squeeze the biceps hard as you lift the bands. Focus on flexing the muscle through the concentrated movement.
  • Go through full range of motion from arms extended straight to a peak contraction of the biceps.

Slow, controlled form will provide maximum tension on your biceps through their fullest range of motion. Let’s explore some great bicep exercises that use resistance bands.

Standing Band Curl

  • Benefits: Targets the biceps brachii, enhancing muscle tone and strength.
  • How to Perform: Stand on the band with feet shoulder-width apart, grip the band with palms facing up, and curl the band towards your shoulders.
  • Tips: Keep your elbows close to your body and avoid using momentum.

Wide-Grip Band Curls

  • Benefits: Emphasizes the outer part of the biceps.
  • How to Perform: Stand on the band, hold it with a wider than shoulder-width grip, and curl.
  • Tips: Focus on isolating the biceps and avoid swinging.

Close-Grip Band Curls

  • Benefits: Targets the inner part of the biceps.
  • How to Perform: Similar to the standard curl but with a narrow, underhand grip.
  • Tips: Keep the movement controlled and focus on the muscle contraction.

Band Drag Curl

  • Benefits: Focuses on the long head of the biceps.
  • How to Perform: Anchor the band near your hips. Keeping elbows back, drag the band up along your body.
  • Tips: Keep the band close to your body throughout the curl motion.

Band Hammer Curl

  • Benefits: Works the brachialis and brachioradialis, contributing to overall arm thickness.
  • How to Perform: Grip band with neutral palms-in grip. Without moving upper arms, curl band to shoulders.
  • Tips: Keep your wrists stable and elbows fixed at your sides.

Band Reverse-Grip Curl

  • Benefits: Targets the biceps and forearms.
  • How to Perform: Anchor band by feet. Grip band palms down and initiate curl by twisting hands up as you lift.
  • Tips: Keep the movement slow and controlled.

Band Crucifix Curl

  • Benefits: Isolates each arm and works on the peak of the bicep.
  • How to Perform: Anchor band high up. Keep arm extended out to side with band. Only move forearm to curl band up.
  • Tips: Keep your arm level with your shoulder throughout the exercise.

Band-Assisted Chin-Up

  • Benefits: Strengthens the biceps and back muscles.
  • How to Perform: Loop resistance band around pull-up bar. Use band to assist you in performing chin-ups.
  • Tips: Focus on using your biceps to pull yourself up, not just relying on back strength.

Bayesian Band Curl

  • Benefits: Maximizes bicep peak contraction.
  • How to Perform: Anchor band behind hips. Lean body forward while keeping elbows back. Curl band up in arc motion.
  • Tips: Squeeze biceps hard and focus on flexing muscle through fullest range.

Spider Curls

  • Benefits: Isolates the biceps with increased tension at the top.
  • How to Perform: Sit in upright position and put band around feet. Keep elbows tight as you curl band up.
  • Tips: Avoid using your back to lift band; focus on moving only your forearms.

Band Incline Curls

  • Benefits: Works the biceps at a unique 45 degree angle for better peak development.
  • How to Perform: Anchor band at anchor point near feet height. Stand in fornt of bands, bend one elbow 45 degrees. Curl band up while keeping palms up.
  • Tips: Squeeze bicep hard and control eccentric portion of lift.

Cross-Body Hammer Curls

  • Benefits: Targets the brachialis and brachioradialis for thicker arms.
  • How to Perform: Stand on band, palm facing in. Curl one end of band straight up across chest, squeezing biceps.
  • Tips: Keep upper arm fixed. Only move forearm.

Zottman Curls

  • Benefits: Works the biceps through varying angles and contractions.
  • How to Perform: Curl band with palms up then rotate hands down at top. Lower with palms facing down for added challenge.
  • Tips: Ensure a smooth rotation at the top of the curl peak contraction.


  • Benefits: Intense bicep burner working through partial and full ROM.
  • How to Perform: 7 partial curls from extended position, 7 from contracted position, 7 full range reps.
  • Tips: Maintain good form and minimize rest between segments. Challenge yourself!

More Important Bicep Exercise Tips

  • Warm up biceps thoroughly before strength training to prepare muscles and improve flexibility. This helps prevent injury risk.

  • Vary your grip positions - underhand, neutral, wide, narrow, offset - to hit all bicep areas.

  • Use both light and heavy resistance bands to get a wide range of resistance curve variability.

  • Focus on squeezing and flexing biceps at the top. But also emphasize resistance on the way down.

Young woman with resistance bands doing bicep curl ripl fitness

Are Resistance Bands Enough for Bigger Biceps?

Can you build an impressive set of bicep peaks using only resistance bands? Or do you need free weights too?

The short answer - YES! Provided you train smartly, bands absolutely develop mass and strength.

Here’s why:

Muscle Growth Factors

Fitness experts used to believe lifting very heavy weight for low reps was necessary for growth. We now know there are multiple ways to spur muscle protein synthesis.

Major factors are:

  • Progressive overload
  • High volume
  • Metabolic stress
  • Time under tension
  • Muscle damage

Bands Deliver All These

Resistance bands check every box. Their linear variable resistance allows you to safely progress overload through microloading - using progressively heavier bands. And they enable very high rep ranges that drive metabolic stress and time under tension.

So mix up your training with both bodyweight and band moves to fully fatigue all biceps sub-parts.

Sculpting impressive bicep peaks IS possible training exclusively with bands if you use sound programming that cycles through various stresses. Add in high protein nutrition, quality sleep, and managed stress levels for maximum gains.

Home workout with resistance band Man exercising at home with resistance band bicep curl ripl fitness

Wrap Up: Best Takeaways

Want to remember just a few key tips on getting the most out of resistance bands for bigger, stronger biceps? Here are the vital takeaways:

  • Maintain proper form - fixed elbows, neutral wrists, avoid torso movement
  • Prioritize mind-muscle connection - focus on controlling biceps through full range of motion
  • Switch up hand positions - underhand, hammer, reverse, wide, narrow, cross-body
  • Vary band resistance - use multiple levels from light to super heavy bands
  • Allow full extension and peak contraction during lifts
  • Progress overload by using heavier band resistance over time

So bust out those resistance bands and start pumping out high quality bicep training! Mix up the curls, reps and hand positions using the 14 best bicep exercises outlined above. You’ll be blown away by the results resistance bands can deliver.

Just don’t forget - squeeze those biceps extra hard!

FAQ Section

Bicep Workout

What are some effective bicep workouts using resistance bands? Bicep workouts with resistance bands can include a variety of exercises such as bicep curls with resistance bands, hammer curls, and reverse curls. These exercises effectively stretch the band and create tension on the biceps, providing a focused workout for the bicep muscles.

Band Biceps

How can I target my biceps using a band? Band biceps exercises involve movements where you loop the band under your feet or anchor it and perform curls. This creates tension in the band, directly working the bicep muscles. Exercises like standing band curls and hammer curls are great examples.

Resistance Band Bicep Exercises

What are some popular resistance band bicep exercises? Popular resistance band bicep exercises include bicep curls, hammer curls, and reverse curls. These exercises effectively utilize the tension of the band to target the bicep muscles.

Best Resistance Band

What should I look for in the best resistance band for bicep exercises? The best resistance band for bicep exercises should have adequate tension to challenge your muscles. Bands are made in different thicknesses and strengths, so choosing one that provides enough resistance for your fitness level is important.

Biceps Curl

How do I perform a biceps curl with a resistance band? To perform a biceps curl, stand on the band with both feet, grab the band with your palms facing up, and curl your hands towards your shoulders. Ensure to keep the tension on the biceps throughout the movement.

Best Bicep Exercises

What are the best bicep exercises with resistance bands? The best bicep exercises with resistance bands include bicep curls, hammer curls, and reverse curls. These exercises effectively target the biceps and triceps, providing a comprehensive upper-arm workout.

Biceps Workout

Can I get a full biceps workout with resistance bands? Yes, you can achieve a full biceps workout using resistance bands. Exercises like banded bicep curls, hammer curls, and reverse curls target different parts of the biceps, ensuring a thorough workout.

Exercises with Resistance Bands

What variety of exercises can I do with resistance bands? With resistance bands, you can perform a range of exercises targeting different muscle groups. For the biceps, exercises like curls and hammer curls are effective. Resistance bands can also be used for full-body workouts.

Bicep Exercises with Resistance Bands

Are bicep exercises with resistance bands effective? Yes, bicep exercises with resistance bands are highly effective. The tension in the band provides resistance, which helps in muscle growth and strength development in the biceps.

Effective Resistance

How does effective resistance play a role in band exercises? Effective resistance is crucial in band exercises as it determines the intensity of the workout. The more you stretch the band, the more resistance it provides, making the exercise more challenging.

Effective Resistance Band

What makes a resistance band effective for workouts? An effective resistance band provides enough tension to challenge your muscles throughout the exercise. Bands that offer variable resistance levels are particularly effective as they can be adjusted for different exercises and fitness levels.

Biceps Exercise

What is a good beginner biceps exercise with bands? A good beginner biceps exercise with bands is the standard bicep curl. It's simple to perform and effective in building bicep muscle strength.

Bicep Muscle

How do resistance bands help in building the bicep muscle? Resistance bands help in building the bicep muscle by providing constant tension during exercises. This tension forces the biceps to work harder, leading to muscle growth and strength.

Best Resistance Band Bicep Exercises

Which resistance band exercises are best for biceps? The best resistance band bicep exercises include various forms of curls and hammer curls. These exercises effectively target the biceps with the tension provided by the bands.

Banded Bicep

What does a banded bicep workout involve? A banded bicep workout involves exercises where you use a resistance band to create tension in the biceps. This can include curls, hammer curls, and other variations using the band.

Resistance Band Bicep Workout

Can I do a complete bicep workout with just a resistance band? Yes, a complete bicep workout can be effectively done using a resistance band. By varying the exercises and tension, you can target all areas of the biceps.

Banded Bicep Curls

How do I perform banded bicep curls? To perform banded bicep curls, stand on the band with both feet for stability, hold the band with your palms facing up, and curl your hands towards your shoulders, keeping the tension on the biceps.

Benefits of Resistance Band

What are the benefits of using a resistance band for biceps workouts? The benefits of using a resistance band for biceps workouts include versatility, portability, and the ability to provide continuous tension, which is effective for muscle growth and strength.

Biceps with Bands

How effective are bands for training biceps? Bands are highly effective for training biceps as they provide constant tension, which challenges the muscles and aids in strength and size development.

Workouts with Resistance Bands

What types of workouts can I do with resistance bands? With resistance bands, you can do a variety of workouts targeting different muscle groups, including biceps, triceps, legs, back, and shoulders. They are versatile tools for full-body workouts.

Bicep Workout Routine

What is a good bicep workout routine with resistance bands? A good bicep workout routine with resistance bands includes a mix of curls, hammer curls, and reverse curls. Performing these exercises in sets with proper form can effectively work the biceps.

Bicep Workout A young man doing a bicep workout with an exercise band. ripl fitness

Let me tell you, when I first started getting into working out, I was clueless. I'd do a few half-hearted curls with some tiny dumbbells and call it a day for arms. But that all changed when I discovered resistance bands.

I started with a simple set of tubes and man, let me tell ya, those things pack a punch! I anchored one end under both feet and grabbed the other end in one hand. When I curled it, I could feel it stretching my bicep like taffy, taking my puny guns to the next level of intensity.

The beauty of resistance bands is they come in so many varieties to target various exercises. Bands with different resistance levels allow you to progress as you get stronger. And the portability! I'd just roll up a band and toss it in my bag to train biceps anywhere from the park to boutique hotels (don't tell my wife about that last one).

I loved how I could focus on squeezing my biceps at the top position using bands in ways that traditional curls don't quite hit. The increased tension stretches the muscle for maximum contraction. When I started incorporating moves like overhead extensions to really isolate my short head, woah momma! My biceps peaked like a mountain top.

So whether you're stepping on the band under both feet for added resistance or just grabbing one end, bands are great for blasting biceps. The benefits of using high quality bands made of latex or other stretchy composites allows you to wrap the band around objects for anchoring points. You can adjust the resistance by moving farther away from or closer to the anchor point.

All I know is resistance bands helped take my biceps to new levels. With creativity and focus on good form, the intensity is unbeatable! Give them a try if you really want to shock those guns into growth. I guarantee you won't look at bands the same again. Now if you'll excuse me, these pythons need another pump!

For More Training Advice + Diet and Lifestyle visit us RIPL Fitness

PS: Make sure you check out the rest of our Bicep Training Guides:

12 Best Bicep Tendonitis Exercises | Biceps Tendon Treatment

The 10 Best Kettlebell Bicep Exercises for Bigger, Stronger Arms

The 14 Best Short Head Biceps Exercises

17 Best Long Head Bicep Exercises

The 20 Best Bicep Exercises

Get Stronger Biceps with a Bicep Curl Machine