7 Best Resistance Band Bicep Exercises For Bigger Arm

When it comes to working out at home, resistance band bicep exercises are a great way to build strength and tone your arms. But where do you start?

The great news is that you can perform an effective bicep workout in the comfort of your own home with a band. Resistance band exercises like bicep curls and hammer curls work the bicep muscles to make them stronger and more toned.

You will not only get toned arms, but you will also get stronger, which will help you do better pulling and curling motions.

In this blog post, we’ll explore the best band bicep exercises you can do at home, as well as a sample workout routine and tips for effective bicep training.

So, let’s dive in.

Know About Your Bicep Muscles

The biceps brachii muscle (biceps) is a large, thick muscle of the upper arm.

The Biceps Brachii is attached to the forearm bone called the radius and originates at the scapula in two heads (the bicep gets its name from the two heads).

Your biceps brachii has two heads: short (inner) and long (outer).

  • The short head is located along the inner side of the anterior upper arm. It contributes to the biceps’ width.
  • The long head is located along the outer side of the anterior upper arm. It comprises the majority of the biceps’ peak

The biceps is one of four muscles alongside the brachialis, brachioradialis, and coracobrachialis muscles that make up the upper arm.

bicep anatomy
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What Is Resistance Band Bicep Workout

A resistance band bicep workout is a type of exercise routine that targets the muscles of the bicep using resistance bands. It puts these muscles under tension and makes them work harder than usual. This overloads the back muscles, causing microtears and muscle damage. After that, the body will repair and grow the bicep muscles.

Resistance bands are an excellent tool for bicep training because they improve muscle activation and help establish a stronger mind-muscle connection.

Some examples of resistance band bicep exercises include bicep curl, hammer curl and bent-over rows.

How Resistance Band Work

Resistance bands provide unique tension during both concentric and eccentric phases. This means that you feel resistance both when you contract the muscle (concentric phase) and when you lengthen the muscle (eccentric phase).

  • The concentric phase is the shortening of the muscle, such as when you lift a weight.
  • The eccentric phase is the lengthening of the muscle, such as when you lower the weight.

Imagine if you stretch a rubber band. It resists and wants to go back to its original size. Well, resistance bands work similarly. When you stretch them, they provide a kind of push against you. The cool thing about that is that when you allow the bands to return slowly and in control, they’re trying to pull you back. This makes your muscles work even more.

7 Best Bicep Exercises With Resistance Band

Resistance bands are a versatile and effective tool for bicep workouts. They offer unique advantages that you can’t get from dumbbells, barbells, or cable machines alone. 

1. Standing Resistance Band Curls

If you’re looking for straightforward bicep band exercises to add to your routine, bicep curls are a great staple exercise to get you started.

Resistance bands bicep curl keep the muscles in tension throughout the entire movement, which leads to more bicep muscle activation. This means that you will get more out of each repetition of the bicep exercise.

It’s a versatile exercise that can be done anywhere, so it’s a good choice for working out at home or on the go.

Resistance Band Curls

How To Do

  1. Stand with your feet shoulder-width apart in the middle of the resistance band.
  2. Hold the handles of the resistance band with your palms facing forward and your arms extended down by your sides.
  3. Slowly curl your hands up towards your shoulders.
  4. Squeeze your biceps at the top of the curl.
  5. Slowly lower your hands back down to the starting position.


  • Try to keep tension on your biceps throughout the exercise.
  • Avoid using momentum to swing the resistance band up, as this can reduce the effectiveness of the exercise.
  • Perform 3-4 sets of 10-15 reps for best results.

2. Band Hammer Curl

The band hammer curl is a variation of the traditional hammer curl that uses resistance bands instead of dumbbells.

When it comes to building massive biceps and forearms, the hammer curl is an effective isolation workout that targets the bicep, brachialis and brachioradialis.

This exercise works the wrist and forearm muscles more than traditional bicep curls, which improve grip strength and forearm size.

Band Hammer Curl

How To Do

  1. Stand in the middle of the resistance band with your feet shoulder-width apart.
  2. Grasp the ends of the resistance band with your palms facing each other (neutral grip).
  3. Keep your elbows close to your sides and curl your hands up towards your shoulders.
  4. Squeeze your biceps at the top of the curl.
  5. Slowly return your hands to the starting position.
  6. Repeat for the desired number of reps, aiming for 3 sets of 10-12 reps to begin.


  • Keep your upper arms stationary and your wrists neutral.
  • Ensure you fully extend your arms at the bottom and curl all the way up for a complete range of motion.
  • Keep the resistance band tensioned during both lifting and lowering phases.

3. Band Concentration Curl

The concentration curl is well-known for its ability to focus on and isolate the biceps brachii muscle. It makes the mind-muscle connection stronger, so you can focus on the biceps and make them work as hard as you can.

The band concentration curl works only one arm at a time, so it is helpful to find and fix any differences in strength between your left and right arms.

Band Concentration Curl

How To Do

  1. Sit on a bench or chair with your feet flat on the floor, and place the resistance band under your feet.
  2. Hold one end of the resistance band with your right hand and place your left hand on your left knee for support.
  3. Keep your back straight, shoulders relaxed, and your right arm fully extended with a band under your feet.
  4. Exhale and curl the resistance band upward towards your right shoulder.
  5. Pause at the top of the movement and squeeze your biceps.
  6. Slowly lower the resistance band back down to the starting position.
  7. Repeat steps with your other arm.


  • Go through the full range of motion for a deep biceps stretch.
  • Start with a lighter resistance in order to master the movement.
  • Do 2-3 sets of 10-12 repetitions.

4. Reverse Grip Resistance Band Curl

The reversal curl is an essential part of band bicep workouts. It is a variation of the traditional biceps reverse curl exercise that targets the brachialis and brachioradialis muscles, as well as the biceps brachii.

It’s characterized by a unique hand position with your palms facing down (pronated grip) instead of the traditional palms-up grip. This exercise specifically targets the brachialis and the outer head of the biceps brachii.

Resistance Band Reverse Curl

How To Do

  1. Stand with your feet shoulder-width apart,
  2. Hold a resistance band in each hand with a reverse grip (palms facing down).
  3. Keep your elbows close to your sides and curl your hands up towards your shoulders.
  4. Pause at the top of the movement and squeeze your biceps.
  5. Slowly return your hands to the starting position.
  6. Repeat for the desired number of reps,


  • Exhale as you lift the band (the concentric phase) and inhale as you lower it (the eccentric phase).
  • Avoid using momentum to swing the resistance band up.
  • Maintain upright posture. Avoid excessive leaning.
  • Control the descent to get full eccentric activation.

5. Band Drag Curl

The drag curl is a unique variation of the traditional bicep curl, but instead of curling the resistance band up towards your shoulders, you drag it up your torso.

Band drag curls engage the biceps brachii muscle more than traditional bicep curls. This is because the band drag curl allows you to use more of the bicep muscle’s range of motion.

Band Drag Curl

How To Do

  1. Stand with your feet shoulder-width apart. Hold a resistance band in each hand with a shoulder-width grip.
  2. Place the resistance band behind your back and loop it around your elbows.
  3. Keep your elbows close to your sides and drag the resistance band up your torso.
  4. Pause at the top of the movement and squeeze your biceps.
  5. Slowly return to the starting position.


  • Squeeze biceps hard at peak contraction.
  • Focus on the dragging motion of the band against your body.
  • Keep your elbows close to your sides.

6. Seated Row With Resistance Bands

Seated Row with Resistance Bands primarily target the traps, latissimus dorsi, rhomboids, rear delts and biceps. It will also work your erector spinae, as you need your lower back to stabilize your movement.

Resistance bands are easy to carry and use, so you can do seated rows almost anywhere.

Seated Row With Resistance Bands

How To Do 

  1. Sit on the floor with your legs extended, loop the resistance band around the soles of your feet, and hold one end in each hand.
  2. Keeping your posture erect and your lower back slightly arched.
  3. Slowly pull the handles to your lower abdomen, keeping your elbows close to your sides. 
  4. As the handles touch your body, squeeze your shoulder blades together.
  5. Then reverse direction, slowly returning to the start position.


  • Retract your shoulder blades as you pull the band back.
  • Maintain your legs extended with just a slight bend in the knee and keep your shoulders back.

7. Band Assisted Pull Up

A band-assisted pull-up is a variation of the pull-up that uses a resistance band to help you lift your body weight. This makes it a great option for people who are not yet strong enough to do a regular pull-up.

It’s a great way to build up your upper body and strengthen your grip.

Band Assisted Pull Up

How To Do

  1. Secure the resistance band to a pull-up bar or other sturdy anchor point.
  2. Depending on the level of assistance needed, place one or both feet in the resistance band
  3. Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull yourself up towards the bar by squeezing your shoulder blades.
  5. Pause at the top of the movement, then slowly lower yourself back to the starting position.


  • Maintain a straight line from your head to your hip.
  • Keep your chest up and shoulders back.
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Band Bicep Training Plan

  1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
  2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
  3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

At Home Resistance Band Bicep Workout Plans

This workout consists of multiple band exercises that are designed to target all the muscles in your biceps and increase overall arm size and strength.

This workout plan is a starting point that can be adjusted based on individual fitness levels and goals.

Band Bicep Workout Routine For Beginner

Band Bicep Curl3-48-1060-90 sec
Band Hammer Curl3-48-1060-90 sec
Seated Pull Up46-860-90 sec

Band Workout Routine For Intermediate

Alternating Curl48-1045-60 sec
Band Reverse Curl3-410-1245-60 sec
Band Hammer Curl48-1045-60 sec
Seated Band Row310-1245-60 sec

Benefits Of Resistance Band Bicep Workouts

Resistance band bicep exercises bring a range of advantages that extend beyond simply building arm muscles. Resistance bands can provide numerous benefits, including stronger and more defined biceps.

Here are several compelling reasons why resistance band bicep exercises should be a valuable part of your fitness routine:

1. Enhanced Muscle Activation

The use of resistance bands is excellent for promoting better muscle activation and strengthening the mind-muscle connection.

This increased awareness can help you work your biceps more efficiently. This maximizes their growth potential.

2. Consistent Tension

Unlike traditional free weights, resistance bands provide consistent tension throughout the entire range of motion.

This constant tension makes your biceps work harder and helps them grow and strengthen.

3. Versatility and Convenience

Bicep workouts with these bands are easy because they are lightweight, portable, and can be used in a variety of ways. Whether you’re at home, in the gym, or on the go, resistance bands can be easily integrated into your routine.

4. Low-Impact Exercise

Resistance band bicep exercises are low-impact, which means they impose minimal stress on your joints.

This makes them a good choice for people who have joint pain or injuries because they can help strengthen the biceps safely and effectively.

5. Affordability and Accessibility

Resistance bands are both cost-effective and readily available. They are a cheaper option for working out your bicep muscles than regular gym equipment. Plus, they’re an excellent option for at-home workouts or while traveling.


Resistance band exercises are a good way to make your biceps bigger and stronger. They are a versatile and affordable option that can be done at home or at the gym.

There are many different bicep exercises that you can do with resistance bands, so you can find ones that work for you and that you enjoy doing.

It is important to use a band tension that is challenging, but not too difficult. With good form, you should be able to complete 8-12 repetitions of each bicep exercise.

If you use resistance bands regularly, you can make your bicep muscles bigger and make your arms stronger. Add them to your routine 2-3 times per week for sculpted, powerful arms.

Know More Resistance Band Exercises


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  • 2. Bergquist R, Iversen V, Mork P, Fimland M. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics. 2018;61(1): 5-13. https://doi.org/10.1515/hukin-2017-0137.
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