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5 Best Bicep Workouts With Resistance Bands (Get Toned Arms)

Christiana Mikesch
Published by Christiana Mikesch | Senior Coach
Last updated: August 12, 2023

Strong and defined biceps have always symbolized power and prowess. But countless readers have asked me whether it’s possible to achieve that without a gym membership or heavy equipment.

So, after hours of rigorous research and observing clients’ results, we’ve curated a list of the best resistance band bicep exercises that proved to be the most effective.

Here are our top picks for resistance band bicep exercises.

Quick Summary

  • Biceps exercises with resistance bands include the hammer curl, concentration curl, preacher curl, and bicep curl.
  • Resistance bands are an effective tool for building and strengthening the biceps muscles at home or on the go.
  • Proper form, varying resistance levels, and warm-up exercises are crucial for maximizing the benefits of resistance band biceps workouts.

Top 5 Resistance Band Bicep Exercises

Using resistance band for bicep workouts

Here are our top five resistance band bicep exercises.

1. Single-Arm Resistance Band Biceps Curls

The single-arm resistance band bicep curl is a fantastic exercise to pump up your muscles and improve your upper body strength.

This exercise uses a resistance band to create tension against the bicep muscles.

As you perform the curling motion, the resistance bands increase their tensile strength and challenge your muscle growth, allowing for maximum results.

Here’s how to do it:

  1. Stand with feet shoulder-width apart and the band under your feet.
  2. Grasp one end of the band with one hand, and keep the arm extended down.
  3. Curl the hand up towards the shoulder, keeping the upper arm stationary.
  4. Pause briefly, then lower the band back down.
  5. Repeat for the desired number of reps; switch arms and repeat.

Related: Best Chest and Bicep Workout Routine for Beginners

2. Single-Arm Hammer Curls

Hammer curls with resistance band

The single-arm hammer curl involves a neutral hand position, executing a bicep curl while keeping the palms inward.

When done using resistance bands, this exercise is highly efficient in building muscle and strength in the biceps and forearm muscles.

Compared to other grips, the neutral grip in hammer curls is less stressful on the wrists.

To perform the hammer curl:

  1. Step on the resistance band with both feet shoulder-width apart.
  2. Grab the band with both hands, and hold it with an overhand grip, palms facing your body.
  3. Stand up straight, keeping your elbows close to your sides.
  4. Slowly raise the band by bending your elbows and bringing your hands towards your shoulders.
  5. Hold the band at the top for a second, squeezing your forearms.
  6. Slowly lower the band to the starting position.

3. Concentration Curls

Concentration curls with resistance bands are a great way to isolate and target the bicep muscle.

Using a resistance band, you can provide continuous tension on the biceps throughout the entire range of motion.

To perform this exercise, follow these steps:

  1. Sit with feet flat and band under them.
  2. Hold the resistance bands and rest your elbow on your thigh with the arm extended and the band taut.
  3. Curl band towards the shoulder, keeping the arm steady.
  4. Squeeze the biceps at the top and lower the band to the starting position.
  5. Alternate arms and repeat desired reps.

4. Preacher Curls

Looking down doing preacher curls with resistance band

Preacher curls are typically performed using a preacher curl bench, which supports the arms and isolates the biceps.

This exercise is great for isolating the biceps brachii muscle, which runs along the front of the arm and can help to improve overall arm strength and size.

To perform preacher curls with resistance bands:

  1. Secure one end of the band to a sturdy object.
  2. Grasp the other end with an underhand grip and rest your arms on a preacher bench or stability ball.
  3. Tuck your elbows in and keep your shoulders back.
  4. Curl the band up towards your shoulders.
  5. Squeeze your biceps at the top of the movement, then lower the band back down slowly.
  6. Repeat for desired reps.

5. Reverse Bicep Curl

The reverse bicep curl stretches out your bicep muscles while adding more resistance to your forearms.

This makes it ideal for those experiencing elbow pain or discomfort, as building up forearm strength can help alleviate the problem.

To perform the reverse curls with a resistance band, follow these steps:

  1. Step on the resistance band with both feet shoulder-width apart.
  2. Grab the band with an overhand grip, palms facing down.
  3. Stand up straight, keeping your elbows close to your sides.
  4. Raise the band by bending your elbows towards your shoulders.
  5. Hold the band at the top, and squeeze your biceps and forearms.
  6. Slowly lower the band back, and repeat for desired reps.

“Strength training resistance bands workout focuses on creating lean muscle. Adding a bit of movement and combination exercises helps to increase your heart rate too!”

- Courtney Holland, Exercise Physiologist

Anatomy of the Muscle

Man holding his elbow showing his arm muscles

The biceps brachii, located in the front of the arm, is one of the human body’s most iconic and revered muscles.

Known for its bulging shape and incredible strength, the biceps muscle is a true symbol of power and vitality.

At its core, the biceps is a two-headed muscle that runs from the shoulder blade to the elbow joint.

The long head bicep and the short head, named for their respective lengths, run along the upper arm bone and work together to flex the elbow and supinate the forearm [1].

The functions of the long head and short head combined are essential for everyday tasks like lifting objects and performing manual labor, as well as more athletic pursuits like throwing, punching, and climbing.

How Can You Isolate the Biceps When Training?

To isolate the biceps when training, start with exercises that focus on elbow flexion, the primary function of the biceps.

Whether performed with free weights, resistance bands, or a cable machine, bicep curls are the most traditional and effective way to target the biceps.

“If you want to be able to lift your kid into a car seat, pick up a heavy bag of groceries or climb a ladder to get onto your roof and clean the gutters, you need to have biceps strength.”

- Jenna Moore, Certified Strength & Conditioning Coach

Be sure to use a full range of motion, and avoid swinging or using momentum to lift the weight.

Keep your elbows tight to your sides and focus on squeezing the biceps at the movement’s top.

Choosing the Right Product

Three different colors of resistance band

Choosing the right resistance bands for biceps exercises is crucial for achieving maximum gains for biceps workout.

Here are a few things to consider when selecting resistance bands:

  • Resistance level: Go for resistance bands with enough tension to challenge your muscles but not compromise form.
  • Length: Choose resistance bands that are long enough to allow a full range of motion. Short resistance bands can restrict movement and limit results.
  • Quality: Invest in high-quality resistance bands that won’t break or snap during use. Look for bands made from durable materials with reinforced stitching and secure handles.
  • Personal preference: Ultimately, the best resistance bands for you are the ones that feel comfortable and natural to use. Experiment with different styles and resistance levels until you find the best one for your body and goals.

Tips for Maximizing Resistance Band Bicep Workouts

Proper use is essential to get the most out of your resistance band bicep workout.

Here are some tips to help you take your arm muscle mass game to the next level with resistance band exercises:

  • Warm up before biceps exercises to stretch and activate your muscles.
  • Focus on proper form, avoid momentum, and squeeze your biceps.
  • Vary your banded bicep exercises to avoid plateauing.
  • Recover with good nutrition and hydration.
  • Rest adequately for muscle repair and growth.

Safety Precautions

Three resistance band hanging from a person's hand

Resistance bands biceps exercises are generally safe with proper technique and caution.

However, choosing the right resistance level is important, using the resistance bands on a stable surface and avoiding overstretching them [2].

Additionally, always stop immediately if you feel pain or discomfort in your arm muscles, and consult with a healthcare professional if you have any concerns.


Can I Build Biceps With Resistance Bands?

Yes, you can build biceps with resistance bands. Try various biceps exercises, like curls, rows, and pushdowns, to target your biceps from different angles.

Are Resistance Bands Bicep Curls Effective?

Yes, resistance bands bicep curls are effective for building bicep strength and size as long as you use proper form and progress to more challenging resistance bands [3].

What Is the King of All Bicep Exercises?

The standing barbell curl is the king of all bicep exercises. It allows you to lift heavy weights and work both biceps simultaneously with a full range of motion.

Achieving More Defined Biceps With Resistance Bands

Resistance band biceps exercises are a convenient way to build toned biceps from the comfort of your own home.

You can challenge your muscles and prevent plateauing by incorporating various exercises and adjusting the resistance levels.

Before starting your next resistance band bicep workout, consider taking a pre-workout supplement to give you the energy, focus, and endurance you need to power through your routine.

We’ve extensively tested the products on these lists, so make sure to give one a try.


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