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Resistance Band Bicep Workout: 5 Arm-Burning Moves

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Resistance Band Bicep Workout

Resistance bands prove time and again that they're impressively challenging for our muscles. Burn your biceps to the ground and see some serious mass increase without stepping into the gym with our intense resistance band bicep workout. 

We love a good resistance band workout - these bands helped us through many home workouts while the gym was closed. 

The gains are surprisingly massive from such a small and unassuming workout tool. If anything, we notice ourselves breaking our own PR's a little faster in our cardio and weightlifting sessions, too. 

We're sharing the secret nature of the resistance band that makes it so effective. Use this for a quick bicep workout to reach max burn after a workout, or push through 3 rounds as a killer workout all on its own. Witness significant results, faster. 

Why workout with resistance bands?

Our muscles cannot tell the difference between free weights and resistance bands - resistance is resistance. 

You can get an effective workout using either, but let’s take a look at a few reasons why we prefer bands in particular and think they produce more efficient results.

They strengthen your stabilizers. Resistance bands increase strength gains because they do something regular weightlifting doesn't - they strengthen the muscles that support us as we lift. 

They hit your core. Our most significant whole-body stabilizers are our core muscles, which we often overlook at the gym in favor of arms and legs. Every resistance band move, including simple bicep curls with resistance bands, engages your core to maintain the position, and your core strength will grow tremendously. 

They're inexpensive and compact. Outfit your simple home gym with a few sets of good-quality bands at a fraction of the cost of free weights and other gym equipment. Resistance bands are compact and light as a feather, making them great for working out in smaller spaces or taking them on the road. 

Home gym: Resistance band set-up

When you're setting up a simple home gym, some bands need anchoring, while others do not.  Your body weight can be the anchor for specific movements, as you stand on a band to keep it still. 

The best way to anchor your bands is around a sturdy pole you know won't go anywhere, like a freestanding support beam. 

If you don't have a support beam, anchor your bands in a closed door. Many bands come with anchor attachments, or you can purchase one pretty inexpensively. 

For pull-ups, you'll need a pull-up bar to anchor your pull-up assist bands. Most of us don't have one just lying around our homes. Head to a local park to use their playground equipment or get a moveable pull-up bar that fits standard doorways. 

Five resistance moves to stronger biceps

Keep these tips in mind before we get into it. 

  • Maximal growth happens when you hit a range of angles and arm positions, so we switched up these moves to grow your biceps even greater and stronger. 
  • Perform each exercise for 30 seconds. If you're not struggling in that time, you need to level up to more challenging resistance bands.
  • You can perform this circuit one time at the end of a workout for total bicep burnout. 
  • To use this as a stand-alone bicep workout, repeat the circuit 3x, resting 1-2 minutes between sets. 

#1: Banded Bicep Curls

30-Second Set

  1. Stand with the arch of each foot on your resistance band and one end in each hand, palms facing forward.
  2. Keeping your abs tight to support your low-back, bend at the elbows, and curl your arms. Your elbows should stay in at your sides. 
  3. Return to the starting position.
  4. Repeat for 30 seconds.  

#2: Assisted Pull-Up

30-Second Set

  1. If you don't have a suitable spot to try pull-ups at home, place a pull-up bar in a doorway. Wrap a pull-up assist band around the bar. 
  2. Place a small step on the ground near the bar, and use it as you get into position. Grab the pull-up bar with both of your palms facing forward, and step one foot into the band. 
  3. Using the band to support part of your body weight, lift your body up until your chin is above the bar.
  4. Return to the starting point.
  5. Repeat for 30 seconds.

#3: Seated Bicep Curls with Band

30-Second Set

  1. Anchor your resistance band under the bottom of a closed door. Grab the band in both hands and move away from the door until the band is tight.
  2. Facing the door, sit on your butt, with knees bent to 90° and feet planted flat on the ground. 
  3. With an underhand grip, use both hands to hold the band, shoulder-width apart. 
  4. Place your elbows on your knees for support, and straighten your arms out fully. 
  5. Keeping your elbows in place, curl your forearms up toward your face. 
  6. Return to the starting position.
  7. Repeat for 30 seconds. 

#4: Band Pull-Aparts

30-Second Set

  1. Stand straight with feet shoulder-width apart. 
  2. Grab a looped resistance band, one end in each hand with palms facing up or down. 
  3. Lift both arms to shoulder height directly in front of you. Engage your core, and pull both arms out toward your sides without dropping them below the shoulders. 
  4. Return to the starting position.
  5. Repeat for 30 seconds. 

#5: Seated Hammer Curls with Band

30-Second Set

  1. Sit on an armless chair or the end of a bench with a pull-up resistance band under both feet. Keep your knees shoulder-width apart.
  2. Grab an end of the strength band in each hand and place your arms down by your sides, palms facing each other. 
  3. Keeping your elbows in tightly at your sides, engage your core, and curl your forearms up toward your shoulders. Ensure your hands continue to face inward like you're swinging a hammer. 
  4. Return to the starting position.
  5. Repeat for 30 seconds. 

Final notes: Best bicep workout with resistance band

If you're looking for a simple workout solution, get yourself a set or two of resistance bands. A simple bicep curls with resistance band loops workout doesn’t require an expensive gym membership or expensive heavyweight equipment!

We promise you'll be surprised by how difficult a thin rubber band can be when your arms are shaking uncontrollably after just 60 seconds. 

Use bands on their own for an effective strength workout, or cross-train with them to reap the combined benefits of free weights, resistance bands, and cardio exercises. 

You’ve got nothing but gains waiting for you!

Katherine Holden

Katherine Holden

Katherine is a CrossFit expert with humble origins. Starting out on a ranch, ever since she was nine, she spent most of her life roping and competing in team roping. After finding bodyweight exercises interesting she sought after a career in CrossFit and dedicated her life towards achieving the body of her dreams. Today Katherine is a personal trainer that loves to travel the world and change the lives of her clients.

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