6 Resistance Band Bicep Exercises & Workouts for Bigger Arms

Since you’ve landed here, it’s safe to assume you want the most effective resistance band exercises for your biceps. Good news: you do not need a rack of dumbbells to build legit arms. With the right setup and a little strategy, resistance band curls can light up your biceps and help you chase that mountain-peak look.

Quick answer: The best resistance band bicep exercises are band curls (single arm and two arm), reverse curls, hammer curls, and anchored concentration curls. Use slow eccentrics, a strong squeeze at the top, and progressive tension (more stretch, more reps, or a heavier band) to keep growing.

Best for hypertrophy: 8-20 reps, 3-5 sets, 2-3x per week
Best tempo for bands: controlled down, crisp up, squeeze hard at the top
Best “secret sauce”: add forearm supination and a small elbow-forward finish on some curls to bias the biceps brachii
Joint-friendly: bands are often easier on wrists and elbows than straight-bar curls

Rather than just jumping right into the resistance band bicep exercises, we’re going to cover biceps anatomy so you understand why different curls hit differently and how to engage the right tissue during your reps. We’ll also cover why band curls are worth doing even if you have dumbbells and barbells at your disposal.

Safety note: If you have sharp elbow pain, lingering tendon pain, numbness, or symptoms that shoot down the forearm, reduce load and range of motion and consider getting checked out before pushing volume.

resistance band bicep curls

BICEP ANATOMY

Your “biceps” area is mainly influenced by two key elbow flexors: the brachialis and the biceps brachii. (Yes, there are other helpers, but these two run the show for most curls.)

Brachialis: Sits underneath the biceps brachii and attaches to the humerus and ulna. Its main job is simple and beautiful: elbow flexion, meaning it bends your elbow. In other words: curls make it happy.

Biceps brachii: Has a long head and short head and crosses both the shoulder and elbow. It helps flex the elbow, and it also assists with forearm supination (turning your palm up/out) and a bit of shoulder flexion (bringing the upper arm forward). This is why small changes in arm angle, grip, and rotation can change how a curl feels.

are resistance bands good for arm exercises

HOW TO ISOLATE THE BICEPS?

Because the biceps contribute to elbow flexion and forearm supination, they get plenty of work during pulling exercises like pull ups, chin ups, and rows.

In fact, compound pulling is so effective that if you train hard enough, you could get respectable biceps without doing much direct arm work at all. But if your biceps are lagging, or you want next-level arms, isolation curls are the fastest way to add targeted volume.

So, while bicep isolation exercises are not mandatory if you already do an adequate amount of compound pulling exercises, they are absolutely worth it if you want to build impressive peaks.

Note: Unless you are a bodybuilder, there’s usually no need to dedicate an entire workout to arms. A smarter approach is to add 2-4 hard sets of curls after a pull day, when the biceps are already warm and slightly fatigued.

At SET FOR SET, we like doing several sets of bicep isolation exercises (bands and/or dumbbells) after a pulling workout. The Push Pull Leg split is our favorite.

CURLS, CURLS, CURLS

One thing every bicep exercise has in common: they are all curls. Bicep curl, reverse curl, hammer curl, and so on.

That’s because elbow flexion is the biceps’ primary job. Curls take the muscle through a lengthened position and a shortened position, which is exactly what you want for growth.

The biceps also help with forearm supination, so rotating the wrist on some curls can increase biceps brachii involvement (more on that later).

Now, not all curls are alike. By changing angles, hand position, and where the load feels hardest, you can shift stress and stimulate your biceps in slightly different ways. That variety is a big part of building thick arms and a more noticeable peak.

bicep exercises with bands

WHAT MUSCLES DO BICEP CURLS WORK?

Bicep curls primarily work the brachialis and biceps brachii. But your forearms always join the party, and depending on the curl style (reverse, hammer, supinating), they can become major contributors. Your shoulders and core also contribute, especially during unilateral curls where your torso has to resist twisting.

So, is there “true” bicep isolation? Technically no, but curls are about as close as it gets. Certain movements (like concentration curls) do a great job of limiting cheating and keeping tension where you want it. You will also get some shoulder and trunk involvement through isometric contraction.

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ADVANTAGES OF DOING BICEP CURLS WITH BANDS

Bands are portable, cheap, and make home training easy. But the real advantage is how bands load the curl and how friendly they can be on joints when you use good form.

These are the main reasons why resistance bands are so good for bicep training:

VARIABLE RESISTANCE MATCHES THE STRENGTH CURVE: Bands get harder the more you stretch them. That means many band curls feel lighter at the bottom and hardest near the top, where you can really squeeze and keep tension on the biceps. This is also why band curls are a great complement to free weights. Do both dumbbells curls and band curls, or even pair them in the same session.
EASIER ON THE JOINTS: Many lifters find band curls easier on wrists and elbows than straight-bar curls. If you are returning from a layoff, dealing with cranky elbows, or just want a smoother resistance profile, bands are a smart option.
GREAT FOR SLOW ECCENTRICS AND HARD SQUEEZES: Bands make it natural to squeeze at the top and control the lowering phase, which is a simple way to increase time under tension without needing heavier weights. For a deep muscle burn, slow your eccentric (lowering) and pause at peak contraction. Learn more here: concentric vs eccentric muscle contraction.
RESISTANCE IS EASY TO ADJUST: With bands you can increase difficulty without changing equipment: loop the band more times under your foot, choke up on the band, step farther from an anchor, or switch to a thicker band. You may not know the exact poundage, but you can absolutely progress week to week.

6 BICEP EXERCISES WITH RESISTANCE BANDS

1. Single Arm Resistance Band Bicep Curl (0:20)

2. Single Arm Resistance Band Reverse Bicep Curl (0:35)
3. Single Arm Resistance Band Hammer Curl (0:48)
4. Resistance Band Bicep Curl (1:03)
5. Resistance Band Reverse Bicep Curl (1:18)
6. Resistance Band Concentration Curl | Anchored (1:26)

Form cue that applies to every curl below: keep your elbow mostly pinned, avoid swinging, and let the biceps do the work. If your shoulders take over, lower the resistance and slow the rep down.

1. Single Arm Resistance Band Bicep Curl (0:20)

This is your standard curl, done one arm at a time so you can focus on clean reps and a strong squeeze.

Loop the band around your feet (more loops for more resistance). Grab the band with your palm up. Curl while keeping your elbow pinned to your side. Squeeze at the top and lower down slowly.

Single Arm Banded Bicep Curl Muscles Worked:

Brachialis, biceps brachii, and brachioradialis (forearm). Your core also works to keep you from twisting.

2. Single Arm Resistance Band Reverse Bicep Curl (0:35)

Loop the band around your feet. Grab the band with your palm down. Curl while keeping your elbow pinned. Squeeze at the top and lower down slowly.

Single Arm Banded Reverse Bicep Curl Muscles Worked:

Brachialis and biceps brachii, plus heavy forearm involvement (often the forearms feel like the primary mover on this one). Core is engaged for stability.

3. Single Arm Resistance Band Hammer Curl (0:48)

Hammer curls use a neutral grip (palm in). This often shifts more work to the brachialis and brachioradialis while still hitting the biceps.

Single Arm Banded Hammer Curl Muscles Worked:

Brachialis, biceps brachii, brachioradialis. Core is engaged for stability.

4. Resistance Band Bicep Curl (1:03)

Step onto the band with both feet (about hip width). Grab the band palms up. Curl while keeping elbows pinned. Squeeze hard at the top and lower down slowly.

Banded Bicep Curl Muscles Worked:

Brachialis, biceps brachii, and brachioradialis.

5. Resistance Band Reverse Bicep Curl (1:18)

Step onto the band with both feet. Grab the band palms down. Curl while keeping elbows pinned. Squeeze at the top and lower down slowly.

Banded Reverse Bicep Curl Muscles Worked:

Brachialis and biceps brachii, plus major forearm involvement.

6. Resistance Band Concentration Curl | Anchored (1:26)

Anchor the band low. Step away until the band is taut at the start.

Get into a half-kneeling stance, perpendicular to the band. Brace your torso.

Rest your elbow/triceps on your inner thigh and curl slowly. Keep the upper arm pinned the entire time.

Use a slow, controlled tempo on both phases.

Banded Concentration Curl Muscles Worked:

Concentration curls hit the same prime movers as regular curls, but they reduce cheating and help you keep tension on the biceps. In an American Council on Exercise (ACE) study, concentration curls were reported to produce very high biceps activation compared to several other curl variations.

As you can see, each exercise hits the muscles a little differently. If your goal is maximum bicep growth, rotating these variations over time is a smart move.

resistance band bicep workout

TIPS FOR RESISTANCE BAND BICEP CURLS

TIP #1 - REPS & VOLUME FOR BICEP GROWTH:

A simple hypertrophy range is 8-20 reps for most band curls. Aim for 3-5 sets per exercise, and hit biceps 2-3x per week depending on your split and recovery.

As a rule: higher tension bands usually mean fewer reps, lighter tension means more reps. Rotate both over time.

Related: How To Build Muscle

TIP #2 - TEMPO:

A great default tempo for band curls is crisp up, slow down.

Lift with control and intent (do not swing).
Squeeze 1 second at the top.
Lower slowly for 2-4 seconds.

You do not have to be “explosive,” but you should avoid turning the set into a slow-motion shoulder swing. Clean reps beat dramatic reps.

TIP #3 - INCREASING RESISTANCE:

Bands are easy to progress. Use one (or more) of these levers:

Switch to a heavier band.
Add more stretch at the start (more loops under the foot, step farther from the anchor).
Choke up on the band (grab lower).
Add reps, add sets, or slow the eccentric.

TIP #4 - MORE BICEPS BRACHII ENGAGEMENT:

The brachialis is a workhorse for elbow flexion, which is why many curls feel “thick” but not always “peaky.” If you want more biceps brachii involvement, use these two tools where they make sense:

Forward shoulder flexion at peak contraction
Wrist/forearm supination

Forward Shoulder Flexion at Peak Contraction

Curl normally with the elbow pinned. At the very top, when you cannot curl any higher, bring the elbow forward a few inches and squeeze hard. Keep it small and controlled.

Wrist/Forearm Supination

Start neutral (palm in), then rotate as you curl so you finish palms up and slightly turned outward at peak contraction. This takes the biceps through a more complete job description: elbow flexion plus supination.

Should I do this on every set?

No. Do it on some sets of standard curls. Do not force it on reverse curls or anchored concentration curls.

TROUBLESHOOTING (COMMON BAND CURL PROBLEMS)

“I feel it in my shoulders”: lighten the band, pin the elbow, slow the eccentric, and keep ribs down.
“The band snaps me down”: reduce tension at the start and control the lowering phase.
“My wrists hurt”: use a neutral grip (hammer curl) and keep wrists stacked, not bent back.
“My elbows get cranky”: limit range slightly, avoid hard lockouts, and reduce total weekly sets for a week.

bicep workout with resistance bands

BICEP WORKOUT WITH RESISTANCE BANDS

RESISTANCE BAND BICEP WORKOUT #1 (sets & reps)

Bicep Curl - 3 sets x 15 reps
Reverse Bicep Curl - 3 sets x 12 reps
One Arm Bicep Curl - 3 sets x 10 reps (each side)
Concentration Curl - 3 sets x 10 reps

RESISTANCE BAND BICEP WORKOUT #2 (supersets)

Superset the first two for 3 rounds, then superset the next two for 3 rounds. Efficient and painful (in a good way).

Reverse Bicep Curl x Bicep Curl - 10 reps & 10 reps for 3 sets
Single Arm Bicep Curl x Concentration Curl - 10 reps (each side) & 10 reps (each side) for 3 sets

RESISTANCE BAND BICEP WORKOUT #3 (circuit)

30/30 workout. Do 30 seconds work, 30 seconds rest, then move to the next exercise. Complete 3-4 rounds.

Single Arm Bicep Curl (left)
Single Arm Bicep Curl (right)
Single Arm Hammer Curl (left)
Single Arm Hammer Curl (right)
Reverse Bicep Curl

RESISTANCE BAND BICEP WORKOUT #4 (EMOM)

Do each exercise Every Minute On The Minute (EMOM). One set per minute. Set up for the next movement before the new minute starts.

Bicep Curl x 20 reps
Single Arm Reverse Bicep Curl (left) x 15 reps
Single Arm Reverse Bicep Curl (right) x 15 reps
Hammer Curl x 20 reps

Repeat for 2-4 rounds.

RESISTANCE BAND BICEP WORKOUT #5 (AMRAP)

Do As Many Reps As Possible (AMRAP) in 5 minutes. Rest only as needed.

Choose one resistance band bicep exercise and do as many quality reps as possible in the 5 minutes.

This is a simple finisher after a pull or back day if you want to beef up your arms.

RESISTANCE BAND BICEP WORKOUT #6 (intra)

Rather than doing bicep exercises after a workout or as a standalone workout, you can add band curls in-between sets of your main lifts. This works best with routines built around compounds.

For example:

Bench press - 3 sets x 10 reps

Resistance Band Bicep Curls x 20 reps

Incline Bench Press - 3 sets x 10 reps

Resistance Band Reverse Bicep Curl x 20 reps

Decline Fly - x 12 reps

Resistance Band Single Arm Hammer Curl x 15 reps each side

Chest Dips - x 15 reps

Resistance Band Concentration Curls x 15 reps each side

If you want to mix things up, superset bands with dumbbells: hit a heavier dumbbell curl set (6-8 reps), then immediately do a higher-rep band set (10-20 reps). Best of both worlds.

SFS Five Band Workouts

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FAQS: RESISTANCE BAND BICEP EXERCISES

Are resistance band bicep curls effective for muscle growth? Yes. If you take sets close to failure, control the eccentric, and progress tension over time, bands can absolutely build biceps.
What rep range is best with bands? Most people grow well in the 8-20 rep range. Higher reps also work if you are pushing close to failure with clean form.
Can I train biceps with bands every day? It is possible, but not necessary. For most, 2-3 sessions per week with enough total weekly sets is plenty.
What is the best band curl for bicep peak? Standard curls with supination and a hard top squeeze, plus long-head focused work like hammer curls, are a great combo over time.
What if I only have one band? You can still progress by looping it more times, changing your start position, stepping farther from an anchor, slowing tempo, and adding reps.

More Targeted Resistance Band Exercises:

SFS FIVE - Resistance Band Workout Package

6 Resistance Band Bicep Exercises & Workouts for Bigger Arms

Written by Sam Coleman | Co-founder