How to do Bicep Curls with Resistance Band?

Doing bicep curls with a resistance band can be interesting as well as effective. And may help you add some size to your biceps muscles. That’s why, In this article, I’ve shared the best resistance band bicep workout and exercises that you can do at home in just 5 to 10 minutes.

Additionally, I’ve also put a designed resistance band bicep home workout routine for all fitness levels, especially for beginners. So let’s start.

About this article

  • Target Muscles: Biceps
  • Type of Workout: Strength
  • Equipment needed: Resistance band, Loop band, and a Bench (for concentration curl)
  • Where to position or anchor the band? – In most exercises, under your feet. But, in some workouts, you need to anchor the band to the Door Handles or windows.

You may also like: Resistance Band Chest Workout


List of the 7 Best Resistance Band Bicep Exercises

  1. Single-arm Standing Bicep Curl
  2. Seated Concentration Curl
  3. Reverse Bicep Curl
  4. Hammer Curl
  5. Resistance Band Crossover Curl
  6. Both Arm Resistance Band Curls
  7. Lying Bicep Curl with a Resistance Band

How to Do resistance band Bicep Curls- All exercises

1. Single-arm Standing Bicep Curl

Resistance Band Bicep Curl
Credit: Freepik
  1. Pick a resistance band, place it under your feet from one side and hold the other side tightly with your right hand.
  2. Stand upright, and keep the band tight or loose according to your strength.
  3. Keep your elbows straight and pinned to your sides. That’s the starting position.
  4. Now, pull the band toward your shoulders until your bicep muscles got fully engaged.
  5. Pause for a sec, and then bring your arm back to the start. That’s one repetition.
  6. Do as many reps as you can. Recommended 3 sets of 10 reps each.
  7. Avoid driving your elbows back while curling your arm, as it will make your exercise easier and less effective.

2. Seated Concentration Curl

  1. First of all, sit down on the corner of any flat bench, pick a loop band, and place one side of it under your right foot and grab the other side firmly with your right hand.
  2. Place the back of your right arm inside of your thigh. And put your left hand on the left knee for support.
  3. Slightly bend your upper body so that you can curl perfectly. That’s the starting position.
  4. Now, curl your left hand until your biceps got engaged fully.
  5. Pause for a moment, and then lower your arm back to the start. That’s one repetition.
  6. Recommended 3 sets of 10 reps each set and each side.
  7. Focus on your biceps muscles throughout the movement.

3. Resistance Band Hammer Curl

Resistance Band Bicep Workout
Credit: Freepik
  1. Stand straight, holding a resistance or loop band, and place one side of it under your feet and grab the other side with both hands with a neutral grip.
  2. Keep your arms straight in front of your thigh and elbows pinned to your sides. That’s your starting position.
  3. Now, pull the band toward your shoulder until your biceps engaged.
  4. Hold for a couple of seconds and then lower your arms to the start. That’s one repetition.
  5. Try to do at least two sets of 12 reps each.

If you workout bicep with dumbbells, check this out: 10 Best Dumbbell Biceps Workout For Stronger Arms

4. Standing Reverse Bicep Curl with Resistance Band

  1. Start with standing straight, holding a loop band in your hand.
  2. Position the one end of the band under your feet.
  3. Hold the other end firmly with both hands with an overhand grip. Your palms should be facing you.
  4. Keep your arms straight and elbows tucked at your sides so that when you pull the band, it won’t go backward. That’s the starting position.
  5. Now, curl your both arms together until you feel your biceps worked.
  6. Hold for a moment at top of the lift, and then return your arm to the starting position. That’s your one rep.
  7. Do as many repetitions as you can.

5. Resistance Band Crossover Bicep Curls

  1. Stand straight, place one end of the loop band under your right foot and hold the other end with your right hand with an overhand grip.
  2. Now, pull the band toward your left shoulder across from your chest. Make sure your bicep muscles got fully engaged.
  3. Hold for a second at the top and then return to the start. That’s your one Repetition.
  4. Do as many reps as possible.

6. Both Arm Resistance Band Curls

  1. Stand upright with your feet shoulder-width apart, put one end of the band under your feet and grab the other end firmly with both hands.
  2. Keep your arms straight in front of your thighs and elbows slightly forward. That’s your starting position.
  3. Now, curl both arms together until your biceps got fully engaged.
  4. Pause for a moment at the reach and then lower to the start. That’s your one rep.
  5. Try to do at least two sets of 12 reps each.

7. Lying Bicep Curl with a Resistance Band

  1. Anchor one side of the band to the door handles or anywhere if it fits.
  2. Hold another side of the band firmly, and lay down on the mat on your back.
  3. Bend your knees to 90 degrees, and put your feet flat on the floor.
  4. Keep your arms straight and pull the band towards your shoulder. Make sure your bicep muscles got fully engaged.
  5. Pause for a couple of seconds at the final reach and then return to the start. That’s your one repetition.
  6. Try to do at least two sets of 10-12 reps each.

30-minute Resistance Band Workout Routine


  • Standing Single-arm Bicep Curl
    • 4 sets of 10 reps each
    • Duration: 5 minutes
  • Concentration Curl
    • 3 sets of 10-12 reps each set, each side
    • Duration: 4 minutes
  • Hammer Curl
    • 3 sets of 10-12 reps each
    • Duration: 4 minutes
  • Crossover Curl
    • 3 sets of 10-12 reps each set, each side
    • Duration: 4 minutes
  • Both Arm Resistance Band Curls
    • 4 sets of 10 reps each
    • Duration: 5 minutes
  • Reverse Bicep Curl
    • 4 sets of 10 reps each
    • Duration: 5 minutes
  • Lying Bicep Curl
    • 4 sets of 10 reps each
    • Duration: 5 minutes

Final Words

Most of you won’t believe that the elasticity band promotes similar strength gains like other conventional resistance exercises, but this is true (source). You can have a great workout session with only a resistance band. The best thing you don’t need to go to the gym or lift heavier weight for normal muscle gain (but for maximum weight is necessary). So try these resistance band bicep exercises at home and build sizeable biceps.

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