9 Best Resistance Band Bicep Exercises for Strong Arms

Performing bicep curls with a resistance band is as effective as using dumbbells and barbells because it provides an excellent range of motion and adequate stress to build muscle, strength, and definition.¹ Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. doi: 10.1177/2050312120961220. PMID: 30815258; PMCID: PMC6383082, ²Singh, Amrinder. (2021). Resistance Band Training: Effect on Physical Parameters – ResearchGate.com, ³Kamaal, Mohd. (2024). Effect of Resistance Band and Barbell Exercises on Bicep Muscles Strength. African Journal OF Biomedical Research. 27. 10283-10288. 10.53555/AJBR.v27i4S.5645.

In this article, I’ll show you the following resistance band bicep exercises that target the long and short heads as well as the brachialis and build strong and round biceps.

These exercises are suitable for all fitness levels. Whether you’re a beginner or intermediate, male or female, you can incorporate them into a full-body resistance band workout routine to build bigger biceps and stronger arms.

Anatomy and Functions of Bicep Muscles

The biceps muscle is one of the two muscles that make up the upper arm. They run down from the shoulder to the elbow.

The biceps muscle is made up of two heads: the long head and the short head.⁴ Tiwana MS, Charlick M, Varacallo MA. Anatomy, Shoulder and Upper Limb, Biceps Muscle. [Updated 2024 Jan 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519538/

The long head originates from the shoulder blade and inserts into the upper arm bone, called the humerus.

The short head originates from below your elbow and inserts into your forearm bone, called the radius.

Both are responsible for flexion and supination movements in the elbow joint.

There is another muscle close to the biceps, the brachialis. It works as the primary mover of elbow flexion and generates nearly 50 percent of arm power.⁵ Brachialis muscle Author: Niamh Gorman, MSc • Reviewer: Alexandra Osika – Kenhub.com

You can strengthen all these muscles using the various resistance band biceps I’ve shared in this blog.

Pros & Cons of Training Biceps with Resistance Bands

Pros:

1. The resistance bands are affordable, portable, and effective. With bands, you can train your biceps anywhere, such as at home, on the beach, or at the gym.
2. Resistance bands are a good alternative to weights for building muscle, as they can produce similar strength gains compared to conventional resistance training in various age groups of people. (1)
3. Bands provide a full range of motion and allow you to adjust the tension level according to your needs. This helps hammer your two-headed muscle with different angles with moderate to heavy weights.
4. With bands, you can do unilateral exercises (using one arm or leg at a time). Unilateral exercises allow you to do a single-arm biceps curl and help you focus more on your weaker muscle and fix muscle imbalances.⁶ Kassiano, Witalo & Nunes, J.P. & Costa, Daniella & Ribeiro, Alex & Loenneke, Jeremy & Cyrino, Edilson. (2025). Comparison of Muscle Growth and Dynamic Strength Adaptations Induced by Unilateral and Bilateral Resistance Training: A Systematic Review and Meta-analysis. Sports Medicine. 55. 923-936. 10.1007/s40279-024-02169-z,

Cons:

• Bands are good for increasing strength and lean mass, but they are not good enough to build bigger biceps like bodybuilders. You have to lift weights in the gym to achieve sizable biceps.
• You can train your biceps efficiently with resistance bands, but you will only have a limited number of exercises to perform. Whereas with dumbbells and barbells, you can do various exercises to hit your biceps from every angle.

9 Best Resistance Band Bicep Exercises for Stronger Arms

1. Standing Single-arm Bicep Curl

The one-arm resistance band curl allows you to focus on one bicep at a time. It helps you work more on your weaker arm and correct muscle imbalance. Having both arms equally strong helps perform various pull exercises effectively.

How to do a single-arm biceps curl:

1. Place a resistance band under your feet from one side and hold the other side tightly with your right hand (palms facing up).
2. Stand upright with your arms straight against you and elbows pinned to your sides. That’s the starting position.
3. Curl your arms until you feel a good contraction in your biceps.
4. Pause for a second, then return to the start. That’s one repetition.

Aim for three to four sets of 10-15 reps per side (more on the weaker side). Avoid driving your elbows back during the curl, as it will make your exercise less effective.

2. Resistance Band Concentration Curl

Resistance band concentration curl is a great exercise to work on your biceps and forearms. The sitting position of this curl allows you to concentrate on your biceps during the entire movement. And because of its mind and muscle connection, the concentration curl elicits higher muscle activation and stimulates muscle growth.⁷ American Council of Exercise (ACE) Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.

Steps to perform a concentration curl:

1. Sit on your right knee and bend the other.
2. Grab any kind of band, place one side of it under your left foot, and firmly grab the other side with your right hand.
3. Place the back of your left arm on the inner part of your thigh (adductor).
4. Slightly lean forward so that you can curl perfectly. That’s the starting position.
5. Now, curl your arm until you feel the good activation in your bicep.
6. Pause for a moment, and then lower your arm back to the start. That’s one repetition.

3. Resistance Band Hammer Curl

The hammer curl involves performing curls using a neutral grip. This exercise trains the biceps long head and brachialis and helps develop muscular arms.

Steps to perform a hammer curl:

1. Grab a loop band and stand upright with your feet shoulder-width apart.
2. Place one side of the band under your feet and grab the other side with both hands with a neutral grip.
3. Keep your arms straight in front of your thigh and elbows tucked to your sides.
4. Now, curl your arm toward your shoulder until your biceps are entirely engaged.
5. Hold for a couple of seconds, and then lower your arms to the start. That’s one repetition.
6. Aim for three to four sets of eight to 12 reps.

You can also perform a single-arm hammer curl if you want to concentrate on one arm at a time.

4. Reverse Bicep Curl

The resistance band reverse bicep curl involves gripping the biceps with palms down. This variation works not only the biceps but also the brachialis (a muscle under the biceps) and the forearms, helping you add thickness to the arms, improve grip strength, and make the biceps look bigger and more defined.⁸ Comparison of electromyographic activation and number of repetitions completed between traditional, hammer and reverse dumbbell bicep curl among trained men – Harvard University

How to perform reverse biceps curls step by step:

1. Start by 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 arms until you feel the full contraction in your biceps.
6. Hold for a moment at the top before you uncurl your arms.
7. Do as many sets and repetitions as you like.

You can also perform this exercise unilaterally.

5. Resistance Band Crossbody Curl

The cross-body curl involves curling the band across your body toward the opposite shoulder, instead of straight up. It targets the biceps and brachialis, helping you build thicker, more defined arms that look impressive from every angle.

How to perform:

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 get fully engaged.
3. Hold for a second at the top and then return to the start. That’s your one Repetition.
4. Perform 2-3 sets of 10-15 reps on each side.

6. Dual Arm Resistance Band Curl

The dual arm bicep curl is a bilateral exercise where you perform curls using both hands. It allows you to curl a heavier band and helps build bigger biceps.

You can alternate between single-arm and double-arm curls to effectively train your biceps.

The bilateral bicep curls involve the following steps:

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 get 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 three sets of 10-12 reps each.

7. Resistance Band Lying Bicep Curl

This variation helps isolate the biceps, keeping tension on the muscles throughout the movement. It is a great exercise to create a round shape in your biceps muscle.

How to do a resistance band lying face curl:

1. Anchor one side of the band to the door handles or anywhere if it fits.
2. Hold the other end firmly and lie down on the floor or mat with your face up.
3. Bend your knees with your feet flat on the floor and keep your arms straight.
4. Curl your arms until your biceps are fully engaged.
5. Pause for a moment and then return to the start. That’s your one repetition.

8. Resistance Band Drag Curl

The drag curl is a unique bicep exercise that involves dragging the band straight up along your torso (keeping your elbows pulled back) instead of curling the band outward. This reduces front delt involvement and places more tension directly on the biceps brachii and brachialis, helping build thicker, peak-shaped arms.

To perform the resistance band drag curls, follow these instructions:

1. Grab a band and stand upright in the shoulder-width stance.
2. Place one end of the band under your feet and grip the other with an underhand grip.
3. Drive your elbows back as you curl your arm toward your shoulders.
4. Squeezing your biceps, pause for a moment before you uncurl your arms.
5. Perform two to three sets of eight to 10 reps.

9. Bayesian Biceps Curl

The Bayesian curl is another biceps exercise you can do with a band. It keeps the biceps under constant tension to maximize muscle growth.

Unlike the above exercises, it’s done with your arm positioned slightly behind your body, which gives the biceps a greater stretch at the bottom and keeps tension throughout the whole range of motion. This deep stretch helps activate more muscle fibers, helping you achieve strong and rounded biceps.

Steps to perform banded Bayesian curls:

1. Attach a resistance band to a sturdy object, such as a sofa or a door.
2. Stand facing away from the anchor point, holding the band in one hand with your palm facing up (supinated grip).
3. Step slightly forward so the band pulls your arm slightly behind your torso.
4. Keep your elbow fixed in place behind your body and your upper arm still.
5. Curl your arm, bringing your hand toward your shoulder while squeezing your biceps.
6. Feel the contraction at the top, then slowly return to the starting position.

Best Resistance Band Bicep Workout Routine

To create a well-designed and effective biceps workout routine, you need to include those exercises that work on each head. Explore some resistance band biceps workout routines for size and strength.

20-minute Banded Biceps Workout for Beginners:

30-minute Resistance Band Biceps Training for Experienced:

Frequently Asked Questions (FAQs)

Related Exercises

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10 Best Resistance Band Tricep Exercises

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10 Best Resistance Band Shoulder Exercises

20 Best Resistance Band Exercises for Abs and Core

6 Best Resistance Band Leg Exercises

References

• 1
  Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. doi: 10.1177/2050312120961220. PMID: 30815258; PMCID: PMC6383082
• 2
  Singh, Amrinder. (2021). Resistance Band Training: Effect on Physical Parameters – ResearchGate.com
• 3
  Kamaal, Mohd. (2024). Effect of Resistance Band and Barbell Exercises on Bicep Muscles Strength. African Journal OF Biomedical Research. 27. 10283-10288. 10.53555/AJBR.v27i4S.5645.
• 4
  Tiwana MS, Charlick M, Varacallo MA. Anatomy, Shoulder and Upper Limb, Biceps Muscle. [Updated 2024 Jan 30]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519538/
• 5
  Brachialis muscle Author: Niamh Gorman, MSc • Reviewer: Alexandra Osika – Kenhub.com
• 6
  Kassiano, Witalo & Nunes, J.P. & Costa, Daniella & Ribeiro, Alex & Loenneke, Jeremy & Cyrino, Edilson. (2025). Comparison of Muscle Growth and Dynamic Strength Adaptations Induced by Unilateral and Bilateral Resistance Training: A Systematic Review and Meta-analysis. Sports Medicine. 55. 923-936. 10.1007/s40279-024-02169-z
• 7
  American Council of Exercise (ACE) Study Reveals Best Biceps Exercises by Scott Young, M.S., John P. Porcari, Ph.D., Clayton Camic, Ph.D., Attila Kovacs, Ph.D., and Carl Foster, Ph.D.
• 8
  Comparison of electromyographic activation and number of repetitions completed between traditional, hammer and reverse dumbbell bicep curl among trained men – Harvard University