Resistance Bands for Biceps | Bicep Workout for Huge Arms
In this post I’m going to tell you about using resistance bands for biceps, and how to get bigger, stronger arms just by using bands for your bicep workout.
You can use resistance bands instead of free weights to do different kinds of bicep curls (which are really the only bicep isolation exercise there is). For maximum bicep growth, you need to do curls from different angles – and for this, resistance band workouts are actually better than weights.
3 reasons why using resistance bands for your bicep workout is a good idea:
- The resistance level increases as the band is stretched, so your muscles get the highest resistance when they are in their strongest position (read this article to find out more).
- Bands can provide resistance on any plane of movement, making it easy to do bicep curls from several angles – essential if you want to get the most from this isolation exercise.
- Unlike weights, you can chuck your resistance bands into your bag and take them to the park or beach to pump those arms out in the sunshine and fresh air.
What are the best resistance bands for bicep workouts?
Two kinds of resistance bands are best for your bicep workout:
How to use resistance bands for bicep curls?
As you see above, both these two kinds of bands are easy to use for doing basic standing curls, where your upper arm stays vertical, in line with your body. You just stand on the middle of the band and do bicep curls same as you would with a dumbbell. You can do this either one-handed or two-handed.
But that’s not enough if you want the ultimate pair of guns. To get the full benefit of bicep curls, you need to add a couple of other variations to this exercise:
One is with the band attached in front of you so that your upper arms are angled slightly forward and you’re pulling the band back towards your chest.
The other is with the band attached behind you (as shown here) and the direction of pull is from back to front.
Bands are easy to attach to fixed objects in order to vary the angle; the resistance tubes even come with a door anchor which lets you attach them to a door frame.
How do resistance band curls target biceps?
Normal standing curls, where your arms are vertical, target your whole bicep muscles evenly. When you attach the band in front of you, you target the short head of the bicep (on the inside of the arm).
With the band attached behind you, you’ll target the long head bicep more. You should do all three variations if you want to increase mass as much as possible in the whole bicep.
Of course, with resistance bands there are any number of sub-variations you can do by altering the position of the band and the angle of resistance. Check out this video for some ideas on training your biceps with resistance bands: