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November 17, 2022 3 min read

The biceps are a major muscle group that can help you achieve a toned physique when properly trained and cared for. When your biceps are well-developed, you can see a significant improvement in the appearance of your arms.

To build bigger biceps using a resistance band, you must first understand how resistance bands work and how to utilise them properly.

What Are the Advantages of Using Power Bands over Free Weights?

Power bands are a great alternative to free weights for many reasons. The effects you see from resistance bands are usually similar to those from free weights. Personal trainers like Luke Zocchi believe that resistance bands can build muscle as effectively—if not more so—than dumbbells.

Zocchi, a well-known personal trainer who trained celebrities like Chris Hemsworth, said,"Like dumbbells, resistance bands provide a level of resistance to help your muscles tear and become stronger. However, unlike dumbbells,resistance bands maintain constant tensionon muscle groups throughout the entire movement of an exercise and therefore create greater muscle growth." 

Furthermore, according to the country's leading fitness expert, Juliet Kaska, power bands can help improve your exercise practices and form.

She said, "Resistance bands require you to work both theeccentric and concentric contraction.The concentric contraction is the shortening of the muscle. If you're doing a bicep curl, this is the portion where you bring the weight up, shortening the space at the elbow. The eccentric contraction is when you bring the weight down. It's this eccentric movement that most often gets neglected when doing exercises with free weights, leading someone to drop the weight rather than slowly bring it down with resistance. By using a resistance band, you're less likely to cheat yourself out of half an exercise, keeping your muscles engaged throughout."

3 Power Band Exercises That Build Bigger Biceps

  1. Biceps Curl with a Resistance Band: Hold one end of the band in each hand and stand on top. Place your feet about hip-width apart, then bend forward at the waist so that your arms are fully extended and parallel to the floor. With your arms fully extended and parallel to the floor, slowly curl the band toward your shoulders. Hold a moment at the top of the movement, then slowly lower back down. Repeat for 20 reps.
  2. Single Biceps Curls with a Resistance Band: Grab the resistance band with one hand and place your other foot in the centre of the band. Pull the band toward your chest and bend your arm until it is at chest height. Move your arm back down in a controlled movement. Repeat for 20 reps.
  3. Standing Row with a Resistance Band:With your feet shoulder-width apart, bend forward from the waist. Grasp the elastic band with your palms facing toward your body. Your knees are slightly bent, and your back is straight—initiate movement with your shoulder blades. Lift your elbows and pull the band toward your belly button. Repeat for 20 reps.


Resistance bands are a great way to build bigger biceps. They allow you to work out your arms from various angles, which prevents you from getting bored with your workout routine. They also provide an intense workout that helps you to lift more weight than traditional free weights.

Get your own set ofPower Bands today and start building bigger biceps. Shop at POWERBANDS® and experience the powerful effect of resistance bands.