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October 14, 2021 3 min read

If you’re looking to tone your biceps without the need for weights, resistance band workouts are the best way to achieve those goals. They are much more flexible and can provide a deeper workout for all your muscle groups. 

The best thing about resistance training is that it can more easily cater to your goals depending on the exercise you choose to do. You can bulk up, slim down, or just build muscle mass and strength. You also have a wider range of motion than you would with a machine.

Additionally, resistance band training is generally considered safer than weight training when it comes to the risk of injury. Different levels of resistance can cater to your strength and stamina, and your workout can be customized to hit certain stress points. Here are some great bicep workouts you can do with resistance bands:

Bicep Curls

This exercise is essentially your basic bicep curls using weights, except this time, you nix the weights and add tension by putting a resistance band in both hands. Use your feet to step on one resistance band each in the middle.

To start your reps, pull up the resistance bands by holding onto the ends. Make sure you’re standing upright, and you only start to feel resistance when you start curling your bicep. Then follow these steps:

  • Stand upright with your feet shoulder-width apart, then tighten your core.
  • Start with your arms flat on your side with your palms facing up.
  • Pull your forearms up to as much tension as you prefer, either halfway up or all the way to your shoulder.
  • Slowly lower your forearms and repeat.
  • Start with eight reps a set, then work your way up to four sets of ten reps.

Reverse Bicep Curls

As the name indicates, this is an inverse of the former exercise. The only difference is that you should have your palms facing down. This adds more pressure on your forearm, so it’s a bit more difficult than the standard bicep curls. It’s good for added bicep development and going up a level in terms of resistance.

The instructions for this exercise are pretty much identical to your regular bicep curls, save for the positioning of your palms.

Seated Hammer Curls

Hammer curls are more intense than bicep curls because it works out more muscle groups. Turning into a seated variation overloads your arms even more as you can take on more resistance. If you’re looking to build your biceps faster and bigger, this workout should be your main go-to. 

This workout will fully compress and stretch your muscles. Make sure you’ve got a comfortable seating position with good posture before you start it out. Then you can proceed with the following steps:

  • Once you’re seated on a chair or exercise ball, put a resistance band under your feet. 
  • Make sure you’re sitting with your arms and back straight and that your feet are flat.
  • Grab the resistance band from your side, like you’re pulling up a hammer, then curl it all the way up to your shoulders.
  • Keep in mind that your elbows need to be still to effectively complete one rep. Slowly return the band to the starting position and repeat.
  • You can start with three sets of eight reps, then work your way up to 12 reps.


These resistance band workouts are a great starting point for anyone looking to improve their biceps. You can eventually branch out to more complex resistance training. That said, this solid trio should provide a great routine to stick to every arm day.

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