{"id":3539,"date":"2021-01-10T21:18:09","date_gmt":"2021-01-10T15:48:09","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=3539"},"modified":"2025-09-11T20:00:58","modified_gmt":"2025-09-11T20:00:58","slug":"resistance-band-bicep-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/resistance-band-bicep-exercises","title":{"rendered":"9 Best Resistance Band Bicep Exercises for Strong Arms"},"content":{"rendered":"\n

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<\/a><\/sup> 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>: 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<\/span>, 2<\/a><\/sup>Singh, Amrinder. (2021). Resistance Band Training: Effect on Physical Parameters<\/a> – ResearchGate.com<\/span>, 3<\/a><\/sup>Kamaal, Mohd. (2024). Effect of Resistance Band and Barbell Exercises on Bicep Muscles Strength. African Journal OF Biomedical Research<\/a>. 27. 10283-10288. 10.53555\/AJBR.v27i4S.5645.<\/span><\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Exercises<\/th>Target Muscle<\/th><\/tr><\/thead>
Standing 1-arm Bicep Curl<\/td>Biceps<\/td><\/tr>
Concentration Curl<\/td>Biceps<\/td><\/tr>
Hammer Curl<\/td>Biceps & Brachialis<\/td><\/tr>
Reverse Bicep Curl<\/td>Biceps, Brachialis, & Forearms<\/td><\/tr>
Crossbody Biceps Curl<\/td>Biceps<\/td><\/tr>
Dual Arm Biceps Curl<\/td>Biceps<\/td><\/tr>
Lying Bicep Curl<\/td>Biceps<\/td><\/tr>
Resistance Band Drag Curl<\/td>Biceps & Brachialis<\/td><\/tr>
Bayesian Biceps Curls<\/td>Biceps & Brachialis<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

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<\/a> to build bigger biceps and stronger arms.<\/p>\n\n\n\n

Anatomy and Functions of Bicep Muscles<\/strong><\/h2>\n\n\n\n
\"Biceps<\/figure>\n\n\n\n


The biceps muscle is one of the two muscles that make up the upper arm. They run down from the shoulder to the elbow.<\/p>\n\n\n\n

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

The long head originates from the shoulder blade and inserts into the upper arm bone, called the humerus.<\/p>\n\n\n\n

The short head originates from below your elbow and inserts into your forearm bone, called the radius.<\/p>\n\n\n\n

Both are responsible for flexion and supination movements in the elbow joint.<\/p>\n\n\n\n

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<\/a><\/sup> Brachialis muscle<\/a> Author: Niamh Gorman, MSc \u2022 Reviewer: Alexandra Osika – Kenhub.com<\/span><\/p>\n\n\n\n

You can strengthen all these muscles using the various resistance band biceps I’ve shared in this blog.<\/p>\n\n\n\n

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40 Best Resistance Band Exercises to Bolster Your Entire Body w\/ PDF<\/a><\/blockquote>