Bicep -Workout

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Arm Exercises with Resistance Bands (Bigger Biceps)

Building Bigger Arms

The absolute best way to build bigger biceps is by doing curls. The movement directly isolates the bicep to varying degrees based on the hands’ position during the movement. Most guys think the only way to gain size is to hit the gym and use barbells, dumbbells, cable machines, etc. All of these things certainly work very well. But they’re all unnecessary when you have a set of resistance bands. Exercising the muscles with progressive resistance is what triggers growth. Our muscles don’t know the difference between resistance from a dumbbell or a resistance band. Using resistance bands is convenient and cost-effective. You can use them at home, on vacation, and anywhere in between.

Here are (5) Arm Exercises with Resistance Bands for Bigger Biceps:

  • Straight Bicep Curls
  • Hammer Curls
  • Static (Tension) Curls
  • Alternating Supination Curls
  • Wide Curls

With each exercise, the key is to control the movement. Keep your upper arms locked in position alongside the body and slowly perform the negative (eccentric) part of the movement. Avoid excessive body movement to keep most of the tension on the arms during the exercise. Time under tension helps the muscle grow. We minimize the growth potential by performing the exercises too fast and using body movement to assist. Remember to keep tension on the arm/s at the bottom of the movement. Don’t let your arms straighten completely, as this will release the tension on the biceps.

Whatafit Resistance Bands Set (16pcs), Exercise Bands with Door Anchor

Straight Bicep Curl:

Straight Bicep Curl exercise for bigger biceps resistance bands

Start with the resistance bands beneath the feet. Keep feet about shoulder-width apart. Having the feet further apart will create more tension on the band and increase the amount of resistance. Palms should face upward (supinated grip). Raise both arms simultaneously to chest height and lower slowly, keeping tension on the biceps throughout the movement. This move is the basic exercise to build the biceps. The movement is the same, whether done with resistance bands, dumbells, etc..

Hammer Curls:

Hammer Curls bicep forearm exercise resistance bands

Start with the resistance band beneath the feet. Keep feet about shoulder-width apart. Having the feet further apart will create more tension on the band and increase the amount of resistance. Palms should face each other (neutral grip). Raise both arms simultaneously to chest height and lower slowly, keeping tension on the biceps throughout the movement. Performing the curl with a neutral grip, as shown, takes the emphasis from the biceps and concentrates more on the forearms. The movement is the same, whether done with resistance bands, dumbells, etc..

Static (Tension) Curls:

static tension arm curls resistance bands biceps

Start with the resistance band beneath the feet. Keep feet about shoulder-width apart. Having the feet further apart will create more tension on the band and increase the amount of resistance. Palms should face upward (supinated grip). Start by curling one arm halfway, Hold the arm at that halfway point and perform (4) curls with the opposite arm. After the fourth repetition, hold that arm at the halfway point. Now perform (4) repetitions with the opposite arm (the arm originally locked at the halfway point). Perform this sequence twice. When done, you should have completed (8) total repetitions with each arm while the opposite arm was held steady in the halfway position.

Alternating Supination Curls:

alternating supination curls bicep resistance band exercise

Start with the resistance band beneath the feet. Keep feet about shoulder-width apart. Having the feet further apart will create more tension on the band and increase the amount of resistance. Palms should face each other (neutral grip). While keeping one arm done at your side, raise the opposite arm to chest height and lower slowly. Then keep that arm down at your side (remember not to relax the arm completely when in the bottom position) and raise the opposite arm to chest height and lower slowly. Continue that pattern until the desired number of reps are completed with each arm. As noted, this movement starts with the palms facing each other (neutral grip). As you start to raise the arm to begin the repetition, turn the arm so that the palm faces up (supinated) return the wrist to the starting position as you lower your arm so that the palm faces inward at the bottom of the move. Rotating the arm as described, will work the forearm as well as the biceps.

Wide Curls

wide curls bicep exercise resistance bands

Start with the resistance band beneath the feet. Keep feet about shoulder-width apart. Having the feet further apart will create more tension on the band and increase the amount of resistance. Palms should face upward (supinated grip). Turn your arms out to the side. (make sure to keep the upper arms firmly against the upper body. With the arms in that outward position, raise both arms simultaneously to chest height and lower slowly, keeping tension on the biceps throughout the movement. Having the arms rotated outward in this position will concentrate more on the bicep’s inner (short) head. This helps build the bicep “peak.”

These Arm Exercises with Resistance Bands are Guaranteed to Grow Bigger Biceps

Do these (5) exercises regularly, and you’ll see the increased size in your biceps. Perform 8-12 repetitions of each move for 3 to 4 rounds. Keep your rest period no longer than 30 seconds between sets. As you progress, you can add intensity by using a heavier resistance band, increasing the total number of reps and/or sets, or decreasing rest time between sets.

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Last modified: 11th January 2021