In this article, we bring you a very effective and quite a short and an intensive bicep workout, that can be done literally anywhere all you need is about 2 square meters of space and a long resistance band. This routine can be used as a home workout or, for example, as an addition to your existing gym routine.
Because of the intensity of this resistance band bicep workout, it will take you only about 10 minutes to complete. It’s suitable for beginner, intermediate, and for more advanced athletes and gym rats. It’s great for both toning your arms and for pumping your muscles up.
The resistance band bicep workout
The resistance band bicep workout consists of 5 simple exercises:
- Two-handed standing resistance band bicep curls
- One-arm resistance band preacher curls
- Resistance band drag curls
- Resistance band hammer curls
- Resistance band reverse grip bicep curls
What will you need for this workout?
- A long resistance band. Both a long looped style or a regular one will do nicely.
- A stopwatch.
Time:
- It takes about 10 minutes to finish the workout.
For who?
- The routine is suitable for both beginners and more advanced athletes.
- Can be used on its own and also incorporated into your existing workout plan.
This quick 10-minute bicep workout is a circuit workout, which means it uses circuit training logic. That means you perform all the exercises for a specific amount of time rather than repetitions, and then you move to the next exercise. When you complete the circuit, you will have a longer rest period and then re-do the routine.
Perform each of the bicep exercises in this workout for 45 seconds, then take a quick recovery/ rest break of about 15 seconds and move on to the next exercise in the routine. The 15 seconds is for both catching your breath, and for preparing yourself for the next exercise in the plan.
Once you have finished all of the five bicep exercises, rest for about a minute. If necessary, you can take a longer break as well, but try to keep it between 1 and 3 minutes.
Repeat this bicep circuit at least two times. If you feel like that isn’t enough, you can make it more challenging by adding another round, shortening the rest periods, or by doing each exercise for a longer time (for example 1 or 1.5 minutes).
Tips:
- Choose the right kind of band. It should be long enough so you could do all the exercises.
- Don’t use too heavy bands and focus on the proper execution of the resistance band exercises.
- If you need to take longer rest breaks then do so.
- If you want to make it more challenging, increase the intensity by either shortening the recovery time or by increasing exercise time.
Exercise guides for this resistance band bicep workout
1. Resistance Band Bicep Curls
The resistance band bicep curl is one of the most basic and important arm and bicep exercises out there. It’s also one of the most effective ways to train your arms and the go-to exercise in any bicep workout.
How to do:
- Start by placing the resistance band on the floor and stepping on it.
- If you are using a long loop style band, then just step into the loop.
- If you are using a regular band, then step on the middle part of it.
- The resistance band should run straight beneath the arches of your feet.
- Next, take a shoulder-width stance and pick up both of the ends of the band.
- Bring your arms to your side with your palms facing forward.
- Tighten the band, so there wouldn’t be any slack in it.
- While keeping your elbows fixed and at your side, start to curl your hands up and towards your shoulders.
- Squeeze your biceps while you do so.
- When you reach the top, pause for a second and then bring your arms slowly back to the starting position.
2. Resistance Band One-Arm Standing Preacher Curls
The one-arm preacher curl is a great resistance band bicep exercise to both add some size to your arms and to strengthen them. What makes this exercise so effective, is the fact that it allows you to isolate the bicep muscle, and really focus your effort on it.
How to do:
- Start by placing the resistance band under the sole of your foot.
- Place the band on the floor and step on the middle part of it with your right leg.
- After that, grab the other end of the band (or ends) with your right hand.
- Assume a slightly staggered stance. With your left leg(the leg that doesn’t have the band running beneath it), take a short step backward.
- Now bend your left elbow and bring it across your belly. Next, place your left fist under your right elbow. Your right elbow should rest on the back of your balm.
- While keeping your back straight and your right elbow fixed, start to curl your hand up and towards your shoulder while at the same time squeezing and tightening your bicep.
- Hold at the top, and then return your hand to the starting position.
3. Resistance band drag curls
The resistance band drag curl is quite an amazing exercise that gives your biceps a great workout. It’s not a common and widely used exercise, but it’s still a great one. It focuses on the long head of the bicep and its outer side. It also trains the back of your shoulders and your back to a small intent.
How to do:
- Just like with all the exercises in this resistance band bicep workout, start by setting up your band.
- Lay it down on the floor and step on the middle part of it with both of your feet.
- After that, take a shoulder-width stance.
- With either hand, pick up the ends of the band and bring your arms to your side with your palms facing forward.
- If necessary, tighten the band slightly.
- Keep your back and head straight and push your shoulders a little backward.
- Start to lift (curl) your straight hands up while moving your elbows backward. Your hands should rise in a straight path up, and they should stay as close to your body as possible.
- Keep your shoulders fixed, and don’t raise them.
- While raising your arms, give your biceps a good squeeze and really tighten the muscle.
- When you reach the top, pause for a second while squeezing your arm muscles and then slowly return to the starting position.
4. Resistance band alternative hammer curls
The hammer curls are an awesome exercise, and they are a must-have exercise for any bicep workouts. The resistance band hammer curls are great for both building up your biceps and your forearms.
How to do:
- Place your resistance band under the soles of your feet.
- Assume a stance that is about shoulder-width.
- Grab the one end of the resistance band with either hand. Bring your arms to your sides. Your palms should face your body.
- Keep your back straight and lift your chest slightly up.
- While keeping your elbow fixed and at your side, start to curl your right arm up and toward your shoulder. While curling your hand squeeze your bicep muscle tight. Once your hand is all the way up, pause it for a second and then lower your hand back down.
- Now repeat this with your other hand.
5. Resistance band reverse bicep curls
The reverse bicep curl is an interesting and more challenging variation of the regular resistance band bicep curl. The main difference between the two exercises is that in this variation, your palms are facing down. It targets mostly your biceps and your brachialis muscle.
How to do:
- Place your resistance band on the ground and step on the middle part of it.
- Pick up the ends of the band or the other end of the loop if you are using a long loop band. Use an overhand grip, which means your palms should be facing your body.
- Bring your arms to your side.
- Now stand with your feet shoulder-width apart.
- While keeping your elbows still and fixed, start to lift your arms up and toward your shoulders by bending your arms from the elbows.
- Continue lifting your arms up until you feel your bicep completely contract.
- Squeeze your biceps and hold for a second. Then slowly lower them back down into the starting position.
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