Exercise Daily – Working out with bands is an effective, easy way to get those biceps built up. Bands can be used anywhere and anytime, eliminating the need for weights or even a gym. They are affordable and offer great exercises daily that target all areas of your arms. In this article, you’ll find out about five of the best bicep exercises with bands. We’ll also offer tips on how to make sure you’re using the bands correctly to get the best results and protect yourself from injury while strengthening your muscles. Read on to find out more!
5 Best Bicep Exercises With Bands
Bicep curls are one of the most popular exercises to do with resistance bands. They target the biceps, which are the muscles in the front of the upper arm. There are many different ways to do bicep curls with resistance bands. You can use a band with handles, or you can loop the band around a sturdy post. Here are five of the best bicep exercises with resistance bands:
1. Seated Bicep Curl: Sit on the floor with your legs straight in front of you. Place the band under your feet and hold the ends with your hands. Curl your hands up towards your shoulders, keeping your upper arms still.
2. Standing Bicep Curl: Step on the center of the resistance band and hold the ends with your hands. Curl your hands up towards your shoulders, keeping your upper arms still.
3. Hammer Curl: Step on the center of the resistance band and hold one end in each hand. Bend your elbows and curl your hands towards your shoulders, keeping your palms facing inwards throughout the exercise.
4. Supinated Bicep Curl: Step on the center of the resistance band and hold one end in each hand. Bend your elbows and curl your hands towards your shoulders, keeping your palms facing upwards throughout the exercise.
5. Single Arm Standing Resistance Band Curl: Start by standing on one end of a resistance band with one foot and holding the other end in one hand with a neutral grip (palm facing in). From here, bring your elbow up towards shoulder height while curling the band. Squeeze at the top of the movement before lowering back down to the starting position. Repeat for reps on both arms.
Standing Resistance Band Hammer Curl
Start by standing on your resistance band with feet hip-width apart, holding the band with both hands in front of you at shoulder-width. Bend your elbows and curl your hands toward your shoulders, keeping your palms facing each other throughout the exercise. Be sure to keep your shoulders down and back, and your core engaged throughout the movement.
Standing Resistance Band Curl
The standing resistance band curl is a great exercise for targeting the biceps. It can be done with either a single band or two bands attached to a sturdy object.
To perform the exercise, start by standing with your feet shoulder-width apart and the band(s) under your feet. Grab the band(s) with an overhand grip, keeping your palms facing down. From here, curl your hands up towards your shoulders, contracting your biceps as you go. Be sure to keep your elbows close to your sides throughout the movement. Reverse the motion to return to the starting position.
If you’re using a single band, you can increase the challenge by wrapping it around your forearms or holding it with an underhand grip. You can also add weight to the bands by holding on to dumbbells or kettlebells.
Seated Resistance Band Curl
The Seated Resistance Band Curl is one of the best exercises you can do to target your biceps. Sit on the ground with your legs extended in front of you and a resistance band looped around your ankles. Hold the ends of the band with your palms facing up and your elbows out to the sides. From here, curl your hands toward your shoulders, keeping your upper arms stationary. Return to the starting position and repeat for 8-12 reps.
Incline Dumbbell Curl
Start by sitting on an incline bench with your back against the pad and a dumbbell in each hand, palms facing forward. From here, slowly lift the dumbbells to the front of your shoulders, maintaining control throughout the entire range of motion. Once you reach the top of the curl, pause for a moment and squeeze your biceps before lowering the weight back down to the starting position.
How to do each exercise
To achieve the best results with any exercise, it is important to maintain good form. The following exercises can be performed using resistance bands to target the bicep muscles:
1. Seated Bicep Curl: Sit with your back straight and feet flat on the ground. Place the band under your legs and hold the handles with your palms facing up. From here, curl your hands towards your shoulders, keeping your upper arms stationary. Repeat for desired reps.
2. Standing Bicep Curl: Step on the center of the band and hold the handles with your palms facing forward. Keeping your back straight and core engaged, curl your hands towards your shoulders. Repeat for desired reps.
3. Hammer Curl: Step on the center of the band, and hold the handles with your palms facing your thighs. From here, curl one hand towards your shoulder while keeping the other arm stationary. Alternate arms with each rep. If you feel pain in hammer curl, then check How to Adjust Your Own Back.
Tips for Success
Resistance bands are a great way to add an extra challenge to your biceps workouts. Here are some tips to help you get the most out of your banded bicep exercises:
1. Start with a light resistance band. As you get stronger, you can increase the resistance by moving up to a heavier band.
2. Keep good form throughout the exercise. This will help ensure that you’re working your biceps effectively and reducing your risk of injury.
3. Focus on quality over quantity. Rather than trying to do as many reps as possible, aim for slower, controlled movements and really feel your biceps working.
4. Add variety to your workout routine. By mixing up the exercises, you do and the resistance levels you use, you’ll keep your muscles challenged and prevent boredom.
5. Listen to your body and don’t overdo it. If an exercise feels too difficult or causes pain, stop and try something else. You should always feel safe and comfortable when working out with resistance bands.
1. Incorporate a mix of exercises:
When it comes to bicep exercises with bands, you’ll want to mix things up to keep your muscles guessing. By incorporating a variety of exercises into your routine, you’ll be able to target all of the different muscle fibers in your biceps. This is key for seeing results and avoiding plateaus.
2. Go for higher reps:
When using resistance bands for bicep exercises, you’ll want to aim for higher reps than you would with free weights. This is because the band provides constant tension throughout the entire range of motion, making it more challenging than traditional weightlifting. Aim for sets of 12-15 reps per exercise.
3. Use a light resistance:
It’s important to use a light resistance when starting out with bicep exercises with bands. You can always increase the resistance as you get stronger and more comfortable with the movements. But if you start too heavy, you risk injuring yourself or not being able to complete the set.
4. Don’t forget about the form:
Just because you’re using resistance bands doesn’t mean that form isn’t important. In fact, proper form is even more crucial when using bands, as they can put unnecessary stress on your joints if not used correctly. Make sure to focus on keeping your back straight and engaging your core throughout each exercise.