Resistance bands are one of the most versatile and effective fitness tools out there for full-body workouts. With the pandemic’s travel restrictions and gym closures, resistance band training has exploded in popularity as a home workout tool. Since most resistance bands are lightweight and can be easily stored, they are ideal for persons who want to keep fit but do not have the space or time to go to the gym. In this article, we will explore whether you can build biceps with resistance bands.

The Biceps Muscles

The biceps muscles are made up of two parts, the long head and the short head, located in the upper arm. The primary function of these muscles is to bend the elbow and rotate the forearm. To increase the size of your biceps, you need to perform exercises that place stress on these muscles. Traditional bicep exercises include dumbbell curls, barbell curls, and chin-ups.

Resistance Bands Vs. Weights

When most people think of building muscle, they usually think of lifting weights. While weightlifting is effective, resistance bands can provide you with a similar workout. Resistance bands work by providing constant resistance throughout the entire range of motion, which leads to hypertrophy or an increase in muscle size. Unlike weights, resistance bands provide resistance when you stretch the band, which increases the tension on your muscles. Additionally, resistance bands allow you to perform a wide range of movements and exercises that are not possible with weights, such as the seated band curl, banded hammer curl, and resistance band preacher curls.

Types of Resistance Bands

There are four types of resistance bands, each with its unique features and benefits. They include:

  • Loop bands: These are flat or circular bands that are closed at the end, forming a loop. They come in different sizes or resistance levels, making them ideal for different exercises.
  • Tube bands: These are long, cylindrical bands with handles on both ends. They are perfect for upper body exercises and can be used to target specific muscle groups.
  • Figure-eight bands: These are short, X-shaped bands that are ideal for lower-body exercises such as leg press and squats.
  • Therapy bands: These are flat bands that are commonly used for rehabilitation and physical therapy. They come in different colors, each representing different resistance levels.

Bicep Exercises with Resistance Bands

There are several resistance band exercises that you can use to build your biceps. Here are some of them:

Exercise Description
Seated band curl Sit on a bench or chair, and place the band under your feet. With your elbows at your side, curl the band up, squeezing your biceps at the top of the movement.
Banded hammer curl Stand on the band with your feet hip-width apart, holding the handles at your sides. Curl the bands up to your shoulders, keeping your palms facing each other, and then lower them back down.
Resistance band preacher curls Anchor the band to a stable object, such as a door or a post. Sit on a bench or a Swiss ball and rest your elbows on the pad. Curl the band up, squeezing your biceps at the top of the movement.

How to Use Resistance Bands Safely

Resistance bands are a safe and effective way to build your biceps, but you should always use them with caution. Here are some tips to help you use resistance bands safely:

  • Warm up before each workout to reduce the risk of injury.
  • Choose the right band for your fitness level and the exercise you are performing.
  • Anchor the band to a stable object to avoid slipping or snapping.
  • Use proper form and technique to avoid overstretching the band or straining your muscles.
  • Start with low resistance levels and gradually increase them as your strength and fitness level improves.


Resistance bands are an excellent tool for building biceps, and they offer several benefits over traditional weights. Not only are they inexpensive and portable, but they also provide constant resistance throughout the entire range of motion, leading to muscle hypertrophy. Moreover, resistance bands are safe and effective when used with proper form and technique. So, if you’re looking for a new way to build your biceps or want to add variety to your arm workout, give resistance band training a try.