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The resistance band bicep curl is a unique and fun way to strengthen your biceps without picking up dumbbells or barbells. It’s one of the best exercises for biceps that allows you to tone and strengthen your arms without weights!

Here’s how to do resistance band bicep curls and why they make a great addition to your workout routine.

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Table of Contents

Resistance Band Bicep Curl Instructions

Here’s how to do resistance band bicep curls:

  1. Stand with both feet on a resistance band, holding the handles long next to your sides with palms facing forward.
  2. Slowly curl your hands up to your shoulders, squeezing your biceps and keeping your elbows next to your sides.
  3. Slowly release your arms back down to the starting position.
  4. Repeat for the desired number of reps.

Targets: biceps

Resistance Band Bicep Curl Benefits

Chris Freytag demonstrating a bicep curl with resistance tube wearing a red top and blue workout pants

The resistance band is an excellent tool that makes you work hard but offers a nice change of pace from typical weight training.

Here are some of the most notable benefits of adding resistance band bicep curls (and resistance band moves in general) to your workout routine:

  • Improves flexibility and mobility: Stretching with resistance bands offers a deeper, more controlled stretch.
  • Tones your biceps: Strengthens your bicep muscles to give you more toned, sculpted arms.
  • Portable and Convenient: Take your resistance band anywhere! You can do bicep curls at home, the gym, or while traveling.
  • No heavy weights needed: Many types of bicep curls include weights, but resistance bands are just as effective! They provide constant tension as you push and pull, working muscles throughout the entire range of motion. This helps build strength without the need for a heavy set of dumbbells.
  • Offers workout variety: Getting stuck with the same moves all the time can eventually stall your progress as your body gets used to them. Changing up simple moves by using resistance bands can make a big difference in your results!

Easy Ways to Incorporate Resistance Band Bicep Curls Into Your Workouts

You can incorporate resistance band bicep curls into your own workout routines, or add them into some of my favorite workouts below that help tone your arms and upper body: