--- title: "Resistance band biceps exercises" description: "Resistance band curls - standard, hammer, concentration and on a bench. See the technique on video and train biceps at home or on the road." locale: en url: "https://hi.fitness/exercises/muscles/biceps/resistance-band" count: 18 type: combo muscle: BICEPS equipment: RESISTANCE_BAND --- # Resistance band biceps exercises A resistance band is the cheapest and lightest way to train biceps. It fits in a pocket, it needs no rack and no bench, and with the right amount of stretch it can tire an arm out about as well as dumbbells do. It works differently from a weight, though. The resistance rises as the band stretches, so the hardest point is at the top, in full contraction - exactly where a barbell unloads itself. That is an advantage if you want to finish the biceps off at the end of a session, and a drawback if you are after load in the stretch. ## Who is a resistance band for? For anyone training at home, on the road, or anywhere without equipment. A set of bands weighs a few hundred grams and stands in for several pairs of dumbbells, and on a muscle as small as the biceps the gap in results is smaller than people generally assume - the muscle responds to tension and to the number of hard reps, not to whether the resistance comes out of cast iron or latex. A band also works as an add-on in the gym. One band set after heavy curls closes out the session without waiting for a cable station to free up. ## How do you dial in resistance with no weight? There is no number stamped on a plate, so your variable is length. The shorter the section between your foot and your hand, the more resistance you get - and that is your equivalent of adding kilos. Stand on the band in a split stance so you can adjust it smoothly instead of wrestling with a band already stretched to its limit. One practical habit: write down how you stood. "Red band, feet hip width, 3x12" carries as much information as a weight on a bar, and it lets you compare the next session against the last one. ## Common mistakes - **A slack band at the start** - If the band is not already lightly stretched as the movement begins, the first half of the range goes by with no resistance at all. Shorten the section under your feet. - **Letting it snap back** - The band wants to return on its own and it is easy to let it. Fight it down for two seconds, because that phase is the one that builds the arm. - **Adding sets instead of resistance** - When a set starts feeling easy, shorten the band or stand wider. Progress should come from tension, not from set count. ## Progress the movement 1. **Set the tension** - Pick a length where the last two of a planned ten reps are genuinely hard. Only that counts as your starting point. 2. **Shorten the band** - Rather than counting reps forever, grip lower or set your feet wider. Same movement, more resistance. 3. **Move up a band** - When the shortest sensible length stops being enough, switch to a stronger band and go back to the bottom of the rep range. ## All Resistance band biceps exercises - [Biceps Curl Resistance Band](https://hi.fitness/exercises/biceps-curl-resistance-band) - Biceps · Resistance band - [Hammer Curl Resistance Band Simultaneous](https://hi.fitness/exercises/hammer-curl-resistance-band-simultaneous) - Biceps · Resistance band - [Band Close-grip Biceps Curl](https://hi.fitness/exercises/band-close-grip-biceps-curl) - Biceps · Resistance band - [Reverse Grip Resistance Band Simultaneous](https://hi.fitness/exercises/reverse-grip-resistance-band-simultaneous) - Biceps · Resistance band - [Drag Curl Resistance Band](https://hi.fitness/exercises/drag-curl-resistance-band) - Biceps · Resistance band - [Zotman Curls Resistance Band Simultaneous](https://hi.fitness/exercises/zotman-curls-resistance-band-simultaneous) - Biceps · Resistance band - [Band Concentration Curl](https://hi.fitness/exercises/band-concentration-curl) - Biceps · Resistance band - [Band Cross Chest Biceps Curl](https://hi.fitness/exercises/band-cross-chest-biceps-curl) - Biceps · Resistance band - [Band Incline Biceps Curl](https://hi.fitness/exercises/band-incline-biceps-curl) - Biceps · Resistance band - [Band Incline Hammer Curl](https://hi.fitness/exercises/band-incline-hammer-curl) - Biceps · Resistance band - [Band Incline Alternate Hammer Curl](https://hi.fitness/exercises/band-incline-alternate-hammer-curl) - Biceps · Resistance band - [Band Kneeling Preacher Curl](https://hi.fitness/exercises/band-kneeling-preacher-curl) - Biceps · Resistance band - [Band Prone Incline Curl](https://hi.fitness/exercises/band-prone-incline-curl) - Biceps · Resistance band - [Band Prone Incline Hammer Curl](https://hi.fitness/exercises/band-prone-incline-hammer-curl) - Biceps · Resistance band - [Band Reverse Spider Curl](https://hi.fitness/exercises/band-reverse-spider-curl) - Biceps · Resistance band - [Low Resistance Band Lying Bicep Curl](https://hi.fitness/exercises/low-resistance-band-lying-bicep-curl) - Biceps · Resistance band - [Low Resistance Band Lying Bicep Curl Half Repetition](https://hi.fitness/exercises/low-resistance-band-lying-bicep-curl-half-repetition) - Biceps · Resistance band - [Biceps Curl to Shoulder Press Resistance Band](https://hi.fitness/exercises/biceps-curl-to-shoulder-press-resistance-band) - Biceps · Resistance band