If you want to build big biceps with bands and did not think it was possible, then this is the video for you. Here, I’m going to show you the best ways to build bigger biceps using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home bicep workouts, having a resource for the best band exercises for biceps is going to help you to meet your goals without having to compromise.
All of these bicep exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.
Of course, as with all exercises for the biceps, there are many different curl variations. That said, there are slight tweaks that can be made on any curl that can drastically change the effect of the exercise on its ability to develop your arms.
The first biceps exercise with bands shown is actually not a curl. It’s the chin-up. Along with the traditional barbell curl, I credit this bodyweight biceps exercise as most responsible for helping me to build big biceps. The band can actually be used to either make the exercise easier by stepping into it during the chinup, or harder by wrapping it around the back of your head. Either way, the goal is to make sure it’s challenging and capable of overloading your arms to force new biceps growth.
The next biceps exercise with bands is the no money curl. This helps to more effectively target the inner short head of the biceps while adding a bit of external rotation resistance to bolster the often weak rotator cuff muscles. Given the relation of the biceps to the shoulder, it is important to not overlook the importance of cuff health in the long run. The angle of the band allows you to pull it apart as you curl up, making the inner head most visible to the person standing in front of you and more effectively recruiting it as a result.
No list of the best band exercises for biceps could be complete without including the exercises for the bicep long head as well. Here, you want exercises that keep your arm back behind your body and/or turned inward to more readily reveal the outer portion of the upper arm. The close grip supination curl does just that. By anchoring the bands as shown, you are able to get resistance through supination through every inch of the curl.
Stretch curls are another amazing exercise for placing a unique stress on the biceps. With the arm held back in extension behind the body on this movement, you are prestretching the biceps long head prior to every rep. Due to the stretch reflex and its ability to create stronger contractions, you are able to more effectively recruit the long head fibers to the curl.
Other exercises like the banded waiters curls and lip buster curls are effective at creating peak contraction of the biceps under the load of maximum tension when the band is at its most stretched. Either of these are great options for creating a powerful contraction in the biceps muscle on every rep that can sometimes be hard to feel when bands are not used.
The banded preacher curl is another biceps exercise that sees very little drop off when moving from dumbbells to bands. By locking your arm into place on your knee, similar to how you would if performing it on a traditional preacher bench, you get the same ability to hit the biceps hard and force growth. Doubling up the band to really increase the resistance is something that is not only allowed but encouraged.
You can’t forget to hit the brachialis as well if you want to build big biceps with bands and no weights.
You may be thinking, how? With the brachialis laying underneath the biceps, its development and growth forces the overlying biceps upward increasing it’s appearance and size. Hit this muscle best with either the alternating cross body hammer curls or the straight hammer curl. If doing the latter, remember to increase the resistance of the band by doubling it up or using the offset grip shown in the video.
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