5 Best Banded Bicep Exercises | Resistance Band Arm Workout

hey guys welcome back today i'm really excited because i'm going to share five of my favorite resistance band workouts focusing all on the biceps all right let's talk about resistance bands really quick all right the reason i love these is because you can adjust the amount of tension and resistance in your lift depending on the band size you can also adjust tension and resistance based on how you stand on a band so if my feet are close together as you can see right here now the band is longer and so when i do my lifts i have less tension if i want to increase tension i can simply step out a little bit wider now i've shortened the band so that increases tension additionally i can move my hands on the band put some slack at the top here and now i've got more resistance this way so as you can see there's a ton of flexibility when it comes to a resistance band versus you know at the gym if you want to increase tension or resistance you've got to pick up different dumbbells so pick up your 10s 20s 30s you're going back every single time you need to increase that tension all right today's workout we're going to focus on time under tension and what does that mean all right so so often the gym you know you get there and you just pick up the dumbbells and you're just going out and you're like okay i'm going to do you know different reps here i'm going to change my position and you're not really focusing on that time under tension meaning slow reps where the arm is literally under tension the entire time that's what builds muscle that's what builds mass so in this workout that i'm going to share today we're going to be working and you're probably familiar with these they're called 20 ones where we're going to do seven sets of one kind then we're going to focus on the upper and lower head of the biceps by doing lower and upper curls for each of these exercises so let's just go ahead and get started i'm going to walk you through again my five favorite banded exercises all focused on the biceps all right so the first exercise that we're going to do we're going to mimic the barbell curl so you're just going to stand on your band right here make sure you pick up the right one for your resistance and then again we're going to do 20 ones and so how this is going to work is we're going to focus on seven full reps going all the way down from bottom to top then we're going to focus on the lower and then the upper all right so let's get into it first we're going to start with seven regular curls all right chest up back straight and look forward great okay now we're going to focus on the lower again time under tension make sure that you're really getting the most tension you can out of this so that your arms are burning good job okay now seven uppers keep your elbows tucked by your side the entire time again back straight and really at the top you want to make sure that you're filling those biceps give it a nice pinch at the top one more [Music] all right good job okay let's move on to the next exercise all right next exercise is the preacher curl at least we're going to mimic it so for this one you're going to need to wrap your band around some type of railing you know or something in your house we are doing that home workout so for me i am going to use just the railing for my stairs and as you can see that allows me to get a position to where it mimics the preacher curl now on the preacher curl again back straight chest up you're looking forward and you want that tension in your arms you want your arms to be straight so make sure that you're standing far enough back so that you can get that tension and just like that last exercise seven seven seven we're gonna go full and then we're gonna focus on the short and long and here we go again time under tension [Music] keep your elbows in good job okay now we'll do lower three more give it a good pinch at the top nice job all right next exercise we're going to be doing the reverse curl just like that first one where we're doing the barbell particle curl we're going to stand on just like we were before the only difference here palms facing down because we are going to be coming up now another thing to keep in mind keep those elbows tucked as much as you possibly can again back straight look forward this form is everything on this and again we're focusing on time under tension so make sure that these are nice slow lifts and then we're going to work it all the way through again full range bottom top all right let's go seven seven seven at the end point you need more resistance just remember you can widen your stance and you can also change the grip on your bins good getting that lower two more all right finishing the top seven again time under tension make it hurt oh good job very tough all right let's get into the next one all right those arms burning yet i hope so let's get into the next lift this one we're going to focus on the hammer curl all right so just like the other ones we're going to step on that band you create your tension you create your resistance so make sure you're stepping on it test your band out how you want it to be let's get right into it again seven seven seven full range low and upper now on this one elbows by your side and then palm straight up make fists like this and we're going up and down let's get all right adjust my attention so we're going seven full range again keep that chest high back straight elbows in tuck by your side as close as you can good job now lowers [Music] good job uppers seven more [Music] i hope you guys are feeling that one because i'm burning all right let's get into that fifth and final set i'm gonna show you what we're gonna do next all right what's a good bicep workout without some concentration curls so for this exercise you can do this standing or sitting down i actually prefer to do it sitting down that's what you're going to do slide that band underneath your feet and this one takes a little bit just to make sure you've got the right tension but once you get it to where about you want it you're going to take your arm you're going to rest it on your inner thigh again arm in as tight as you can and then what you're going to do is just focus on that curl get a nice pinch at the top let's get seven of those these are full range one more awesome okay i like to adjust the tension a little bit on my lower so now we're going seven lower two more okay adjust that tension back a little bit and let's get that upper check that out awesome okay let's get that other side same thing arm tucked in full range again time under tension nice and slow good little pinch at the top one more all right adjust your bands let's get those lowers one more time there we go seven two more oh nice job let's get that upper finish these out strong [Music] two more nice pinch at the top that's brutal should be filling that in both throughout that entire bicep we've hit every single part of that bicep now what we're going to do is we're going to repeat that exercise let's do it twice if you're really going for it three times we can do this entire set three times take you probably 10 to 15 minutes let's get one more in and i'm going to let you do your thing [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Applause] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Music] [Applause] [Applause] [Music] [Music] [Music] [Music] [Music] my [Music] [Music] [Applause] all right guys i don't know about you but my arms are dead right now just went through two sets if you got more in you do another one do three do four again you can do these individually you can do them two three times a week on their own this is also an awesome finisher to really blast those biceps get a good pump before you leave the gym so give them a try even if you're doing one two rounds or at home it's where i'm at give it a try i know you're gonna love these exercises if you try this drop a comment below let me know what you think let me know how those worked your biceps we'll see you next time