Best Beginner Biceps Workouts With Resistance Bands

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About

This curated regimen focuses on effectively engaging the biceps, the muscle group located at the front of the upper arm responsible for elbow flexion.

Utilizing resistance bands, which progressively increase tension throughout the range of motion, these exercises promote dynamic strength development.

Allocation for beginners, defined as individuals with less than one year of consistent training, includes simplified movements to reduce injury risk while maintaining effectiveness.

The emphasis includes stimulating the long head of the biceps to ensure balanced muscle development.

Choose suitable resistance levels to match individual capacities, supporting both safety and progression.

Workout 1

Biceps

The 4 Best Beginner Biceps Exercises with Resistance Bands

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Handle Band Bicep Curl
Handle Band Bicep Curl demonstration video — proper form for this exercise.
SETS LOGGED
560,613
Biceps Strength
55 mScore
Biceps
Handle Bands
The Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.
How to do it
1. Stand up straight with your feet shoulder-width apart.
2. Place a resistance band under your feet, holding the handles with your palms facing up.
3. Bend your elbows to lift the handles towards your shoulders, keeping your elbows close to your body.
4. Lower the handles back to the starting position.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
2. Mini Loop Band Kneeling Bicep Curl
Mini Loop Band Kneeling Bicep Curl demonstration video — proper form for this exercise.
SETS LOGGED
188,083
Biceps Strength
59 mScore
Biceps
Mini Loop Bands
The Mini Loop Band Kneeling Bicep Curl is a modified bicep curl that targets your biceps while also working your core muscles since you are in a kneeling position. Using a mini loop band adds resistance, which helps build strength and improve your form.
How to do it
1. Kneel on your left knee with your right knee in front.
2. Place the band under your right foot and hold it with your right hand, resting your elbow on your knee.
3. Curl your hand toward your shoulder, then lower it back to start. Repeat on the other side.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
3. Loop Band Bicep Curl
Loop Band Bicep Curl demonstration video — proper form for this exercise.
SETS LOGGED
134,864
Biceps Strength
47 mScore
Biceps
Loop Bands
The Loop Band Bicep Curl is an exercise that focuses on strengthening the biceps. Using a loop band adds tension, helping to build muscle and improve strength.
How to do it
1. Stand with your feet shoulder-width apart.
2. Place the loop band under your mid-foot and grasp it with both hands in an underhand grip, shoulder-width apart.
3. Start with your hands at your hips and your arms by your sides.
4. Bend your elbows to lift the band towards your shoulders.
5. Slowly lower the band back to the starting position and repeat.
Full Video & Instructions
4. Loop Band Hammer Curl
Loop Band Hammer Curl demonstration video — proper form for this exercise.
SETS LOGGED
113,905
Biceps Strength
57 mScore
Biceps
Loop Bands
The Loop Band Hammer Curl is an exercise that strengthens your biceps, focusing on the long head for better muscle development. Using a loop band allows for greater movement while increasing resistance for more effective curls.
How to do it
1. Stand with your feet shoulder-width apart and toes slightly out.
2. Place the band under your midfoot and hold the loop with palms facing inward.
3. Keep your hands in this position throughout the exercise.
4. Start with your hands near your hips and arms at your sides.
5. Slowly bend your elbows to raise the band towards your shoulders.
6. Lower the band back to the starting position at a controlled pace and repeat.
Full Video & Instructions