5-Min Resistance Band Bicep Workout for Toned Arms

All FitGAG readers! Today, we’re going to do a grueling 5-minute bicep exercise at home. This is a complete resistance band bicep exercise to assist you in building stronger biceps.

It can be done as a final exercise or repeated multiple times to create an amazing bicep workout. Let’s make gains! FitGAG readers, There are no limitations!

Total Length: 5 Minutes

Intensity: High

Equipment: Resistance Band

Experience Level

Beginner

Perform this workout three times. Recover after each workout for three minutes and then do it again.

Intermediate

Perform this workout four times. Recover after each workout for two minutes, and then repeat.

Advanced

Perform this workout four times. Recover after each workout for 1 minute and repeat.

5-Minutes Resistance Band Biceps Workout

To begin, locate the most comfortable position in a space that is open, and then stand on the band to hold your point of tension. Complete each exercise for 60 seconds, then switch to the next one without taking a break. If you require breaks, have one!

Be aware that this workout for biceps should be hard. Every time you perform this exercise, you should complete more repetitions and/or make fewer breaks.

Additionally, suppose your bands are equipped with different levels of resistance. In that case, you can boost the resistance to make a different progression.

#1 Alternating Close Curl

Setup

• Take a standing posture with the support band.
• Hold the handles, palms facing upwards. Tuck your elbows in tight to your side, but keep them in the front to your back.

Instruction

1. Curl upwards using one hand.
2. Press your bicep to the top, then return to the position you started from.
3. Curl the opposite arm, and continue to alternate.

#2 Reverse Curl

Setup

• Maintain a standing posture in the band of resistance.
• Hold the handles with your palms facing downwards.

Instruction

1. Engage your biceps in a way to curl your handles.
2. Squeeze your biceps at the top before returning to your starting position.
3. Repeat!

#3 Wide Curl

Setup

• Maintain a standing posture in the band of resistance.
• Take the handles, palms facing upwards, and then secure your elbows on the sides of your body.

Instruction

1. Contract your biceps and curl your handles at an angle.
2. Press your biceps with your hands to the top, then return to the position you started from.
3. Repeat!

#4 Drag Curl

Setup

• Maintain a standing posture in the band of resistance.
• Hold the handles with your palms facing upwards.

Instruction

1. Maintain your elbows and shoulders with your palms up when you “drag” your handles up.
2. Squeeze your biceps to the top, then return to your starting position.
3. Repeat!

#5 Inward Curl

Setup

• Maintain a standing posture within the bands of resistance.
• Take the handles and hold them with your palms facing the opposite. Bring your arms up towards the side, and secure your elbows with a tip towards the side.

Instruction

1. If you keep this posture while keeping your elbows straight, bend the handles of the resistance band inward.
2. Press your biceps with force at the top, then return to your starting position.
3. Repeat!