Nobody wants flabby arms.

That dreaded piece of fat that just dangles and jiggles with every movement.

If you want slender arms, then all you really need to do is lose some weight.  Losing weight, however, only reduces the fat but if you want firm arms, then you need to develop some muscle.

But if I don’t like free or machine weights?

Resistance bands!`

The benefits are many.

And unlike free weights, you can do different variations of each exercise.

There are some great and effective exercises you can do with resistance bands but you’re only going to need 3 to focus on in order to get results.

You can use the regular bands or tubes with handles.

So, here are the top 3 Resistance Band Exercises for Your Biceps.



Standing bicep curls – Standing bicep girls forces you engage certain muscles other than just your biceps. Not enough to really develop but enough to help strengthen. You can perform this exercise with both arms simultaneously or alternating.  The choice is yours.  Doing them simultaneously, however, engages more of your stabilizers.

Directions: Stand with both feet on the band at shoulder length.  I tend to bend at the knees a little but that’s up to you and may affect the resistance level depending on the length of your bands.  Your arms should be straight down and then you slowly pull them up while keeping your elbows in.  Try to do about 3-5 sets of ten.

Tip:  Change it up.  Try to do both alternating and simultaneous curls.

Seated Bicep Curls – I like seated bicep curls because sometimes I just feel lazy but the truth is, seated curls hit your biceps a bit more than standing. It isolates your biceps and you can’t cheat!

Directions:   Now, there’s a lot of different ways to do this exercise.  You just need to get a little creative.  The most common way is to just step on the bands while you’re seated.  You can also secure the band to the floor with something.

While your arm is fully extended, keep your elbows to your side and raise the band until you complete one full repetition.

Repeat and perform about 3 to 5 sets.   8 to 15 reps per set.

Tip:  If you’re using tubes and they’re too long, you can widen your stance while stepping on the bands to shorten and increase the resistance.

Preacher Curls – Another effective bicep exercise is the preacher curl. Like the other resistance band exercises, there are different variations you can do. Tubes are typically recommended for this specific exercise but you can still use bands.

Directions:  You need to secure the middle of the band to a post or similar object that is stable enough to withstand the tension.  You can buy door anchors that enable you to secure your band to the top or bottom of the door or you can secure it to the leg of a heavy table.  Just use your common sense.  You don’t want something breaking off and flying right into your face.

We’ll start with a seated preacher curl with resistance band (tubes).   Secure the band to the bottom of the door and sit far enough to  create enough tension.  Sit with your feet flat and legs bent.  Rest your elbows on your knees and curl far enough to bring your hands close to your face.  Extend the arm far enough so that its almost straight and repeat.

Shoot for the same amount of reps and sets.  3 to 5 sets of 10 reps should suffice.

Tip:  Preacher curls can be performed sitting on the floor, on a chair, or standing.  If you’re standing, you want the band secured to higher anchor point.