Exercise bands are fitness accessories made of contractible rubber tubing attached to two plastic handles that offer various opportunities for resistance toning and muscle building. Individuals can utilize exercise bands--which can be stabilized by attaching them to doors, heavy objects or by standing upon them--to focus on every major muscle group, including those in the arms. Several exercise band exercises exist which specifically target the biceps muscle in the upper arm.
Standard Curl
The standard curl, which is the most basic and effective exercise that both tones and strengthens the bicep muscle, can easily be executed using an exercise band. To perform this exercise, place both feet firmly on the middle of the band, pressing upon it with the balls of the feet and grasp the handles with palms facing up and out, which is called an underhand grip. With feet shoulder-width apart, bend the knees slightly, tuck the elbows close to your hips and bring one arm from an extended position up to the chest. To repeat, hold this position, return the arm slowly to its resting, extended state and alternate by performing the same motion with the other arm. Individuals should be sure to keep their backs straight, and should end the set before it is necessary to bend the back in order to continue the repetitions.
Reverse Curl
The reverse curl--which targets the upper biceps and triceps--is performed in a similar manner as the standard curl, with a minor change in hand grips creating an entirely different muscle workout. To perform this exercise, stand on the middle of the exercise band with feet shoulder-width apart and bend the knees slightly, keeping the back straight. Grab the handles using an overhand grip, with the palms facing back and down. From this position, with arms extended, pull the handles toward the chest and hold when the arm can no longer be flexed. To repeat, return the arm to its starting position and alternate with the other arm. This exercise both tones and builds both the upper biceps and triceps.
Lunge Curl
The lunge curl targets both biceps while offering easier resistance due to a reduction in the distance needed to perform the exercise combined with increased leverage. To execute this exercise, place one foot forward, turn the body's core in the direction of that foot, and lean forward. Place the band under the lead foot, keep the shoulders back, and grasp the handles using an overhand grip. From a relaxed, extended position, pull the arms up simultaneously to the chest, hold and lower slowly. This exercise can be repeated until the arms are no longer able to comfortably overcome the band's resistance.
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