Your biceps brachii, or biceps muscle, runs along the inner portion of your upper arm. This muscle is responsible for flexing at the elbow and is one of the most visible signs of physical fitness. Regular strength training with resistance bands can not only strengthen this muscle, it can lower your blood pressure and improve your bone health.
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Standing Alternating Biceps Curl
The biceps curl is one of the most fundamental biceps exercises out there. Traditionally performed with dumbbells or a barbell, you can easily replicate the movement of the exercise with resistance bands. Lay a resistance band on the floor, and stand with your feet hip-width apart, placing the balls of your feet on top of the band. The length of tubing should be equal on each side. Grab the ends of the band or the handles, if your band has them. Start with your hands by your sides and your palms facing in toward your body. Slowly curl the handle in your left hand up toward your shoulder. Contract your biceps before slowly lowering the handle back to your side. Repeat with your right arm, alternating back and forth.
Standing Hammer Curl
As with the traditional biceps curl, hammer curls may be performed with a resistance band by standing on the middle of the tubing with the balls of your feet. The shorter the length of tubing remaining on either side of you, the more difficult the exercise will be. Stand with your feet hip-width apart, holding the ends of the band or the handles with your palms facing in toward your body. Flex both biceps muscles as you bring the handles toward your shoulders. Do not rotate the forearm as you curl the handles up. Squeeze your biceps before slowly lowering the handles to your sides. The movement should resemble hammering a nail.
Look for a set of resistance bands with a door frame attachment and handles to increase the range of exercises you can perform. The seated row works your biceps as well as your upper back and rotator cuff. Sit on the floor, and secure your resistance band to the door frame at the height of your shoulders when seated. Sit upright with your legs together and your knees slightly bent. Hold the handles out in front of you with your palms facing each other. Pull your elbows back, bringing the handles toward the bottom of your ribs. Slowly extend your arms back. Avoid leaning back during the pulling movement.
Cross-Body Hammer Curls
Cross-body hammer curls work your biceps and forearms from a different angle than basic hammer curls. Begin in the same starting position as the hammer and biceps curls, with the balls of your feet holding down the band and holding a handle at each side of your body. Curl the left handle up toward your right shoulder, keeping your palm facing in toward your body the entire time. Squeeze the muscle and slowly return the handle to your side. Repeat, this time bringing the right handle across your body toward your left shoulder. Continue alternating arms.