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How to Build Bigger Arms with Banded Bicep Curls

Blow up your arms.

Learn how to build bigger arms with banded bicep curls.

The exercise you are about to see is explained by Sal di Stefano, one of the hosts of Mind Pump Podcast. The Mind Pump Podcast is an online radio show that talks all fitness related and, usually, is provocative. Its hosts are Sal Di StefanoAdam SchaferJustin Andrews, and Doug Egge. They also have a YouTube channel with more than 700k subscribers.

Di Stefano explains that this variation of the bicep curls utilising resistance bands is very similar to the spider curl because it places the elbows in front of the body and you get to squeeze out and feel the pump at the end.

Source: Pavel Danilyuk on Pexels

Keep scrolling to see how you should be doing this banded bicep curl for bigger arms.

How to Build Bigger Arms with Banded Bicep Curls

First of all, anchor your resistance band in something stable like a squat rack. It is advisable to have a resistance band that has 2 handles so you can hold each tip of the band on each hand.

Hold the band with your hands, stand back from the rack to create a little bit of tension on the resistance bands, and keep a good posture. Turn your palms up and curl back while squeezing the biceps.

“Make sure you have a good stance because it is going to pull you forward as you do this exercise,” Sal di Stefano warns.

This exercise is great for a bicep finisher. So even if you enjoy bicep curls with a barbell, or do other bicep exercises, you can finish off your session with this movement.

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The process of building bigger biceps can be challenging and requires consistent effort and dedication to strength training and nutrition. It involves breaking down the muscle fibres through resistance training, allowing them to repair and grow stronger and larger over time. However, the rate at which one’s biceps grow depends on a variety of factors, including genetics, training intensity, volume, frequency, and recovery.

For some people, gaining significant bicep size may be relatively easy, while for others, it may take much longer or require more specialized training techniques. It’s important to note that increasing muscle size is a gradual process, and it may take several weeks or even months to see noticeable changes. Additionally, a well-rounded strength training program that targets all major muscle groups in the body, along with a balanced and nutrient-dense diet, can help support overall muscle growth and development.

Biceps-and-Dan-BaileySource: Photos Courtesy of CrossFit Inc

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There are several common bicep exercises that are effective for building strength and size in the biceps. Some of the most popular bicep exercises include:

  1. Barbell curls: This exercise involves holding a barbell with an underhand grip and curling it up towards the chest, focusing on squeezing the biceps at the top of the movement.
  2. Dumbbell curls: Similar to barbell curls, this exercise uses dumbbells instead and can allow for a greater range of motion.
  3. Hammer curls: This exercise involves holding dumbbells with a neutral grip (palms facing each other) and curling them up towards the chest, targeting the brachialis muscle in addition to the biceps.
  4. Preacher curls: This exercise involves using a preacher bench, which allows for isolation of the biceps by stabilizing the upper arm and focusing the movement on the elbow joint.
  5. Concentration curls: This exercise involves sitting on a bench and curling a dumbbell with one arm at a time, focusing on squeezing the biceps at the top of the movement.
  6. Chin-ups or pull-ups: These exercises involve using bodyweight to pull oneself up towards a bar, engaging the biceps along with other muscles in the back and arms.

It’s important to vary your bicep exercises and incorporate different types of movements and equipment to avoid plateauing and keep challenging the muscles. Additionally, incorporating proper form and gradually increasing weight and intensity can help maximize results and reduce the risk of injury.

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