Too thin, not toned enough or just plain ‘flabby’: arms are a source of insecurity for women far more often than we might think. Yet they’re one of the easiest areas to tone, especially the biceps. By combining a few small everyday movements (no more excuses not to carry the shopping in your arms!) with targeted resistance band exercises, toning your biceps is well within reach. Here are 6 resistance band bicep exercises, from a warm-up move to more demanding rows. For each one, you’ll find posture tips and the recommended number of sets.
I’m ready to get started, but I don’t have a resistance band…
No worries — you already know we offer sports accessories to take your fitness sessions up a notch, whether outdoors or at home. Take a look at our S.O.S Bikini Programme, and you’ll see it includes:
- A fitness resistance band with an ergonomic design (8 handles for an easy grip) and resistance of up to 15 kg. Enough to work lots of muscles, biceps included!
- Three 21-day coaching programmes, with thighs, abs and glutes routines, to complement your training and work your entire figure.
Once you have your resistance band in hand, you’ll be all set to adopt a dedicated arm routine and work your biceps session after session!
Why do your bicep exercises with a resistance band?
A resistance band slips easily into any session, at home or outdoors. For resistance band bicep training, simply anchor it under your knees, under your feet or around a support, then pull on the handles as you bend your arms. Another advantage: you choose the handle that keeps the band taut. That way, you can adapt the range of motion and the intensity to your level. Depending on the exercise, working your biceps also works your shoulders, back, abs, thighs or glutes.
Which exercises should you do?
Exercise 1: Chest Opening
A classic first exercise, and an excellent way to warm up. Here, the entire upper body is engaged: shoulders, pectorals, lats… and of course, the biceps!
- Start standing, feet shoulder-width apart, back straight and core engaged.
- Hold one end of the resistance band in each hand.
- On the inhale, pull the band outward from both sides, holding it in front of you at chest height. Your arms should be extended, chest open, shoulders rolled back. Adjust the range of motion by choosing the appropriate handles — the key is to keep the band taut.
- On the exhale, release the tension without letting the band go slack.
- Repeat the movement about ten times.
A great warm-up exercise that will already put your biceps to work. Aim for 2 to 3 sets of 10 pulls to start.
Exercise 2: Kneeling Rows
A second exercise that benefits the biceps, but also improves back posture and engages the core, which should remain braced throughout.
- Kneel down, placing your resistance band under your knees so it stays in place during the exercise. Keep your back straight, chest open, and hold one end of the band in each hand.
- With arms bent, perform a row upward, bringing your fists toward your shoulders.
- Then, on the exhale, slowly release while maintaining a firm, braced posture.
- Repeat 10 to 15 times.
This exercise is ideal for building the biceps. Perform 2 to 3 sets and incorporate it into your regular workout routine.
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Exercise 3: Vertical Rows
Now that you’re properly warmed up, let’s step things up a notch! This exercise, which works the arms, will also help you strengthen your thighs and glutes.
- Start standing, feet shoulder-width apart. Place the resistance band under your feet so it stays in place throughout the exercise.
- Hold one end of the band in each hand. The band should run “behind” your arms, at tricep level.
- On the inhale, bend your knees and push your hips and glutes back as if performing a squat. At the same time, pull the band upward with your arms.
- On the exhale, lower your arms and rise back up from your squat position.
- Repeat about ten times.
2 to 3 sets of vertical rows will not only work your biceps, but also your quadriceps, glutes and abs.
Exercise 4: Bent-Over Rows
A new exercise, similar in spirit to the previous one, but placing greater emphasis on the arm muscles: biceps, as well as triceps and shoulder muscles.
- Start standing, one foot slightly in front of the other. Place your resistance band under that front foot so it doesn’t slip.
- Hold the ends of the band in each hand. Lean slightly forward, pushing your hips back and bending your knees slightly, without arching your lower back.
- On the inhale, perform a vertical row, pulling the band upward. Keep your arms bent, elbows pointing back, hands drawing up toward your armpits.
- On the exhale, lower your arms while maintaining a slight tension.
- Repeat 10 times.
Aim for 2 to 3 sets of 10 rows. Your arms will thank you!
Exercise 5: Seated Rows
If you want to tone your upper body while giving your legs a rest, this exercise is perfect for you!
- Start seated, legs together and extended in front of you, back straight, chest lifted and core engaged.
- Loop the resistance band around your feet, resting it against the arches of your feet.
- Hold the handles of the band in each hand. Bend your arms toward your torso, elbows pointing back, hands at chest level.
- On the exhale, release the tension by extending your arms out in front of you.
- Play with the handles to increase the intensity.
Perform 10 to 15 rows per set, and include 2 to 3 sets in your workout session, depending on your fitness level!
Exercise 6: Anchored Rows
The final exercise in our biceps-focused session. You’ll need a fixed support to anchor the band — a stair banister, a balcony railing… we trust you to find the right spot!
- Start standing, feet slightly apart.
- Loop your resistance band around the support. Hold a handle in each hand. The band should be at chest height.
- Adopt a classic squat position and bend your arms, elbows pointing back.
- Perform a row by drawing your hands toward your sides. Abs, thighs and glutes are engaged, biceps activated.
- On the exhale, release the tension on the band, then repeat about 10 times.
Add 2 to 3 sets of 10 rows to your routine. Done regularly alongside the other exercises in this session, it will help you work your biceps gently.
How should you structure your resistance band bicep workout?
Start with the chest opening as your warm-up, then move on to the kneeling rows. Once you’re properly warmed up, work through the vertical rows, bent-over rows, seated rows and anchored rows. For each exercise, aim for 2 to 3 sets of 10 to 15 rows, depending on your fitness level.
To adjust the intensity of your resistance band bicep workout, play with the handles and choose the ones that keep the band taut throughout the movement. Match the band’s tension to your fitness level, and keep your back straight and your core engaged from start to finish.
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