Intense 5-Minute Resistance Band Bicep Workout | Get Bigger Biceps!

By
Mike Kenler
January 5, 2021

Intense 5-Minute Bicep Workout — Resistance Band Only!

Calling all Aliens! Today, we are going to tackle an intense 5-minute bicep workout at home. This is a complete bicep workout to help you build bigger biceps.

You can use this workout as a finisher or complete it multiple times for a killer bicep workout. Let’s get them gains together Aliens, no limits!

Total Length: 5 minutes

Intensity Level: High

Equipment Needed: A resistance band

Skill Level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

To begin, find a comfortable spot in an open space and stand on top of the band to secure the point of resistance. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one!

Each time you do this circuit, try to do more reps and/or take fewer breaks.

Also if your bands have multiple levels of resistance, then you can always increase the resistance you’re using as another form of progression.

1. Alternating Close Curl

Setup:

a) Assume a standing position on the resistance band.

b) Grab the handles with the palms facing up and tuck your elbows tight to the side but in front of your body.

Action:

a) Curl upwards with one arm.

b) Squeeze your bicep hard at the top and return to the starting position.

c) Curl with the other arm and keep alternating.

2. Reverse Curl

Setup:

a) Maintain a standing position on the resistance band.

b) Grab the handles with the palms facing down.

Action:

a) Contract your biceps to curl the handles up.

b) Squeeze your biceps hard at the top and return to the starting position.

c) Repeat! 

3. Wide Curl

Setup:

a) Maintain a standing position on the resistance band.

b) Grab the handles with your palms facing up and secure your elbows to the side of your body.

Action:

a) Contract your biceps to curl the handles up on a wide angle.

b) Squeeze your biceps hard at the top and return to the starting position.

c) Repeat! 

4. Drag Curl

Setup:

a) Maintain a standing position on the resistance band.

b) Grab the handles with your palms facing up.

Action:

a) Keep your shoulders and elbows back and your palms facing up as you  “drag” the handles upwards.

b) Squeeze your biceps hard at the top and return to the starting position.

c) Repeat! 


5. Inward Curl

Setup:

a) Maintain a standing position on the resistance band.

b) Grab the handles with your palms facing each other. Elevate your arms out to the side and secure positioning of your elbows angled sideways.

Action:

a) As you maintain this position keeping your elbows stationary, curl the resistance band handles inward.

b) Squeeze your biceps hard at the top and return to the starting position.

c) Repeat! 

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies