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

Mike Kenler
October 13, 2020

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 workouts to help you build bigger biceps during quarantine. 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: 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.

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Once you’ve mastered this bicep workout performing all 5 exercises without any extra needed rests for the desired amount of sets, then you can up the total volume by increasing time per exercise or switch it up completely with different bicep exercises following the same type of progressional methods!

1. Alternating Close Curl

Tuck your elbows tight to the side but in front of your body. With your palms facing up, curl upwards with one arm. Then, return to the starting position and curl with the other arm. Repeat!

2. Reverse Curl

Tuck your elbows into your sides. With your palms facing down, curl upwards and then slowly release back to starting position. Repeat! Reverse curls are a great way to also engage your brachioradialis during the curling motion. 

3. Wide Curl

Secure your elbows to the side of your body and keep your palms facing up. Curl upward from a wide angle. You should try to flex your triceps at the bottom of the curl to ensure you are lifting with a full range of motion. Repeat!

4. Drag Curl

During the drag curl, keep your shoulders and elbows back and your palms facing up. It should feel like you are “dragging” the dumbbell upwards and your arms will come to a natural curvature, engaging your bicep muscles. Repeat!

5. Inward Curl

Elevate your arms out to the side and secure positioning of your elbows angled sideways. As you maintain this position keeping your elbows stationary, curl the resistance band handles inward. Repeat!

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


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