Build Big Biceps with Bands (NO WEIGHTS!)

If you want to build big biceps with bands and did not think it was possible, then this is the video for you. Here, I’m going to show you the best ways to build bigger biceps using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home bicep workouts, having a resource for the best band exercises for biceps is going to help you to meet your goals without having to compromise.

All of these bicep exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.

Of course, as with all exercises for the biceps, there are many different curl variations. That said, there are slight tweaks that can be made on any curl that can drastically change the effect of the exercise on its ability to develop your arms.

The first biceps exercise with bands shown is actually not a curl. It’s the chin-up. Along with the traditional barbell curl, I credit this bodyweight biceps exercise as most responsible for helping me to build big biceps. The band can actually be used to either make the exercise easier by stepping into it during the chinup, or harder by wrapping it around the back of your head. Either way, the goal is to make sure it’s challenging and capable of overloading your arms to force new biceps growth.

The next biceps exercise with bands is the no money curl. This helps to more effectively target the inner short head of the biceps while adding a bit of external rotation resistance to bolster the often weak rotator cuff muscles. Given the relation of the biceps to the shoulder, it is important to not overlook the importance of cuff health in the long run. The angle of the band allows you to pull it apart as you curl up, making the inner head most visible to the person standing in front of you and more effectively recruiting it as a result.

No list of the best band exercises for biceps could be complete without including the exercises for the bicep long head as well. Here, you want exercises that keep your arm back behind your body and/or turned inward to more readily reveal the outer portion of the upper arm. The close grip supination curl does just that. By anchoring the bands as shown, you are able to get resistance through supination through every inch of the curl.

Stretch curls are another amazing exercise for placing a unique stress on the biceps. With the arm held back in extension behind the body on this movement, you are prestretching the biceps long head prior to every rep. Due to the stretch reflex and its ability to create stronger contractions, you are able to more effectively recruit the long head fibers to the curl.

Other exercises like the banded waiters curls and lip buster curls are effective at creating peak contraction of the biceps under the load of maximum tension when the band is at its most stretched. Either of these are great options for creating a powerful contraction in the biceps muscle on every rep that can sometimes be hard to feel when bands are not used.

The banded preacher curl is another biceps exercise that sees very little drop off when moving from dumbbells to bands. By locking your arm into place on your knee, similar to how you would if performing it on a traditional preacher bench, you get the same ability to hit the biceps hard and force growth. Doubling up the band to really increase the resistance is something that is not only allowed but encouraged.

You can’t forget to hit the brachialis as well if you want to build big biceps with bands and no weights.

You may be thinking, how? With the brachialis laying underneath the biceps, its development and growth forces the overlying biceps upward increasing it’s appearance and size. Hit this muscle best with either the alternating cross body hammer curls or the straight hammer curl. If doing the latter, remember to increase the resistance of the band by doubling it up or using the offset grip shown in the video.

If you are looking to get bigger biceps with bands then you don’t want to miss this video. If you are looking for resistance band workouts to build ripped athletic muscle, be sure to click on the link below to visit and start seeing how much better you can look and feel in just weeks training like an athlete.

For more videos on bicep workouts with bands and the best band exercises for building big biceps, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™Prije 2 mjeseci

    *NOTIFICATION SQUAD GIVEAWAY* - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…


    BHARATIYA YODHAPrije 2 mjeseci

    Please make new video for leg workout using resistance band and for triceps

  3. mus may

    mus mayPrije 2 mjeseci

    B.e.S.T f'u"l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X---❤️😘 ..👍 Clickhere : livegirls19. com !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候1 1617631561

  4. Leonhard Soergel

    Leonhard SoergelPrije 2 mjeseci

    Jeff, what do you think about "The Kneesovertoesguy" and his philosophy? (

  5. BlackStarKami

    BlackStarKamiPrije 2 mjeseci

    Any coupons available for the programs? 🙏

  6. Vihaan Singh

    Vihaan SinghPrije 2 mjeseci

    Please make a video on training abs with bands

  7. sameer syed

    sameer syedPrije 10 sati

    Hi sir..iam a beginner and I have never went to gym not even once I my life..but can I grow muscles and become muscular by just doing resistance bands workout...with out dumbbells and any weight...please sir let me know!! 🙏🙏

  8. Geoff Casavant

    Geoff CasavantPrije dan

    Any chance of a short video stepping through the band wrapping a bit slower? And when can we expect the triceps video?

  9. Guilherme 01SS

    Guilherme 01SSPrije 2 dana


  10. Michael McGlynn

    Michael McGlynnPrije 2 dana

    Jeff, could you do a video on triceps with bands? Thanks.

  11. Chip Booth

    Chip BoothPrije 5 dana

    Do you use the Athlean Bands in these videos?

  12. Baltazar Salas

    Baltazar SalasPrije 7 dana

    So Johnny Bravo got buff by doing these exercises

  13. alan elias

    alan eliasPrije 7 dana

    Triceps with bands, please!

  14. Ricardo Iris

    Ricardo IrisPrije 9 dana

    I want a resistance band program right now!

  15. Álvaro Fan

    Álvaro FanPrije 9 dana

    6:54 JESUS F**** CHRIST.

  16. Walaa Jahjah

    Walaa JahjahPrije 10 dana

    Cant get enough of the long head indeed

  17. Chad T

    Chad TPrije 11 dana

    My biceps hurt now, thanks!

  18. Yogish Aqua

    Yogish AquaPrije 12 dana

    I am getting severe shoulder pain during these workouts

  19. Steve Gunns

    Steve GunnsPrije 13 dana

    need a triceps video now

  20. Nick Kicaj - TRAVEL BOSS

    Nick Kicaj - TRAVEL BOSSPrije 15 dana

    Jeff! Love it! More Band workouts! Different muscle groups and full body workouts! Even a full program using bands would be sweet for the summer!

  21. tarik

    tarikPrije 16 dana

    why that's not in the playlist band ?

  22. Chip Booth

    Chip BoothPrije 18 dana

    Awesome. What bands do you use?

  23. James Brincefield

    James BrincefieldPrije 18 dana

    I figured out why they’re called lip busters a couple weeks ago. That’s what I get for buying the $20 dollar set of bands instead of the $50 dollar set.

  24. Daived Trombetta

    Daived TrombettaPrije 14 dana

    ​@James Brincefield That's nasty. I've got it twice on the ass doing bear crawls . Harsh.

  25. James Brincefield

    James BrincefieldPrije 14 dana

    @Daived Trombetta it wasn’t nearly as painful as the time I had them at waist-height.

  26. Daived Trombetta

    Daived TrombettaPrije 17 dana


  27. Jules vr5

    Jules vr5Prije 19 dana

    Would really love a workout plan for bands

  28. Andy Pandy

    Andy PandyPrije 19 dana

    Did jeff also make a legs vid with resistance bands?

  29. Santiago Paden

    Santiago PadenPrije 19 dana

    I like a good Arm day, which leads me to a curiosity about BFR (Blood Flow Restriction), does it work, is it worth it, or immediately send to the graveyard of useless ideas?

  30. zack

    zackPrije 21 dan

    How many reps and sets

  31. Brian W

    Brian WPrije 23 dana


  32. Sirous Hanifehzadeh

    Sirous HanifehzadehPrije 23 dana

    I am a real fan and I appreciate your works. I have been training with bands for a few months to keep myself in shape. I go running every morning and do bands training in the evening. I managed to reduce my body fat and now I can see my packs. I lost almost 12kg and now I want to grow bigger muscles without increasing my body fat. What's the best choice? Please help.

  33. William Ossorio

    William OssorioPrije 25 dana

    Can you recommend what bands you use? Thanks!

  34. Mark Bagby

    Mark BagbyPrije 25 dana

    Need triceps, legs and abs with bands!

  35. Aniket Anand

    Aniket AnandPrije 25 dana


  36. BloodFlowersSickness

    BloodFlowersSicknessPrije 26 dana

    Where can I get those bands?

  37. Sam Sapirstein

    Sam SapirsteinPrije 28 dana

    Ax Jeff question: is there anything about the COVID era of training at home that has changed your opinions on your approach to fitness? What did you learn this past year in general?

  38. Javi S

    Javi SPrije 28 dana

    More videos of this serie please



    Could we have bigger triceps or legs with bands next?

  40. Alan C

    Alan CPrije 29 dana

    Can you teach me how to choose resistance band for the exercise above? How many kgf etc... thank you

  41. יצחק גוילי

    יצחק גויליPrije 29 dana

    jepp plz do more videos with bands for legs and tricep ty for the good work

  42. Dj FOS

    Dj FOSPrije 29 dana

    Great video, only one gripe. When you say these are “band only exercises” you can’t introduce a pull-up bar. Other than that I’ll be implementing all of the movements I can.

  43. Sean Ong

    Sean OngPrije 29 dana

    Hi Jeff! Can you please do a video on training with bands for triceps please! Really love your training with bands series, they really gave me a bunch of knowledge and satisfying pump! Thank you for the educational video as always!

  44. M. Pratt

    M. PrattPrije mjesec

    Basically , if you can do it with cables - you can do it with bands.

  45. M. Pratt

    M. PrattPrije mjesec

    Calves, Jeff, Video on calves - or - complete lower body .... even better

  46. Wigadama

    WigadamaPrije mjesec

    *_If you can't even do 1 pull up Remember, every master was once a beginner 🙂👍_*

  47. The Ultimate Desi Gamer

    The Ultimate Desi GamerPrije mjesec

    Why is this video not in Playlist..

  48. Ananya Nayan Borah

    Ananya Nayan BorahPrije mjesec

    Please make one for triceps with bands

  49. Deepesh Sehrawat

    Deepesh SehrawatPrije mjesec

    Hi Jeff! This Resistance Band Routine is amazing. Can you share the triceps and legs workout as well.

  50. Canaan Morse

    Canaan MorsePrije mjesec

    Next video has to be legs!!! Anterior and posterior chain lower body exercises.

  51. George Modzelewski

    George ModzelewskiPrije mjesec

    how can one buy your bands , without going thru Amazon

  52. Edward Lorenz

    Edward LorenzPrije mjesec

    eerie biceps

  53. 671StantheMan

    671StantheManPrije mjesec

    Can you make a video with bands focusing on triceps 🙏🏽

  54. Mike Audi

    Mike AudiPrije mjesec

    I would love to see an all band program, similar to AX1 or AX2.

  55. Derek Sawyer

    Derek SawyerPrije mjesec

    Great video and the bands are amazing. For those following this how many sets/reps are you doing?

  56. Patrizio Romano

    Patrizio RomanoPrije mjesec

    We need band training for triceps, legs and abs 🙏🏻🙏🏻🙏🏻 I'm waiting

  57. Mat Ford

    Mat FordPrije mjesec

    Are you planning a tricep version?

  58. Jim Smith 2

    Jim Smith 2Prije mjesec

    Are you going to do a banded tricep and a banded leg workout

  59. Nick Nightingale

    Nick NightingalePrije mjesec

    So much attention to detail in this video that nearly no other fitness youtuber talks about when it comes to execution. This really makes the difference

  60. Nick Nightingale

    Nick NightingalePrije mjesec

    The usage of those bands while doing chin ups really impressed me. So much variety to play with!

  61. Alper Erulku

    Alper ErulkuPrije mjesec

    These exercise programs are getting me confused in everytime. Does the sum of these moves make up a workout program or is this a pool of best biceps exercises¿

  62. Hewett’s For Revival

    Hewett’s For RevivalPrije mjesec

    Are we going to get a banded leg day?

  63. Jon Bruno

    Jon BrunoPrije mjesec

    Been going through PT, after lumbar surgery, and I am stunned how bands work for strength.

  64. Evgeny Gusev

    Evgeny GusevPrije mjesec

    Next video suggestion / request please : training legs with bands

  65. Emiliano Caballero

    Emiliano CaballeroPrije mjesec

    Thank you!!!!

  66. Big Gari

    Big GariPrije mjesec

    Lip buster curls xD

  67. Matteo Pantalfini

    Matteo PantalfiniPrije mjesec

    BANDED DRAG CURLS: does hands’ pain pass with time? I feel like the bands’ stretch felt on my hands distracts me from getting the most out of this exercise, eventually compromising my it just a temporary feeling? This actually happens with most exercises where there’s a knot-like squeeze of my hands due to double wrap up with the band...

  68. RiverheadSkate

    RiverheadSkatePrije mjesec

    What would be the most effective way to set/rep this exercise? 5x5? I can’t get through more than one set if I max out reps on each exercise. Thinking of trying 5x5 next time and see how far I get.

  69. Je Be

    Je BePrije mjesec

    New to bands, have to say these are some of the most creative variations I've seen. Hope this series keeps going into the Playlist. One thing: black outfit can make it hard to see black band set up - consider some color contrast.

  70. Lukasz Powalowski

    Lukasz PowalowskiPrije mjesec

    Wrapping these bands is the hardest part of those exercises 😂

  71. Mukul Pahuja

    Mukul PahujaPrije mjesec

    When will you be uploading the triceps workout with resistance bands??

  72. Sandgroper203

    Sandgroper203Prije mjesec

    love your band series. why don''t you do a program with just bands. or a program like the TNT program that you can add to the AX1 program or even a band program like the six pak app.

  73. Programming With Pax

    Programming With PaxPrije mjesec

    Would love to see more band videos! (triceps and legs) These are EXCELLENT! Thank you very much Jeff.

  74. David Sánchez

    David SánchezPrije mjesec

    For when the video on triceps..........I´m missing it...Thanks for all videos........

  75. Christian Eich

    Christian EichPrije mjesec

    I think Sly is still waiting for triceps and legs ;-)

  76. Garri Van Malaluan

    Garri Van MalaluanPrije mjesec

    Please make a video for band exercises for legs. I've been struggling to find the right exercises for my quads and hamstrings.

  77. Stuart Henderson

    Stuart HendersonPrije mjesec

    Just watched a video where you are saying to build bugger biceps turn your wrists back, but I see you are not doing that here. Does that not apply when using bands?

  78. Juhan Aberman

    Juhan AbermanPrije mjesec

    @Stuart Henderson he did turn the wrists back for this one.

  79. Stuart Henderson

    Stuart HendersonPrije mjesec

    @Juhan Aberman ??? he did what tho?

  80. Juhan Aberman

    Juhan AbermanPrije mjesec

    He did it tho 5:47


    RUGGED AMVsPrije mjesec

    His biceps look like musk melons

  82. John Roland Rene

    John Roland RenePrije mjesec

    How many reps of each exercise or is it to muscle failure?

  83. Robert Cason

    Robert CasonPrije mjesec

    Jeff, You are now my fitness coach and nutritional mentor!! Absolutely Loving the videos, advice,tips and guidance. Thank you

  84. George Sotomayor

    George SotomayorPrije mjesec

    The wrapping of the bands is where I need help in.

  85. Zeppinator

    ZeppinatorPrije mjesec

    still waiting for legs Jeff :( I feel like legs are the most difficult bodypart to work with bands.

  86. Anmol Virk

    Anmol VirkPrije mjesec

    How about with just imagination?

  87. Kostis Oikonomopoulos

    Kostis OikonomopoulosPrije mjesec

    Jeff you haven’t done a triceps and a legs video. Do you plan on doing one for each?

  88. Rob Griffin

    Rob GriffinPrije mjesec

    Been wondering the same thing!

  89. Mario Britton

    Mario BrittonPrije mjesec

    Very interesting on bands

  90. Martin Marinov

    Martin MarinovPrije mjesec

    When will be the triceps video be published :/

  91. Leo Charbonneau

    Leo CharbonneauPrije mjesec

    Loving these new band exercises Jeff, when will you be coming out with one for triceps and possibly legs (if that even exists)?

  92. WORKOUT 4 U

    WORKOUT 4 UPrije mjesec

    How many people have addicted to gym ! I'm totally addicted Are you guys also addicted?

  93. WORKOUT 4 U

    WORKOUT 4 UPrije mjesec

    Thanks jeff for this you are amazing 🔥

  94. Ludwig Vonn

    Ludwig VonnPrije mjesec

    One day ll these workout channels will be like: everything you are doing is wrong, there is no right way.

  95. name996

    name996Prije mjesec

    Was wondering if you could do a video on how to warm up before training with bands? Great content btw!

  96. V

    VPrije mjesec

    how do i grow m'jhonson

  97. Sin Charles

    Sin CharlesPrije mjesec

    Hey Jeff can you do a video of legs and triceps exercises with bands... thnx

  98. Aditendra Dubey

    Aditendra DubeyPrije mjesec

    Hi there! Jeff wanna know if you're dropin triceps & legs version for band series??!! Im eagerly waitun for it do make it asap!🤝

  99. OpYi

    OpYiPrije mjesec

    Some exercise for your legs would be much appreciated! Great series so far! Thanks, for bringing out such good content

  100. Liz Moore - CDHS

    Liz Moore - CDHSPrije mjesec

    What kind of bands are these? Thanks!

  101. Kris Cocivera

    Kris CociveraPrije mjesec

    Hoping this video series continues! Triceps? Legs? Let's do it!

  102. bud ekins

    bud ekinsPrije mjesec

    Very useful video.

  103. Mohit Rajput

    Mohit RajputPrije mjesec

    legs with resistance bands

  104. b riordon

    b riordonPrije mjesec

    I'm really enjoying the band exercise videos.

  105. Péter Burián

    Péter BuriánPrije mjesec

    Hello, sorry of it was asked already, what is the best set to start? Maybe 15&25 kg? Iam training 5 days at home with weights. Thanks. Peter

  106. Anmol Singh

    Anmol SinghPrije mjesec

    What about legs can we do legs workout with band

  107. GypsyMace

    GypsyMacePrije 2 mjeseci

    Thanks Jeff for the video. Are you doing one for the triceps as well. Would be great

  108. J D

    J DPrije 2 mjeseci

    This video should be in the new "bands" playlist

  109. Spoons 207

    Spoons 207Prije 2 mjeseci

    I love all your videos. So helpful to change things up or learn something new I never knew existed! Thanks!

  110. Rádio Pirata

    Rádio PirataPrije 2 mjeseci

    Hey Jeff! Is there any good abs exercises with bands?

  111. Pascal Burgers

    Pascal BurgersPrije 2 mjeseci

    I am missing the tricep band training

  112. Tomasz Koska

    Tomasz KoskaPrije 2 mjeseci