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Aug 21, 2023

How to Build Bigger Arms with Banded Bicep Curls

Blow up your arms. Learn how to build bigger arms with banded bicep curls. The

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 Stefano, Adam Schafer, Justin 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.

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

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.

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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:

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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