Check out our top 7 Home bicep Workouts that you can do without any equipment at home to see how easy it is to do them. You don’t have to leave the comfort of your own home in order to get the most out of your workout and build muscle.
Introductions
If you are interested in building bigger arms, the biceps is the muscle most people strive to build up. Most people who build a six-pack target the chest, shoulders, and back. It is important to remember that even if you work out all the muscle groups, the biceps will be the last muscle group to grow. A variety of arm workouts can be performed at home, and here are a few of the best.
Home Bicep Workouts
It is possible to perform many simple bicep exercises at home with little or no equipment. The basic exercises that target the biceps include curls, hammer curls, and upright rows. You can perform these exercises with dumbbells, barbells, resistance bands, or even household items such as soup cans.
It is best to mix and match different exercises, reps, and sets in your biceps workout, for example doing 3 sets of 10 curls followed by 2 sets of 12 hammer curls to keep your workout interesting.
A well-rounded routine should include triceps kickbacks and shoulder presses in addition to triceps kickbacks.
Don’t be afraid to get creative and have fun when it comes to bicep workouts. With some basic equipment, you can easily come up with a killer bicep workout.
1. Biceps curls
It is a great exercise for toning and strengthening your arms. Here is how to do a bicep curl.
- As you begin, position your feet shoulder-width apart and your arms at your sides.
- Once your arms are slowly curled up to your shoulders, hold a dumbbell in each hand.
- Throughout the entire movement, keep your elbows close to your sides.
- It is likely that you will perform 3-5 sets of 8-12 repetitions if you are looking to build muscle.
- Repeat the process by lowering the dumbbells back to their starting positions.
2. Hammer curls
Hammer curls are an excellent exercise for developing the biceps and triceps. They can be performed with dumbbells, barbells, or cables. To perform hammer curls
- Lie on your back with your feet shoulder-width apart and your knees slightly bent.
- With your palms facing your thighs, hold the weight in your hands.
- Keeping your elbow close to your side, curl the weight up toward your shoulder.
- Reverse the process by slowly lowering the weight back to the starting position.
3. Biceps curl with wide lift
The wide-lifted biceps curl is a great exercise for targeting the biceps muscles. This exercise can be done with a dumbbell or a barbell. To do this exercise
- As you stand, make sure that your feet are shoulder-width apart and your knees are slightly bent.
- Overhand grip the weight and extend your arm fully while lifting it up.
- Once you have reached this position, slowly curl the weight up towards your shoulder.
- Throughout the exercise, ensure that your elbow is kept close to your body and that your upper arm remains stationary.
- Return the weight to its starting position by reversing the motion.
4. The concentration curl
In order to target the biceps effectively, the concentration curl is an excellent exercise.
- In the beginning, sit with a weight in each hand facing forward, palms facing upwards.
- As you bend your elbows and curl your weights toward your shoulders, maintain a stationary position with your upper arms.
- Slowly lower the weights back to the starting position after holding the contracted position for a count of one.
5. Dumbbell Preacher Curl
It is a great exercise for targeting the biceps. To perform this exercise, follow these steps.
- In each hand, hold a dumbbell while sitting on a bench.
- The palms of your hands should be facing up as you rest your arms on your thighs.
- Keeping your biceps tight throughout the exercise, curl the dumbbells up towards your shoulders.
- Return the weights to their starting position slowly and repeat 8-10 times.
6. Crucification Curl
If you decide to perform the technical curl variation, you may wish to kneel down in order to further isolate the muscle. You will be able to emphasize the contraction and hone your shoulder and core strength much more than with other variations of this exercise.
- In a tall kneeling position, set up a cable tower (or resistance band) so that you can hold the handle with your elbow just below your shoulder. Find a wall in front of you that is not accessible to you.
- Keeping your shoulder in position and bracing your core, squeeze your biceps to curl the cable toward yourself.
- Return to the starting position after holding for a count.
7. Cheat-Free Wall Curls
The use of wall curls is an excellent method of toning your arms without the use of weights.
- Put your palms flat against a wall while standing with your back against it.
- Keep your palms firmly pressed against the wall as you slowly curl your fingers up.
- Holding the position for a moment, slowly lower your hands back down once your fingers have reached the top of the wall.
- Complete a set by repeating the exercise several times.
FAQ’s
1. Can you build biceps without weights?
There is no need to go to the gym, and you do not even have to have a proper home gym setup in order to build impressive biceps. I know this sounds too good to be true, but it is a fact. By using either your body weight or items that you already have lying around, you can build impressive biceps without any equipment.
2. Do pushups build biceps?
You can strengthen your upper body muscles by doing push-ups, especially your chest, shoulders, upper and middle back, biceps, triceps, and the area under your upper arm on the side of the chest.
3. Are 3 exercises enough for the biceps?
Recommended Routines
In designing a routine, select three to four biceps exercises and perform each exercise for three sets of 12 reps. It is also possible to perform them as part of a circuit, in which you perform one bicep exercise after another without resting between exercises. You will usually need to use lighter weights for this, but you will definitely feel the burn.
4. What exercise hits all biceps?
It is a classic exercise for building biceps. This exercise targets the biceps and when performed correctly can result in significant muscle size and strength gains. Since you are lifting a single implement with both hands with the barbell curl, you are able to curl more weight than you can with any other curl variation.
5. Are 8 sets enough for biceps?
It is recommended that you perform at least eight sets of direct bicep exercises per week as part of the Minimum Effective Volume (MEV). This means that you must perform eight sets of biceps throughout the week.
Conclusion
The biceps will be discussed today. Many people wonder what exercises they can do to help build up their biceps. There are a number of different exercises that you can do to help build up the biceps. Here are a few different bicep workouts that you can perform. The information contained in this article is hoped to have been helpful to you, and I hope you enjoyed it.