Summary
- Decline Push-Ups: Engage biceps, chest, shoulders, and core for an effective upper body workout.
- Underhand Chin-Ups: Strengthen biceps, back, and shoulders, using minimal equipment.
- Inverted Rows: Target biceps, back, and shoulders, using a bar or sturdy surface.
- Resistance Band Bicep Exercises: Perform moves like One Arm Preacher Curls, Reverse Bicep Curls, and Standing Bicep Curls to build biceps with minimal equipment.
- Makeshift Equipment Bicep Exercises: Use everyday items like water bottles or broomsticks for Incline Dumbbell Curls and Standing Dumbbell Curls to mimic gym workouts at home.
No gym? No problem! From decline push-ups to bicep bar curls, you can achieve sculpted arms with at home bicep exercises - suitable for everyone. Whether you're using equipment or just your body weight, all you have to do is be consistent and stick to the routine.
At Home Bicep Workout Routine - In A Look
List of Bicep Exercises at Home
Bodyweight Bicep Exercises
Building strong biceps doesn't always require weights or gym equipment. With the right techniques, you can achieve an effective at home bicep workout using just your bodyweight.
Here, we delve into three ways of building biceps at home with exercises that will help you develop those thunder arms.
Decline Push Ups
- Muscles Worked: Biceps, Chest, Shoulders, and Core
- Sets: 3
- Reps: 10 to 12
- Rest Time: 45 seconds between each set
How to do Decline Push Ups?
- Start by positioning yourself in a regular push-up position.
- Elevate your feet using a step or chair.
- With hands placed shoulder-width apart on the ground, lower your body towards the ground.
- Keep your elbows tucked in, close to your body to engage the biceps.
- Push yourself back up to complete one rep.
Combine this at home bicep exercise with diamond push ups to work on different parts of your arms.
Underhand Chin Ups
Source: Men's Fitness
- Muscles Worked: Biceps, Back, and Shoulders
- Sets: 3
- Reps: 10 to 12
- Rest Time: 45 seconds between each set
How to do Underhand Chin Ups?
- Start by positioning yourself below a sturdy bar.
- Grab the bar with an underhand grip, palms facing towards you.
- Pull yourself up by flexing your biceps until your chin is above the bar level.
- Slowly lower yourself back down.
Don’t have a chin up bar at home? Try this plated bicep curl instead.
Inverted Rows
Source: Barbend
- Muscles Worked: Biceps, Back, and Shoulders
- Sets: 3
- Reps: 10 to 12
- Rest Time: 45 seconds between each set
How to do Inverted Rows?
- Position yourself beneath a bar that's set at about waist height.
- Hold the bar using an underhand grip, ensuring hands are shoulder-width apart.
- Lie back, keeping your body straight from your head to your heels.
- Pull yourself up to the bar by contracting your biceps.
- Pause briefly at the top, then lower back down.
While focusing on biceps at home, it's essential to remember that you can’t get bigger arms with bicep workouts alone. Triceps play a significant role in giving you those massive arms.
Pair your at home bicep workouts with triceps exercises to ensure balanced arm development.
Resistance Bands Home Bicep Workout
Resistance bands are a game-changer when you're looking for at home bicep workout solutions. They're not only versatile but also effective in mimicking various gym equipment, ensuring you never miss out on your home bicep workout.
Let's explore some exercises that'll get those biceps working.
One Arm Preacher Curls
- Muscles Worked: Biceps Brachii
- Sets: 3
- Reps: 10 (each arm)
- Rest: 45 seconds between each set
How to do One Arm Preacher Curls?
- Stand on the middle of your resistance band, gripping one end with your hand.
- Place your arm against a stable surface (like a table) so it's perpendicular to the ground, mimicking the preacher curl position.
- Start with your arm fully extended.
- As you exhale, curl the band upwards, focusing on squeezing your bicep.
- Slowly lower back down and repeat.
If you're used to dumbbells and prefer them, you might want to try out the traditional preacher curls.
Reverse Bicep Curls
- Muscles Worked: Biceps Brachii and Brachioradialis (forearm)
- Sets: 3
- Reps: 10 to 12
- Rest: 45 seconds between each set
How to do Reverse Bicep Curls?
- Stand with both feet on the middle of the resistance band, holding both ends with your hands.
- Keep your palms facing down (pronated grip).
- Curl the band upwards while keeping your palms facing down throughout the movement.
- Slowly return to the starting position and repeat.
For a variation with weights, try the reverse bicep curls with dumbbells.
Standing Bicep Curls
- Muscles Worked: Biceps Brachii
- Sets: 3
- Reps: 10 to 12
- Rest: 45 seconds between each set
How to do Standing Bicep Curls?
- Stand with feet shoulder-width apart on the center of the resistance band.
- Hold the ends of the band with your palms facing forward.
- Without moving your elbows, curl your hands towards your shoulders, flexing your biceps.
- Slowly release and return to the starting position.
While resistance bands offer great biceps exercises at home, if you enjoy lifting weight, explore these 5 types of bicep curls.
Making the Most of Makeshift Equipment for Biceps at Home
When the gym is out of reach or you're looking to add some variety to your at home bicep workout, makeshift equipment can be a real game-changer. Here's how you can ensure an effective home bicep workout using everyday items, transforming them into fitness tools.
Incline Dumbbell Curls
- Muscles Worked: Biceps Brachii and Brachialis
- Sets: 3
- Reps: 10-12
- Rest: 45 seconds between each set
How to do Incline Dumbbell Curls?
- Sit down on an inclined surface (like a sturdy chair or couch) with a slight backward lean.
- Hold your makeshift dumbbells (filled water bottles, for instance) in each hand with palms facing forward.
- Let your arms hang straight down.
- Curl the 'dumbbells' towards your shoulder while keeping your elbows steady.
- Slowly lower them back down and repeat.
Feel stronger with dumbbells? Try twist curls for a more engaging exercise for biceps at home.
Standing Dumbbell Curls
- Muscles Worked: Biceps Brachii
- Sets: 3
- Reps: 10-12
- Rest: 45 seconds between each set
How to do Standing Dumbbell Curls?
- Stand upright holding your makeshift dumbbells (e.g., bags filled with books) by your side.
- Keep your elbows close to your torso.
- Curl the 'dumbbells' towards your shoulders, rotating your wrists inward as you go.
- Lower them slowly back to the starting position.
Looking for gym-friendly alternatives? Check out these 4 easy curl bar workouts.
Bicep Bar Curls
- Muscles Worked: Biceps Brachii
- Sets: 3
- Reps: 12
- Rest: 45 seconds between each set
How to do Bicep Bar Curls?
- Hold a makeshift bar (like a broomstick with bags attached at each end) with palms facing forward.
- Stand with feet shoulder-width apart.
- Without moving your elbows, curl the 'bar' towards your chest.
- Slowly lower it back to the starting position.
Hitting pull day at the gym? Check out the back and bicep workout routine.
Additional Tips: Optimizing Your Bicep Workouts At Home
Ensuring Consistency
One of the pillars of an effective at home bicep workout is consistency. Just as with any fitness routine, it's crucial to stick to your home bicep workout plan. This way, you're more likely to see the desired results.
Incorporate these 6 best arm exercises to add variety to your routine.
Balancing with Triceps Exercises
While focusing on exercise for biceps at home is great, a balanced approach that also hits triceps ensures well-rounded arm development. Remember, the triceps make up a significant part of your arm's muscle mass.
Complement your biceps exercises at home with triceps workouts.
The Importance of Rest and Recovery
Even the best bicep workout at home can be counterproductive without proper rest. Your muscles grow during the recovery phase, not the workout phase. Don’t forget your post-workout protein to boost your muscle recovery and growth. In addition, working on related muscle groups like forearms aids in overall arm strength.
Build bigger arms with these 5 forearm exercises.
Key Takeaways
Achieving powerful biceps doesn't require a gym – it’s about effective at home bicep exercises and consistency. With this guide, you can workout in any setting. Remember, the best bicep workout at home is the one you stick to. Train smart, stay committed, and watch those biceps grow at home!
FAQs
How do I build my biceps at home?
To build your biceps at home, focus on bodyweight exercises like decline push-ups and chin-ups, as well as resistance band exercises such as bicep curls and preacher curls. Inverted rows can also effectively target the biceps. Consistency, proper form, and progressive overload are key to muscle growth without gym equipment.
Can you build biceps without weights?
Yes, you can build biceps without weights using bodyweight exercises like decline push-ups, underhand chin-ups, and inverted rows. Additionally, resistance bands can be used to simulate bicep curls and other movements that target the biceps. Consistency and varying your exercises will help you achieve toned arms without weights.
What is the 7-7-7 bicep exercise?
The 7-7-7 bicep exercise involves performing 7 partial curls from the bottom of the movement, 7 partial curls from the top, and then 7 full-range curls. This technique helps maximize muscle activation by targeting the biceps from different angles. It's a great way to increase the intensity and challenge your arms further.
Are 4 exercises enough for biceps?
Yes, 4 well-chosen exercises can effectively target and build your biceps. Incorporating a mix of bodyweight exercises, resistance bands, and makeshift equipment will provide variety and challenge the biceps from different angles. However, consistency and progressive overload are crucial to seeing significant results.
