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.
For the ladies aiming for toned arms, check out these arm exercises for women.
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
What are some effective at home bicep exercises?
There are several kinds of bicep exercises at home to choose from. Some effective no equipment bicep exercises include decline push-ups and underhand chin-ups. If you have resistance bands, you can do one arm preacher curls and reverse bicep curls. If you have dumbbells or a bar, then you can add incline dumbbell curls and standing dumbbell curls to your routine. Whether you opt for an at home bicep workout no weights approach or utilize some equipment, you'll find ample exercises to strengthen and tone your biceps. Consider doing these top 10 exercises to grow your biceps.
Do pushups build biceps?
Although pushups mainly target your chest and triceps, they do engage the biceps up to some extent. If you're trying to build biceps with bodyweight exercises, then you should do push up variations like diamond push ups that focus on your biceps. You can also do underhand chin ups and inverted rows to work your biceps at home.
Can I build biceps at home without weights?
You can build biceps at home with the right kind of exercises. Start by adding a mix of at home bicep exercises such as decline push-ups, underhand chin-ups, and inverted rows in your routine. If you have resistance bands or makeshift equipment like dumbbells, you can add more variety like preacher curls, twist curls, incline curls and more. Remember, you don't always need weights - there are plenty of at home bicep workout no weights options available. Consistency is key. So make sure you're regular with your home bicep workouts to see the best results.
