Bicep exercises to do at home, Biceps workout is highly popular among men, and they love to train their biceps well. However, the bicep is a complex muscle and their proper training requires more than just heavyweights. Just using heavy dumbbells or barbells might not be enough, proper distribution of effort around the shoulders, back, and other areas are what is required. 

To develop a good set of biceps, you would be required to strictly commit yourself to specialized and isolated bicep exercises. The best bicep exercises must allow your body to increase its muscle mass, strength, stability as well as appearance. 

What are the best bicep exercises to do at home?

A lot of bicep exercises can be done at home using your own dumbbell set, and they do not require the machinery of the gym. Let us have a look at some of the best exercises you can do at home for your bicep training.

1. Seated Alternating Hammer Curl:

The Hammer Curl exercise is one of the most favorite sets of exercises among gym freaks and bodybuilders. It allows you to switch muscle groups and greatly helps in building the overall strength and shape of the biceps. 

Steps to perform:

  • Sit on a bench or any surface and hold a dumbbell in each of your hands.
  • Extend your arms straight and face your palms towards your body, facing inside. This is your starting position.
  • Gently lift one of the weights to the front of your shoulder, while keeping your elbow and shoulder fixed at the starting position.
  • Pause for a few seconds to squeeze your bicep at the top, when lifting the weight.
  • Reverse the movement and start again. Repeat the same steps on the opposite side.

2. Alternating Incline Dumbbell Curl:

This exercise will help you strengthen the upper sections of your biceps, and aid in the large muscle growth process that you’ve always wanted.

Steps to perform:

  • Lie on an incline bench or surface, with a dumbbell in each hand and your palms facing forward.
  • Gently lift one of the weights to the front of your shoulder, while keeping your elbow and shoulder fixed.
  • Pause a little to squeeze your bicep at the top.
  • Now reverse the movement to return to start and repeat the same steps on the opposite side.

3. Standing Barbell Curl:

This is one of the most common and highly beneficial home bicep exercises. It works great for stability as well as good control.

How to Do the Barbell Curl for Biceps Size and Strength | BarBend

Bicep Exercises To Do At Home
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Steps to perform:

  • Stand straight and hold the barbell with a firm grip of your hands.
  • Squeeze your core and contract your biceps, while curling up the barbell from the starting hip height up to your shoulder height.
  • Keep your shoulder and elbow stationary, and lift the weight to the front of your shoulders.
  • Reverse the movement and return to the starting position.
  • Repeat the same steps on the opposite side.

4. Isolated single-arm curls:

Steps to perform:

  • Stand straight with a dumbbell in each of your hands. 
  • Extend your arms in the outward direction and make a T-shape with your body.
  • Curl up one of the arms to form a 90degree angle, and then gently lower it down to make your arm parallel to the ground, just like the starting position.
  • While you’re doing this with one of your hands, remember to keep the opposite arm extended straight and do not move it.
  • Repeat the same with the opposite arm.

5. Bent over row:

For this particular exercise, we would suggest you add some more weight and go heavy.

BREAK IT DOWN: The Bent-Over Row - Experience Life

Bicep Exercises To Do At Home
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Steps to perform:

  • Place your hand shoulder-width apart and hold your barbell.
  • Bend at your knees as well as your hips.
  • Pull the bar up and take it to the height of your ribcage.
  • Gently lower it down to reach the starting position.

6. Concentration Curl:

This workout is aimed at building muscle mass to the core of your upper arms, and we would definitely suggest you go for this one.

Steps to perform:

  • Sit on a bench and rest your arm that is holding the dumbbell on the same sided leg, with the weight hanging between your legs.
  • Place the opposite hand on your thigh for support and stability.
  • Curl up the weight and squeeze your biceps at the top for a few seconds.
  • Reverse the movement to return to the start and repeat on the other side.

7. Zottman Curls:

Focusing on all the three major muscles that build your biceps, the biceps brachii, brachialis, and brachioradialis, the Zottoman curls are one of the best bicep exercises to do at home. Let us have a look at how you can do this workout right.

  • Hold a dumbbell in each of your hands with your arms at your sides.
  • Turn your arms to make your palms face in the forward direction.
  • Curl the dumbbells close to your shoulders.
  • Pause and rotate the dumbbells to make your palms face forward again.
  • Lower down the weights gently and rotate the dumbbells back to the starting position.
  • Repeat.

Best tips for a better biceps workout:

  • Instead of loading your barbell with more weights, try to do your workout with weights that you can comfortably lift 10-12 times.
  • You will have to get into that intense training for a good set of biceps. 20-minute bursts of high-intensity level training would suffice.
  • Boost your stabilizing muscles. Target them and go for reverse grip bicep curl after your workout.
  • If you want to build muscle quickly, focus on lifting your weight without leaning back or forward and working through a full range of movement.
  • You can work on your biceps even if you do not want to hit the gym. Go for push-ups, press-ups and all other exercises that can help.

That is all about your biceps workout and some of the best exercises you can do at your home, with some essential supplements. We hope this helps you.

Keep training!