If you’re looking to build bigger biceps, you don’t necessarily need to hit the gym. There are plenty of effective bicep exercises you can do at home without any equipment. By targeting your biceps with the right exercises, you can see results in just a few weeks.
When it comes to building bigger biceps, many people assume that it requires a gym membership or expensive equipment. However, with the right exercises and dedication, you can achieve impressive bicep gains from the comfort of your own home. In this article, we will explore the top biceps workout at home, including the number 1 best bicep exercise, top bicep exercises with dumbbells, resistance bands, and bodyweight movements. By incorporating these exercises into your routine, you can strengthen and tone your biceps without needing to leave your house. Whether you are a beginner or an experienced fitness enthusiast, these workouts can help you achieve your bicep goals and take your at-home workouts to the next level. So, let’s get started with the top biceps workout at home without equipment.
1. Standing dumbbell curls
Standing dumbbell curls are the number 1 best bicep exercise for a reason. They are a classic bicep-building movement that targets the biceps brachii, which is the muscle that sits on the front of your upper arm. To do standing dumbbell curls, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Curl the dumbbells in the direction of your shoulders while keeping your elbows close to your body. Slowly lower the dumbbells back down and repeat for 3 sets of 12-15 reps.
2. Hammer curls
Hammer curls are another effective bicep exercise that targets both the biceps and the brachialis muscle, which is located underneath the biceps. To do hammer curls, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing inwards. Curl the dumbbells in the direction of your shoulders while keeping your elbows close to your body. Slowly lower the dumbbells back down and repeat for 3 sets of 12-15 reps.
3. Chin-ups
Chin-ups are a bodyweight exercise for biceps that targets your biceps and back muscles. To do chin-ups, find a sturdy horizontal bar that can support your bodyweight. With your hands shoulder-width apart and your palms facing you, grasp the bar. As soon as your chin is above the bar, pull your body up towards it. Slowly lower your body back down and repeat for 3 sets of as many reps as possible.
4. Inverted rows
Inverted rows are another bodyweight exercise for biceps targets your biceps and back muscles. To do inverted rows, find a sturdy horizontal bar that is about waist height. Lie underneath the bar and grab it with your palms facing towards you and your hands shoulder-width apart. Keep your body straight and pull your chest towards the bar. Slowly lower your body back down and repeat for 3 sets of 12-15 reps.
5. Concentration curls
Concentration curls are a bicep exercise that isolates the biceps by eliminating any swinging or cheating. To do concentration curls, sit on a bench or chair with your feet flat on the ground. With one hand holding a dumbbell, place your elbow on the inner of your thigh. Keep your upper arm still as you curl the dumbbell towards your shoulder. Slowly lower the dumbbell back down and repeat for 3 sets of 12-15 reps.
6. Spider curls
Spider curls are a best bicep exercise at home that targets the long head of the biceps muscle. To do spider curls, lie facedown on an incline bench with your chest and stomach on the bench. Curl the dumbbells towards your shoulders, keeping your elbows stationary. Slowly lower the dumbbells back down and repeat for 3 sets of 12-15 reps.
7. Diamond push-ups
Diamond push-ups are a bodyweight exercise that targets your triceps and biceps. To do diamond push-ups, start in a plank position with your hands close together in a diamond shape, with your thumbs and index fingers touching. Keep your elbows tight to your body as you squat down to the ground. Push yourself back up to the starting position and repeat for 3 sets of as many reps as possible.
8. Resistance band curls
Resistance band curls are a great bicep exercise that can be done with minimal equipment. To do resistance band curls, stand on the middle of a resistance band and hold the ends of the band with your hands. You have to keep your elbows close to your body and call towards your shoulders. Slowly lower the band back down and repeat for 3 sets of 12-15 reps.
9. Zottman curls
Zottman curls are a bicep exercise at home that targets both the biceps and forearms. To do Zottman curls, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing upwards. Curl the dumbbells towards your shoulders, then rotate your palms so they are facing downwards and slowly lower the dumbbells back down. Repeat the same for 3 sets of 12-15 reps.
10. Close grip push-ups
Close grip push-ups are a bodyweight exercise that targets your triceps and biceps. To do close grip push-ups, start in a plank position with your hands close together, about shoulder-width apart. Keep your elbows tight to your body as you squat down to the ground. Push yourself back up to the starting position and repeat for 3 sets of as many reps as possible.
In conclusion, the top biceps workout at home includes a variety of exercises that target the biceps and surrounding muscle groups. By incorporating these biceps exercises into your routine, you can build stronger and more defined biceps without needing expensive equipment or a gym membership. Remember to start with a weight or resistance level that is challenging but manageable, and gradually increase as you get stronger. With consistency and dedication, you can achieve your bicep goals and improve your overall arm strength and aesthetics. So, get started with these top biceps workouts at home today and see the results for yourself!
