A biceps workout at home can be done with simple and easy exercises to help you achieve different goals, like toning up and increasing lean mass and muscle volume.
These biceps exercises can be done with or without weights. It is important to consider your current physical condition and limitations to prevent injuries like a ruptured tendon or tendonitis.
Ideally, you should be assessed by a doctor before starting any physical activity and to seek guidance from a personal trainer, who can help to correct your form and recommend appropriate weights.
Biceps exercises
A biceps workout at home can be done 1 to 3 times a week, in 2 to 3 sets of 8 to 12 repetitions, depending on the exercise. You should ideally stick to 3 to 4 exercises per workout.
You should warm up before starting to workout, as this can improve muscle performance, activate circulation and prevent injuries. A good option for warming up is to raise and lower your arms several times at a fast pace or to perform jumping jacks.
Some biceps exercises you can do at home include:
1. Push-ups
Pushu-ps are often used for working out the chest, but they actually work several muscle groups, including the biceps. It is a great exercise to gain muscle and strengthen the biceps, especially when you don't have access to dumbbells or weights at home.
How to perform:Place both hands on the floor shoulder-width apart and then stretch your legs behind you to form a straight line from your shoulders to your feet. Bend your elbows and slowly lower yourself until your chest is close to the floor. Then raise your body, pushing from the floor, until you return to the starting position. Perform for 30 seconds, rest for 1 minute and repeat for 2 to 3 sets. If the exercise is too difficult, you can do it from your knees on the floor and gradually lift your knees off the floor.
2. Incline push-ups
An incline push-up is another variation of the push-up that helps to work the strength and endurance of the biceps, triceps and deltoids. It also helps to strengthen the abdomen and legs.
How to perform: Place both hands on a bench or chair and stretch your legs behind you, keeping your whole body straight. Then, bring your chest towards the bench or chair, until your elbows are at a 90º angle. You can do 2 to 3 sets of 8 to 10 repetitions each, resting for 60 to 90 seconds between sets.
3. Hammer curl
A hammer curl exercise is quite effective for increasing the volume of the biceps and brachialis muscle, but it should be done using weights or dumbbells.
If you don’t have gym equipment, you can use packages of rice or beans inside two backpacks or grocery store bags, or use plastic bottles filled with sand.
How to perform: In a standing position, hold a weight in each hand with your palms facing inwards, and your arms down at your side. Bend your elbows and raise the weights toward your shoulders, then return your arms back down to the starting position. You can do 3 to 4 sets of 8 to 12 repetitions each, with 60 to 90 seconds of rest between sets. A variation of this exercise is to raise the weight one at a time in an alternating fashion.
When performing this exercise, it is important to keep your core contracted and to avoid moving your wrists or shoulders, as additional movement can lead to injury. Be sure to inhale when your arms are in the starting position and exhale when flexing your elbows.
4. Straight curl
A straight curl is another bicep exercises as it works strength and resistance, and promotes increased muscle mass and volume. To achieve these goals, however, you should weight dumbbells, barbells or a weighted plastic bottle with sand.
How to perform: Stand with your feet shoulder-width apart, your knees slightly bent and your core braces. Place a weight in each hand with your palms facing out (or hold the bar with your elbows in front of your body and your palms facing out). Without moving your shoulders and with your fists firm, raise the weight towards your shoulders and slowly return to the starting position. Inhale when your arms are in the starting position and exhale as you raise the weight. You can perform 3 to 4 sets of 8 to 12 repetitions each, with 60 to 90 seconds of rest between sets.
5. Seated bicep curl
The seated bicep curl is another exercise option for the biceps that also works on strength and endurance, and increases muscle mass and volume. You should perform this exercise with weights, like dumbbells or a plastic bottle with sand inside.
How to perform: Sit on a bench or chair with your legs slightly apart and your spine straight. Lean your torso forward and hold the weight near your ankles, resting your elbow on the thigh of the same side. Your other hand should be resting on your other leg to help maintain your balance. Exhale and bring the weight yo your shoulder, then slowly lower the weight to the starting position. Perform 8 to 12 times in 3 to 4 sets on each arm, resting for 60 to 90 seconds between sets.
6. Forearm plank
Although the forearm plank is an exercise that targets the abdominal and core muscles, it is also considered a complete exercise, meaning that it works other areas of the body, including the biceps. This exercise does not require the use of weights or dumbbells.
How to perform: Get in a high plank position, with your legs stretched out behind you and hip-width apart, and your arms stretched out below you shoulder-width apart. Lower your forearms to the floor and hold, with your head, shoulders, hips and knees aligned. You can start with 30 seconds and gradually increase the time. This exercise is not done in sets.
Cooldown stretches
After training your biceps, you should stretch your muscles, as this can help to improve toning, flexibility, and circulation as well as prevent injuries.
1. Stretching your arms back
The stretching exercise should be done while standing to allow for a good stretch of your biceps, chest muscles and shoulders.
How to perform: Get in a standing position, and clasp your hands behind your back. Keeping your fingers interlaced, raise your arms as high as you can and hold for 20 to 30 seconds. Feel the stretch in your biceps, and be sure to respect your body's limits.
2. Extending your arms
This stretch allows you to stretch your biceps, chest and spine, and should be done while sitting.
How to perform: Sit on the floor with your legs stretched or bent and your back slightly tilted back, supported by your arms. Hold this movement for 30 to 60 seconds.