Hey guys, welcome to my new blog. In it, I will describe the 10 most effective bicep workout at home without equipment. So, let’s start the blog.
Here are 10 biceps exercises you can try at home. [10 most effective bicep workouts at home without equipment]
1. Wide-lifted biceps curl
You can perform this exercise without any additional weight or you can use at-home items such as cans of soup, water bottles, or a set of books.
Step 1: Firstly, stand straight with your feet shoulder-width apart. Lift your arms out to the sides at shoulder height & bend your elbows at a 90° angle with the palms facing inward.
Step 2: Slowly extend your arms straight to the sides, after that slowly bend them to the starting position.
Step 3: Complete two to three sets of 15 to 20 reps.
You can still build endurance and strength without using weights. Instead, perform a higher number of repetitions until you reach fatigue. [10 most effective bicep workouts at home without equipment]
2. Chin-up
Though the chinup mostly targets your shoulders and upper back, it also relies on your biceps muscles for a hardcore workout. You’ll need a chin-up bar or another horizontal bar that can hold the body weight.
Step 1: First, stand behind a horizontal bar & grab it with an underhand grip (palms facing you) with your hands about shoulder-width apart. Now allow yourself to hang from the bar with your feet crossed.
Step 2: After that squeeze your shoulder blades & bend your elbows as you lift yourself until your chin is just above the bar.
Step 3: Finally, pause for a moment, & then lower yourself. This is one rep. Continue for as many reps as you can and want.
This advanced exercise might be difficult at first, so be patient. You can modify it by anchoring a large resistance band around the bar, stepping into it, & performing assisted chin-ups.
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3. Alternate biceps curl
Performing alternate biceps curls allows you to focus on your arm to maximize the mind-body connection.
Step 1: First, stand straight with your feet shoulder-width apart & a dumbbell in your right hand.
Step 2: After that, keeping your hand on your hip or your left arm at your side, slowly curl the dumbbell toward the right shoulder. Then, slowly lower the dumbbell back to the starting position. This is one rep.
Step 3: Complete eight to twelve reps, then switch sides. Perform two to three sets.
4. Biceps curl
Unlike other arm exercises that work for multiple muscle groups or biceps curls directly target the bicep muscles.
Step 1: First, stand straight with your feet shoulder-width apart & a dumbbell in each hand.
Step 2: Now, turn your arms to face forward & bend your elbows to move the dumbbells up toward the shoulders. Slowly raise both dumbbells (around two to three seconds). Avoid swinging your body or arms, which takes the focus off your biceps muscles.
Step 3: Now, slowly lower the dumbbells (for almost three seconds) until you reach the starting position. This is one rep.
Step 4: Complete two to three sets of eight to twelve reps.
Slowly performing this exercise increases time under tension during the eccentric (lowering) contractions and concentric (lifting), allowing for greater muscle building. [10 most effective bicep workouts at home without equipment]
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5. W Curl
Step 1: Stand straight with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing forward in a pronated grip & arms rotated around 45° outward.
Step 2: Now slowly lift both dumbbells outside the shoulders to create a “W” shape, with your elbows close to your sides.
Step 3: After that, slowly lower the dumbbells back to the starting position. This is 1 rep.
Step 4: Finally, complete eight to twelve reps, then switch sides. Perform two to three sets.
6. Reverse Curl
This exercise is exactly what it sounds like the opposite of traditional biceps curls. This slight change can help you target your biceps muscles in a highly effective way.
Step 1: First, stand straight with your feet shoulder-width apart. Hold a dumbbell in each hand in an overhand grip position with the hands at your sides.
Step 2: Now, slowly lift both dumbbells toward your shoulders by bending your elbows & squeezing the biceps. Avoid swinging your arms & body plus keep your core engaged for the entire movement.
Step 3: After that, lower the dumbbells by straightening the arms back to the starting position. This is one rep.
Step 4: Complete eight to twelve reps, then switch sides. Perform two to three sets.
If you’re new to reverse curl exercise, start with a lighter weight & work on perfecting your form first.
7. Hammer curl
Hammer Curl exercise changes the grip position on the dumbbell to target both your brachialis and your biceps, a nearby muscle important for strong arms.
Step 1: First, stand straight with your feet shoulder-width apart & a dumbbell in each hand at the sides. Your palms should be facing inward.
Step 2: Now bend your right elbow to lift the dumbbell toward your shoulder. That dumbbell should be in a vertical position. Now keep avoiding swinging your arms.
Step 3: Raising the dumbbell, squeeze your biceps muscles, and then slowly lower the dumbbell to the starting position.
Step 4: After that do the same with the left arm.
Step 5: Finally alternate between your right & left arm for eight to twelve reps on each side. Perform two to three sets.
8. Cross-body curl
Cross-body curl is similar to the hammer curl, except the movement is toward the midline.
Step 1: First, stand straight with your feet shoulder-width apart, a dumbbell in each hand, plus palms facing toward your sides.
Step 2: Then bend your right elbow & lift the dumbbell toward the left shoulder. After that, lower it back to the starting position.
Step 3: After that bend your left elbow & lift the dumbbell toward your right shoulder. Then, lower it back down. This is one rep.
Step 4: Complete eight to twelve reps. Perform two to three sets.
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9. Shoulder tap biceps curl
Step 1: First, stand with your feet shoulder-width apart & arms by your sides.
Step 2: Lift both arms above the shoulders, then bend your elbows, & touch your shoulders with the fingertips.
Step 3: Slowly extend the arms straight out to the sides, so your arms are parallel with the floor.
Step 4: After that, bend your elbows to touch your shoulders again. This is one rep.
Step 5: Complete three sets of twenty reps.
You have to focus on slow, controlled movement, which will increase time under tension & allow for a greater workout.
10. Shoulder tap to reach overhead
This exercise has zero equipment & can be done anywhere.
Step 1: First, stand with your feet shoulder-width apart & arms by your sides.
Step 2: Then, lift both arms above your shoulders, bend your elbows, & touch your shoulders with the fingertips.
Step 3: After this raise your arms straight up above your head with palms facing inward.
Step 4: Finally, bend your elbows to the sides & touch your shoulders with the fingertips. This is one rep.
Step 5: Complete three sets of twenty reps.
FAQ’s
Can I build biceps at home without equipment?
Yes, you can effectively build your biceps muscles at home without equipment by using exercises like shoulder tap biceps curls, wide-lifted biceps curls, and shoulder tap to reach overhead. These amazing exercises leverage your body weight or household items for resistance.
How many sets and repetitions should I perform for each exercise?
Most exercises recommend 2 to 3 sets of 8 to 20 repetitions, depending on the movement. Start with fewer reps if you are a beginner & gradually increase as your strength improves.
Are these exercises suitable for beginners?
Absolutely. Many of these exercises, like wide-lifted biceps curls & shoulder tap biceps curls, are beginner-friendly. Start with slower, controlled movements to focus on proper form.
Do I need any equipment for these workouts?
No specialized equipment is necessary. For added resistance, you can use household items like canned goods, water bottles, or books as substitutes for dumbbells.
How often should I do these bicep workouts?
Aim to perform these exercises 2 to 3 times per week, allowing a day of rest between sessions for muscle recovery and growth.
The Bottom Line
If want to build stronger arms, you will want to make sure you train your biceps muscles.
Like other arm workouts target multiple muscle groups, you can target your biceps through the various exercises listed above.
Remember to take your time & perfect your form first, which will help you build strength plus muscle more effectively.
Thank you for reading this article.