You might think that the only way to train your biceps is in the gym. Learn how to exercise your biceps at home effectively.
You can build muscular biceps while also enjoying the comfort and privacy of your own home. Here are practical exercises to help you get started.
Diamond push-ups
Traditional push-ups target the chest, shoulders, triceps, and abs. However, making some adjustments to push-ups allows you to target the biceps.
- Start in a standard push-up position. Your back should be straight parallel to the floor.
- Put your hands together and keep your arms straight.
- Rotate your hands inward 45 degrees and stretch your thumb. The open space between your thumb and forefingers should look like a diamond.
- Engage your core.
- Lower yourself slowly all the way down until your chest touches the floor.
- Hold the position for a few seconds before pushing yourself up again.
- Repeat steps 4 to 6 for each repetition.
Reverse push-ups
Reverse push-ups place even more emphasis on the biceps than diamond push-ups.
- Start in a standard push-up.
- Rotate your arms slow outward until your fingers point toward your toes.
- Move your hands a few inches towards your feet in a comfortable position, but keep your arms straight.
- Engage your core.
- Slowly lower yourself to the ground. Wrists and forearms may not be flexible enough yet, so do not force yourself to go lower than what feels comfortable.
- Hold the position for two seconds and push yourself up.
- Repeat steps 4 to 6 for each repetition.
One-arm push-ups
An arm push-up forces the biceps to compensate for the lack of support.
- Start in a push-up position.
- Place one arm behind your back.
- Engage your core.
- Lower your upper body until your chest almost touches the ground.
- Your back should be in line with your body in line with the floor.
- Hold the position for two seconds and push yourself up again.
- 3 to 5 repetitions for each rep.
- Swap arms when completing one set for one arm.
Side plank exercise
- Start in a standard push-up position.
- Turn your body to one side and lift one arm until it points straight up.
- Keep both arms straight, aligned, and almost perpendicular to the ground. Stay in this position for 30 seconds.
- Lower yourself to the traditional plank position, and repeat the exercise on the other side.
Pull-ups
You can use pull-ups to build muscular forearms, back muscles, and biceps if you have a bar, resistance band, or even a towel to hang over a door.
- Grab the bar. Grasp your hands shoulder-width apart and palms facing forward.
- Hang in the bar with your core engaged.
- Pull yourself up, pulling your elbows down and moving your upper back muscles closer together.
- Pull until your chin passes the bar.
- Hold for two seconds before lowering slowly until your arms are straight.
- Repeat steps 2 to 5 for each rep.
Curls
Curls are the classic biceps exercise. You can use manuals or even a brick.
- Stand up straight and look forward.
- Hold the manuals or the improvised weighted objects in your hands with your arms hanging straight down and your palms facing forward.
- Engage your core.
- Curl your arms upwards. Take the right hand to the right shoulder and the left hand to the left shoulder. Keep your back straight. Do not engage the hips.
- Stretch your arms down again.
- Repeat steps 2 to 5 for each rep.
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