8 Best Home Workouts for Biceps

If you have great biceps, it signals that you have inserted some major sweat equity at the gym. To grow biceps requires time, intellectual programming, and knowledge. Also, biceps flex elbow and it is a completely essential job. They don’t just look good; they serve a true function. 

You will be happy to that training the biceps is simple — you only need to curl, curl, and curl a bit more. There are various types of workouts that help you to get the job done. But here we will help you to check out which is best for you. If you consider the only way to achieve big biceps is to hit the gym. It’s Not True! While enjoying the ease and privacy of your home, you can build big biceps. 

Moreover, we used some parameters to select the 10 best bicep workouts, including:

  1. Learning and performing comfort
  2. Total muscle intensity and stimulation 
  3. Availability of equipment in home gyms
  4. Repute among diehard bodybuilders and lifters 

So let’s dip into 8 Great Exercises to help you get Great Biceps!

Top 8 Biceps Workouts

Diamond Push-ups 

As you may already know, standard push-ups focus on your shoulders, triceps, chest, and abs. But after making some fine-tune to your traditional push-up will enable you to target your biceps. 

Diamond push-ups force your arms closely spaced to assist you train your biceps and from the shape of your hands during the workout they get their name.

How to perform: 

  • Start in a position of traditional push-up. 
  • Make sure your back should be straight and parallel to the ground.
  • Place your hands together
  • Also, you need to keep your arms straight.
  • About 45 degrees, rotate your hands inward.
  • Extend your thumbs—the space between pointer fingers and your thumbs should look like a diamond.
  • Involve your core.
  • Until your chest almost touches the ground lower yourself slowly. 
  • Before pushing yourself up, you need to hold the position for two seconds.

Reverse Hand Push-ups 

Reverse hand push-ups place even greater attention on your biceps than diamond push-ups, so prepare ready yourself to perform reverse hand push-ups!

How to perform: 

  • Same as the diamond push-ups, this workout also starts in a standard push-up position.
  • Until your fingers are pointed in direction of your toes, you need to slowly rotate your arms outward.
  • By keeping your arms straight, move your hands a couple of inches toward your feet into a comfortable position.
  • Engage your core.
  • Lower yourself slowly toward the floor but don’t go lower than what feels comfortable. 
  • For two seconds, hold the position, then push yourself up.
  • For each rep, repeat steps 4 to 6.

One Arm Push-ups 

Another great biceps workout is one-arm push-ups that force your biceps to balance out missing support. 

How to perform: 

  • Start in a traditional push-up position.
  • Place one arm behind your back and engage your core.
  • Until your chest nearly touches the floor, slowly lower yourself. Make sure that your back is straight and your body is parallel to the ground.
  • After holding the position for two seconds, push yourself up.
  • For each rep, repeat steps 2 to 4.
  • Perform the same steps for the other arm when you complete one set for one arm.

Side Plank 

The side plank is another exercise with variations that challenge your biceps.

How to perform: 

  • Start in a standard push-up position.
  • Turn your body to one side and raise your one arm until it points straight upwards.
  • Keep both arms aligned, straight, and almost perpendicular to the floor. 
  • For 30 seconds, remain in this position.
  • Lower yourself to a traditional plank position and repeat the same steps on your other side.

Plank Up-down 

Along with training biceps and plank up-down offers a worthy cardio workout if you do it rapidly.

How to perform: 

  • Position yourself the same as in a lowered plank workout.
  • Make sure that your weight should be on your forearms.
  • Straighten one arm to make your palm flat on the ground.
  • Now straighten the other arm. Ensure that both palms are flat on the ground and you are in a normal push-up position.
  • First lower one arm, and then the other arm, so both forearms are on the floor. You should be back in a lowered plank position.
  • Through normal push-up position or lowered plank position, repeat steps 2 to 5 to cycle.

Pull-ups 

The pullup is considered an improved exercise. If you have a resistance band, pull-up bar, or even a towel to hang around a door then you can do pull-ups to build strong forearms, back muscles, and biceps.

How to perform: 

  • Hold your pullup bar with your hands shoulder-width apart and palms facing forward.
  • With your core engaged, hang on the bar.
  • By moving your upper back muscles closely positioned and pulling your elbows down, pull yourself up.
  • Until your chin passes the bar, you need to pull.
  • Before slowly lowering yourself, hold for two seconds.

Chin-ups

Chin-ups are a variation of pull-ups and quite easier than pull-ups. They work more on biceps than forearms.

How to perform: 

  • Hold your pull-up bar with your hands a bit closer than shoulder-width apart and palms facing backward.
  • With your core engaged, hang on the bar.
  • By tightening your biceps and pulling your elbows down, you need to pull yourself up.
  • Until your chin passes the bar, continue to pull.
  • Until your arms are straight, before slowly lowering yourself, hold for two seconds.
  • Repeat the listed steps for each rep.

Curls

Curls is one of the essential strength training exercises. To perform curls, you can use dumbbells or a home alternative like a small toolbox,  a water gallon, or even a brick.

How to perform: 

  • With your head facing forward, stand up straight.
  • Hold your dumbbells or weighted objects in your hands with your palms facing forward and your arms hanging straight down.
  • Engage your core.
  • After this, you need to curl your arms upward. 
  • Take your left hand to your left shoulder and your right hand to your right shoulder. Make sure that your back is straight and your hips are not engaged.
  • Again, extend your arms downward.
  • Repeat steps for each rep.

To get fit, you do not need to go to the gym. These eight killer exercises will build strengthen biceps and keep you in shape. But if you want to take your home workouts to the next level, take a glance at the HAJEX Fitness Gears. With a variety of quality fitness tools from HAJEX­™, you can perform a wide range of body-weight workouts that target muscles throughout your entire body.

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