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Click on the video below to see how to perform each of them next time you want to work out. With self-resisted biceps curls, you can also train the triceps of your other hand. So these exercises have their own benefits.
Straighten your legs and get into a solid front plank. Curl up your leg while actively pressing your leg down to provide extra resistance. Stand up straight with the anchor point at arm’s length. To begin, adjust the backrest of the chair or bench to a 45-degree angle.
Inverted curls
Lift your arms out to the sides at shoulder height and bend your elbows at a 90-degree angle with your palms facing inward. If you don’t have access to exercise equipment or prefer to use your body weight as resistance, you can still get in a good workout. With your arms close to your side, bend your elbows so that the dumbbells come up alongside the side of your chest. Out of all the triceps exercises included in the ACE study, the triangle pushup was determined to be the most effective at working your triceps.
Throw your towel over any reasonably high surface, such as the edge of a door or an exposed pipe or beam so that the ends are hanging down evenly. You may now grip the ends of the towel, one in each hand, lift your feet off the floor and hang there. First find a regular bath towel, although any large piece of cloth or length of rope will do. I do recommend a towel though, because it is easier to grip and hold comfortably for any length of time. Keep one in your pocket all day and use it whenever you get the chance.
Incline Push Ups
While you're at it, throw in some dumbbell forearm exercises, so a weak grip doesn't limit your lifts either. The hammer will typically be our strongest curl during a biceps workout. This is because all of our elbow flexors are actively involved, and the forearm and wrist are in a power position. Doing this movement like a concentration curl or preacher curl will minimize cheating and maximize muscle recruitment during the workout. Doorway curls will help you to get bigger biceps at home because they’re naturally a very versatile exercise. If you’re wondering how to work out your biceps at home optimally, just start with heavy hammer curls.
Finally, using the palms of your hands, push to straighten your arms. The following are some of the proven body-weight biceps workouts you can do from the comfort of your home without needing to lift those heavier weights. Curl the weights toward your shoulders until your forearms press up against your biceps. You can also see our guide to the most effective biceps workout at home without equipment if you don’t have access to any weights at all. If you're someone whose biceps workout is a non-negotiable part of the week, this is for you.
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Squeeze your arm muscles at the top of the rep. Squeeze your arms at the top of the rep and then lower the plate under control until your elbows are locked out. Hold a pair of dumbbells by your sides with a supinated grip. Curl the handles toward your shoulders while keeping your elbows still. How many more reasons do you need? If you're only going to do one biceps exercise, make it this one.
Go on the lighter side and feel the stretch. This can be performed as a hammer, supinated, or Zottman curl. Because the biceps crosses the shoulder and elbow joint it acts on both joints. The long head of the biceps assists in pulling the arm away from the torso and helps with the inward rotation of the arm. The biceps short head assists with pulling the arm back to the torso . This exercise works the long head of the biceps brachii more than the short head because the arms are placed at an angle in this curl.
Curl yourself towards the anchor point and keep your shoulders down and chest up until your elbows are fully flexed. Repeat for the desired reps and then perform on the other side. This goes along with tension. Don’t just jack the weight up and down but lift with tempo instead. Each rep has four parts the eccentric , bottom, concentric, and lockout and each number is represented by how many seconds this takes.
That’s right, you don’t even need a bench; you can sit on your sofa or desk chair instead. So for best results, you need to do extra repetitions to compensate for this relatively poor strength curve. Figuring out how to work out your biceps at home can be challenging, especially if you don’t have much equipment. So to give you some home bicep workout inspiration, we created a massive list of the 15 best at home bicep exercises that you can do to get those gains. Essentially, that means you can't rest at the bottom or the top, which creates more total time under tension.
It starts with heavy curls, then switches to lighter dumbbell and cable variations. This is your ideal biceps workout after a hard back session. As with other movements that start from a stretched position, you get the most muscle activation during the lower third of the movement.
The one that achieved the greatest muscle activation was the concentration curl. Lift the weight by just using your biceps to an angle that is slightly more than 90 degrees. Squeeze your biceps when the dumbbell is at its highest. Then slowly and in full control, lower the weight while keeping your biceps under tension.
Hold a resistance band in both hands with your palms facing up and your elbows bent at your sides. Stand straight with your feet shoulder-width apart. Hold a dumbbell in each hand with your palms facing forward in a pronated grip and arms rotated around 45 degrees outward.
Do incline dumbbell curls. Sit on a workout chair at a 45-degree incline. Place your feet on the floor and hold the dumbbells at your sides with your arms fully extended. Alternate your hands and curl one dumbbell at a time. Increase to 3 sets after a week or two, then add more weight as you get stronger. This unique hammer curl looks like a sit-up, but it is not.
This completes one rep. This is one of the best at home bicep workouts that you can do if gaining mass and size is your primary training goal. The routine attacks your arms from multiple angles and with a variety of rep ranges so that no muscle fibers are left understimulated. Aim to rest 1-3 minutes between sets. While it might be tempting to rush into more curls to pump up your arms, you’ll be able to perform more total training volume when you take longer breaks.
