It can be easy to fall off your workout routine when you have a busy schedule, but having the option to train at home is an effective way to avoid sabotaging your progress. You don’t need a gym membership or elaborate machines to get bigger biceps.
All you need is a set of dumbbells or a barbell and some determination to see substantial results. With this in mind, here are 6 of the best bicep workouts you can do with at-home fitness equipment to help you get more muscular biceps.
Table of Contents
1. Standing Dumbbell Curls
This is an excellent exercise for isolating the biceps. Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Let the dumbbells hang at arm’s length by your sides, with your palms facing forward.
From here, slowly curl the weights to the front of your shoulders while contracting your biceps. Be sure to keep your upper arms stationary and only move your forearms. Once the dumbbells are at shoulder level, pause for a count of one and then slowly lower them back to the starting position.
2. Underhanded Pull-ups
This exercise works not only your biceps but also your back and core. Start by hanging from a chin-up bar with an underhand grip (palms facing you).
Your hands should be about shoulder-width apart. From here, slowly pull yourself up until your chin is over the bar. Pause for a count of one at the top of the move, and then slowly lower yourself back to the starting position.
Also Read: Exercises To Do At Home And Keep Fit
3. Dumbbell Hammer Curls
This exercise is similar to the standing dumbbell curl but has a few key differences. Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Let the dumbbells hang at arm’s length by your sides, with your palms facing inward.
From here, slowly curl the weights to the front of your shoulders while maintaining the position of your palms (so that they continue to face your thighs). Once the dumbbells are at shoulder level, pause for a count of one and then slowly lower them back to the starting position.
4. Wide Grip Standing Barbell Curl
This is a great exercise for building overall bicep size. Start by standing with your feet shoulder-width apart and a barbell in your hands, using a wide, overhand grip. Your hands should be about twice shoulder-width apart.
Let the barbell hang at arm’s length by your sides. From here, slowly curl the weight to the front of your shoulders while contracting your biceps. Once the barbell is at shoulder level, pause for a count of one and slowly lower it back to the starting position.
5. Inverted Row
This exercise works not only your biceps but also your back and core. Start by lying on your back underneath a bar. Grab the bar with an overhand grip, hands about shoulder-width apart.
From here, squeeze your shoulder blades together and pull yourself up until your chest touches the bar. Pause for a count of one at the top of the move, and then slowly lower yourself back to the starting position.
6. Diamond Push-ups
Diamond push-ups are a great at-home workout for your biceps that do not require any equipment. Start in the standard push-up position with your hands together in the middle of your chest, forming a diamond shape.
From here, lower yourself down until your chest almost touches the ground, pause for one second, and then push yourself back up to the starting position. Be sure to keep your core engaged throughout the entire move.
Wrap up
These are just a few great bicep workouts you can do with simple at-home fitness equipment. It is crucial to ensure that you use the proper form during all exercises to avoid injuries and maximize results.
By correctly incorporating these exercises into your regular workout routine, you can quickly see results in the size and strength of your biceps.
Also Read: These Five Styling Tricks Make Solid Upper Arms Look Slimmer
