If You Can’t Access The Gym, Best 16 Exercises To Get A Bigger Biceps At Home.

It is a common misconception that going to the gym is necessary to develop bigger biceps; however, this is not the case.

The muscles that may be found on the front of your upper arms are known as the biceps.

They are responsible for the bending (flexion) of your arms as well as the rotation of your forearms (supination).

Additionally, they assist in general mobility and contribute to the stabilization of your shoulders and arms.

The ability to easily lift and move objects is one of the many ways that having strong biceps can help make day-to-day life less difficult.

Having said that, you might be wondering how you can improve the strength of your biceps without going to the gym.

Here are sixteen biceps workouts that you may do in the comfort of your own home.

At-Home Bodyweight Workout For The Biceps

You can still get a solid workout even if you don’t have access to exercise equipment or if you want to use your own body weight as resistance.

1. A Chin Up Workouts.

Even while your upper back and shoulders are the primary muscles it works, the chin-up also puts a significant amount of emphasis on your biceps, making it a particularly challenging exercise.

You will want a chin-up bar or another horizontal bar that is strong enough to support your body weight in order to complete this exercise.

1. Place your hands about shoulder-width apart and grab a horizontal bar with an underhand grip while standing behind the bar. Your palms should be facing away from you.You should give yourself permission to hang upside down from the bar with your feet crossed.
2. As you push yourself up, contract your shoulder blades and bend your elbows so that your chin is just over the bar. Continue to do this until your chin is just above the bar.
3. Take a moment to pause, and then proceed to lower yourself. This counts as one rep. Continue doing reps until you can’t do any more.

This advanced move may prove challenging at first, so it is important to have patience.

You may make it more difficult by wrapping a big resistance band around the bar, standing inside it, and then completing assisted chin-ups. This is one way to adapt it.

You should strive to improve from wherever you are, even if all you can do is one chinup at a time.

2. Biceps Curl With A Wide Grip And A Raise.

You can perform this workout without adding any additional weight, or you can utilize anything that you have lying around the house, such as cans of soup, water bottles, or a set of books.

1. Maintain a straight stance with your feet at around shoulder-width apart. Raise both arms out to the sides until they are at shoulder height, then bend both elbows to a right angle with the palms of your hands facing each other.
2. First, slowly bring your arms out to the sides in a straight line, and then slowly bring them back to the beginning position.
3. Perform two to three sets of 15 to 20 repetitions each.

Even if you don’t use weights, you can still increase your strength and endurance.

Instead, focus on increasing the number of repetitions you execute until you can no longer continue.

Home Workout With Dumbbells For The Biceps

These are some of the best workouts you can do for your biceps, and all you need to get started is a set of dumbbells.

3. Biceps Curl.

Curls of the biceps focus solely on one muscle group, as opposed to the majority of arm workouts that engage numerous muscular groups.

1. Maintain a straight stance with your feet spaced around the width of your shoulders and hold a dumbbell in each hand.
2. Bend your elbows and lift the dumbbells up toward your shoulders while simultaneously turning your arms so that they face forward. Raise the two dumbbells slowly to your shoulders (around 2–3 seconds). Avoid moving your arms and torso around too much because this takes attention away from your biceps.
3. Reduce the weight of the dumbbells as slowly as possible, taking approximately three seconds to do it, until you reach the beginning position. This counts as one rep.
4. Perform two to three sets of eight to twelve reps each.

When performed at a slower pace, this exercise allows for increased time under strain during the concentric (lifting) and eccentric (lowering) contractions, which in turn enables greater muscular growth.

4. Alternate Biceps Curl.

You can strengthen the mind-body connection by concentrating on each particular arm as you work on your biceps while performing alternate curls.

1. Maintain a straight stance with your feet spaced about the width of your shoulders and a dumbbell held in your right hand.
2. As you slowly curl the dumbbell toward your right shoulder, keep your left arm at your side or rest your hand on your hip. After then, return the dumbbell to its initial position by carefully lowering it. This counts as one rep.
3. Perform eight to twelve repetitions on one side, and then switch. Perform 2–3 sets.

5. Hammer Curl.

When you perform a hammer curl, you adjust your hold on the dumbbell so that you work both your biceps and your brachialis, which is an adjacent muscle that is essential for having strong arms.

1. Maintain a straight stance with your feet spaced around the width of your shoulders, and hold a dumbbell in each hand at your side.The palms should be turned so that they face inward. 
2. Lift the dumbbell up toward your right shoulder by bending your right elbow and lifting it. It is important that the dumbbell be held in a vertical position. Try not to flail your arms around.
3. After bringing the dumbbell to your shoulder, contract your biceps and then slowly bring the dumbbell back down to the starting position.
4. Repeat the process using your left arm.
5. For eight to twelve repetitions on each side, switch between your right and left arm at regular intervals. Perform 2–3 sets.

6. Reverse Curl.

The opposite of typical curls for the biceps, reverse curls are precisely what they sound like: traditional curls performed in reverse.

This relatively minor adjustment can help you target your biceps in a way that is significantly more effective.

1. Maintain a straight stance with your feet at around shoulder-width apart. Keep your hands by your sides while holding a dumbbell in each hand using an overhand grip (the palms of your hands should be facing behind you).
2. Bending your elbows and tightening your biceps as you lift both dumbbells toward your shoulders can help you build strength in your upper body. Keep your core engaged throughout the entire exercise, and try to avoid swinging your arms and torso as you go.
3. Straightening your arms and returning to the starting posture will allow you to lower the dumbbells. This counts as one rep.
4. Perform eight to twelve repetitions on one side, and then switch. Perform 2–3 sets.

If you have never done this exercise before, you should begin with a lower weight and focus on improving your form before moving on to increasing the resistance.

7. W Curl.

This exercise is a terrific alternative to the standard biceps curl and gets its name from the way your arms are positioned during the exercise.

1. Maintain a straight stance with your feet at around shoulder-width apart. Keep your palms facing front in a pronated grip while holding a dumbbell in each hand. Rotate your arms outward at an angle of approximately 45 degrees.
2. While keeping your elbows close to your sides, slowly lift both dumbbells outside of your shoulders to make the shape of a “W” in the air.
3. After then, return the dumbbells to their initial position by lowering them slowly. This counts as one rep.
4. Perform eight to twelve repetitions on one side, and then switch. Perform 2–3 sets.

8. Perform Cross-Body Curls.

This exercise is quite similar to the hammer curl; the only difference is that the movement is toward the center of the body.

1. Maintaining a straight stance with your feet spaced out to the width of your shoulders, hold a dumbbell in each hand with your hands turned inward toward your sides.
2. Lift the dumbbell up toward your left shoulder while bending your right elbow and doing so. After that, bring it back down to where it was initially.
3. Lift the dumbbell up toward your right shoulder while bending your left elbow and doing so. After that, bring it all the way back down. This counts as one rep.
4. Complete 8–12 reps. Perform 2–3 sets.

Beginner Bicep Workout At Home

To strengthen your biceps, you can choose from a wide variety of exercises that are not only straightforward but also highly efficient.

9. A Curl With A Backpack.

You can still practice bicep curls even if you don’t have access to dumbbells or if you find them scary by utilizing a backpack, pocketbook, or another bag of a comparable size and shape.

1. You should stand with your feet slightly wider than your shoulders apart and your arms by your sides.
2. Grab a backpack or bag that is empty, and with your right hand, grab the handle of the bag in an underhand grip (palm facing forward).
3. You’ll need to flex your elbow in order to bring the bag up to your shoulder. Try not to move your arms and torso around too much. Instead, you should concentrate on moving simply your forearm and contracting your biceps while you do so.
4. Straightening your arm will allow you to more easily lower the bag. You might find it helpful to count to three as you lower it. This counts as one rep.
5. Perform eight to twelve repetitions on each arm. Perform 2–3 sets.

As your comfort level with this maneuver increases, you will be able to add extra weight to the bag by placing things like books or tiny rocks in it.

10. Perform Shoulder Tap Biceps Curl. 

You won’t need any equipment for this straightforward technique, and it will have you feeling the burn in no time.

1. You should stand with your feet slightly wider than your shoulders apart and your arms by your sides.
2. Raise both arms so that they are directly over the shoulders, then bend your elbows and bring your fingertips to the tops of your shoulders.
3. Stretch your arms out to the sides in a straight line until they are level with the ground as you do so slowly.
4. After that, bring your elbows back up to your shoulders by bending them. This counts as one rep.
5. Perform three sets of twenty repetitions each.

Concentrate on moving in a slow and controlled manner, as this will extend the amount of time spent under tension and enable you to get a more effective workout.

11. Shoulder Tap To Reach Over Your Head.

This exercise does not require any special equipment and can be performed anywhere.

1. You should stand with your feet slightly wider than your shoulders apart and your arms by your sides.
2. Raise both arms so that they are directly over the shoulders, then bend your elbows and bring your fingertips to the tops of your shoulders.
3. Raise both arms in a vertical position over your head with the palms turned toward you.
4. You should bring your fingertips up to your shoulders while bending your elbows out to the sides. This counts as one rep.
5. Perform three sets of twenty repetitions each.

12. Perform External Rotation With The Resistance Band.

Anywhere you have access to a resistance band is a suitable location for performing this exercise.

1. Position yourself on the floor in a kneeling position with the soles of your feet on the ground and a straight back.
2. While keeping your elbows bent at your sides, grasp a resistance band in both hands with your palms facing up (this is called an underhand grip).
3. Pull the resistance band steadily outward in both directions while maintaining a bent elbow position and keeping your arms at your sides. 
4. The next step is to gradually unwind the band until it is back in its original place. This counts as one rep.
5. Perform two to three sets of 20 repetitions each.

13. Pushups With A Bent Knee And A Narrow Stance.

Although typical pushups primarily target your triceps (the muscle on the back of your upper arm), bringing your hands closer together can help you better target your biceps. Additionally, bending your knees makes the exercise easier for novices to perform.

1. Get down on your knees and bring your feet together while you’re there.
2. Put your palms on the ground under your shoulders, and make sure your hands are far enough away from your knees so that there is a straight line running through your body from your head to your knees. Check that your abdominal muscles are pulled in and that your back and neck are in a neutral position.
3. Move your hands in closer proximity to one another, ensuring that there is no more than a few inches of space between them.
4. Bending your elbows will allow you to lower your body to the floor. Slowly lowering the weight over the course of three seconds can help you target your biceps more effectively.
5. Applying pressure on the ground will help you return your body to the beginning position. This counts as one rep.
6. You should strive to complete as many repetitions as possible, or “failure,” for each of the two to three sets.

Exercises For The Biceps That Target The Triceps, Chest, Or Back As Well

The majority of workouts that focus on the upper body aim to work more than one muscular group at a time, including the triceps, chest, shoulders, and upper back muscles.

Here are some fantastic moves that work more muscle groups than simply the biceps alone.

14: Plank Shoulder Taps.

This workout will work your legs, lower and upper back, core, shoulders, and arms. It will also work your complete body.

1. Get into a plank stance with your arms straight. Check that your hands and shoulders are in the correct position, that your legs are straight, that your feet are the appropriate distance apart, and that your core is engaged.
2. Raise the hand on your right side off the ground and place it on your left shoulder. After that, place your hand back on the floor.
3. Raise your left hand off the ground, bring it around to your right shoulder, and then put it back down on the ground again.
4. Keep moving in this manner for thirty to sixty seconds, or for as long as you feel able to. Repeat two to three times.

Maintain a firm core throughout the exercise to stop your hips from sliding from side to side as you perform the movement.

15. Seated Rowing With A Resistance Band.

You need need a resistance band and a sturdy pole or chair in order to complete this exercise.

1. You may strengthen your core by wrapping a resistance band around a pole, chair, bench, or any other stable object. Another option is to sit on the floor with your legs extended straight and wrap the band around your feet in this position.
2. While seated on the ground with your legs out in front of you, hold the resistance band with both hands and turn your palms so that they face each other. Be sure that your back is completely straight.
3. By bending your elbows and bringing your shoulder blades closer together, you may bring the resistance band closer to you. Maintain a close proximity between your elbows and your sides.
4. Carry on pulling the resistance band until your shoulder blades are completely retracted into their sockets. Imagine that you’re trying to get an orange through the space between them.
5. To get back to the starting posture, simply extend your arms to their full length and let your shoulder blades relax. This counts as one rep.
6. Perform two to three sets of 15 to 20 repetitions each.

16. Monkey Bars.

The use of monkey bars can assist develop significant arm, upper body, and grip strength, despite the common misconception that they are just for children.

In order to complete this activity, you will need to have access to a set of monkey bars.

1. Your hands should be in an overhand posture on the first bar of the monkey bars while your torso should be hanging below. Stand at the beginning of the monkey bars.
2. Take hold of the bar in front of you with your right hand, and then go on to the next one with your left. Keep going as far as you possibly can with this.

This is an efficient and convenient form of exercise, as the majority of the neighboring parks will provide unrestricted access to the monkey bars.

The Conclusion

Train your biceps regularly if you want to develop stronger arms, as this will help you grow muscle in your upper arms.

Although most arm workouts focus on many muscle groups, you can isolate and strengthen your biceps with the exercises that were discussed earlier in this paragraph.

Take your time and focus on perfecting your form before moving on to the next set; this will allow you to grow strength and muscle more efficiently. 

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