Biceps Workout At Home: The Best Mass Building Bicep Exercises SQUATWOLF

Table of Content

• Bench dips
• Shoulder and Biceps Workout at Home – Overview
• Pike push-up
• Cable Curl
• Bicep curl to overhead press
• Exercises for biceps
• Superman with arm extension: 3 sets of 10 reps
• Side Plank

Start by keeping your arms down your side and then slowly bringing them up as close to your shoulders as you can. Finally, bring back the weight down and keep your arm straight for one complete rep. This resistance band bicep exercise is just like above one. However, this time you’ll be attaching each end of the resistance band to a different handle. Before you were using one arm, now you’ll be using both. This bodyweight bicep exercise should burn your biceps more than the chin-up.

Performing a bicep curl with a resistance band isn’t just convenient; it can build surprising amounts of muscle mass, too. Make sure to stick to high reps so that you can give your biceps plenty of growth-stimulating time under tension. If you are not a fan of lifting heavy objects, you can build your biceps by using your own body weight.

Bench dips

Begin with a standard push-up position with your arms extended and your hands placed on the floor wider than shoulder-width. This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps. Rotate your palms in so they’re facing each other, and lift the dumbbells to the sides into a lateral shoulder raise. You will form a “T” with your arms.

Keeping your muscles tense, bend your elbows and curl your empty hands up to your shoulders. Imagine you are trying to lift a heavy weight and tense your muscles as hard as possible. We’ll do bicep curls by hold each end of the resistance band with your arms hanging straight down. Stand on the portion of the band that touches the ground, planting your feet at shoulder distance apart. Slowly lift both dumbbells toward your shoulders by bending your elbows and squeezing your biceps.

Shoulder and Biceps Workout at Home – Overview

You can do overhead extensions, lying extensions, close grip bench presses, and even kickbacks with a pair of large, heavy water bottles. They’ll be the cheapest pair of weights that you’ll ever buy. Again you’ll be using both hands, so each side of the resistance band will be attached to each handle. Now, step away from the door, around 4 feet distance. Next, bend your legs slightly while keeping your back straight.

Extend one elbow toward the sky while actively trying to pull the towel back down with your opposite arm. Your second choice is to intensify the eccentric muscle stretch by lowering your head under the surface. This is most easily done using a barbell, but you may be able to do it on other stable surfaces that you can find around your house.

Pike push-up

If you’re new to exercise, there are many simple yet effective moves to strengthen your biceps. Next, slowly lower the dumbbells back to the starting position. Stand straight with your feet shoulder-width apart and a dumbbell in each hand at your sides. Palms should be facing inward.

You can perform this exercise without any additional weight or you can use at-home items such as water bottles, cans of soup, or a set of books. To perform a close grip pull-up, follow the following steps;Step on a chair or something that allows you to reach the pull-up bar. Lifting your body weight can be a challenge if you are heavy, but with enough practice, you can easily complete this workout.

Doing this movement like a concentration curl or preacher curl will minimize cheating and maximize muscle recruitment during the workout. This is definitely one of the more common ways to hit this muscle group. Stand with your feet shoulder-width apart and your arms at your sides. Hold dumbbells of a light to moderate weight in each hand with your palms facing out.

Stuck somewhere withouts access to any equipment? Use your bodyweight. And this blog is just a step towards that direction. While making a fist with your palms, extend down your arms right in front of the chest. After coming back to your original position, get one of your arm to lift up the ground and get your hand extended towards the ceiling. Now while holding any office object in your hand and your palm facing against your body, keep your arm stretched down to your one side.

Bicep curl to overhead press

Curl the weight toward your chest/shoulder area by flexing your biceps. Lower the weights under control (don’t just let them drop) until your arms are locked out and back by your sides. Hold two large water bottles or milk jugs by your side with an underhand grip. Not to mention the resistance is on point; heavy enough for curls but not so heavy that you can’t lift the bottles.

But you can also switch things up with kettlebells or resistance bands. Doing bicep workouts at home is a fun and convenient way to make your upper arms more muscular. With some bands and a basic set of dumbbells, you’ll have the tools to achieve an intense muscle-building workout from the comforts of your own home or apartment.

Exercises for biceps

Stand a couple of feet from the pulley machine, and grasp the cable handle with your palm facing forward and your elbow close to your side. The authors of the study suggest that it’s the most effective bicep exercise because it isolates the biceps more than any of the other exercises. In this article, we’ll walk you through eight of the best exercises for your biceps and triceps, based on research findings.

Bend your arms and curl the log up to your shoulders, taking care not to let it roll out of your hands. Bend your elbows and curl the rock up to your shoulders, taking care not to let it fall against your chest. Hold your water jug by its handle, arm down by your side.

Superman with arm extension: 3 sets of 10 reps

Of course, they still train the biceps as well, which is why you can lift heavier on hammer curls than normal curls . Sitting on the floor with your legs straight, grab the resistance band with both hands, with your palms facing inward. Make sure your back is straight. Stand straight with your feet shoulder-width apart. Lift your arms out to the sides at shoulder height and bend your elbows at a 90-degree angle with your palms facing inward.

Flex your triceps forcefully to lift the dumbbells back up. Keep going until your elbows reach complete extension. For this last part of this complete bicep workout at home, you’ll need to make a dumbbell and a barbell. This is very easy to do as you only need a curtain rod, two backpacks, two filled water bottles and a few heavy books.