25 Easy Biceps Exercises At Home For Beginners

Everyone desires bigger biceps since they are the most visible muscle. But how can you increase the size of your biceps? and Is it possible to perform this at home and without any weights?. Bicep exercises at home is a great alternative to the conventional gym based workouts.

Firstly, to put it succinctly, though this may appear to be too wonderful to be true and genuine. Secondly, you don’t need to go to the?gym ?and you don’t even need a home gym to get started.

You could build great biceps without any equipment by utilizing your own bodyweight or household items that you already have.

I’m not suggesting you shouldn’t go to the gym or buy any equipment. All I’m suggesting is that, you don’t have to if you don’t want to.

ALTERNATE METHODS TO CREATE YOUR OWN WEIGHTS

If you insist on using weights, then you can create heavy concrete dumbbells for next to nothing at home. If you’d rather buy than make, a pair of adjustable dumbbells are ideal for strengthening your biceps or any other body region.

The most ideal body part is the arms and especially the biceps. There’s a reason for this because no other?muscle ?in the body displays such a contrast in appearance when flexed vs. unflexed as the screamer (extended). Big biceps resemble majestic mountain peaks.

They catch the attention of girls by giving you an advantage at the bar or at a party and they also attract the attention of other guys. Hence making them envious of your guns.

I’ll go over two different types of bicep exercises at home to help you grow huge biceps without using weights.

METHOD I – LIFTING THINGS?– Lifting heavy household items that you previously didn’t consider to be weights.

METHOD II – BODY WEIGHT RESISTANCE?– Using your own body weight as resistance. Are you stranded in a location where you don’t have access to any equipment? Make use of your own weight.

But first, let’s see what we can lift!

BUILD YOUR OWN WEIGHTS FOR BUILDING BICEPS AT HOME

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BICEP EXERCISES AT HOME USING EVERYDAY ITEMS

Utilizing heavy items from all around the house, you can weight train. Some examples of improvised weights are:

• Your pantry’s canned goods
• Heavy Encyclopedias
• Rice in bags
• Socks stuffed with pea gravel
• A couple of 100-ounce laundry detergent jugs having handles is a great choice.

Some folks use plastic milk or juice jugs, but the lids could break or spill. The jugs are a better choice than those cumbersome and dusty obsolete encyclopedias from your grandmother’s attic because the handles provide a secure grip as you hoist.

If you already have two empty jugs, begin filling each one with water until you reach the desired weight.

For an even greater weight, go to the beach and fill the jugs with sand instead of water. Which will make them considerably heavier.

HOW MUCH TO LIFT

The amount you should lift is determined by the number of repetitions you can complete with the weight.

The normal repetition range is 8-12, which is neither too low nor too high to be considered an endurance workout. You could also go for 6-10 reps, but I recommend practicing technique first.

Does one set of 12 repetitions be calculated to determine the weight of the object you should use in your lifting exercises?

Too Small?— If you feel like you can keep lifting after finishing the set with little difficulty, the weight is too light, and you won’t build much biceps size.

Too Heavy?– If you’re exhausted after four repetitions. It is evident that the weight is too heavy and you should reduce it.

Ideal Weight?– While the first few of repetitions are quite easy, However, each one becomes increasingly difficult and you curse, then the weight load is just right.

Pushing towards failure seems to be the only way to reach your hypertrophic target (a fancy word for saying your muscles are growing). Your muscles are growing when they feel like they need to be stronger next time.

If your?biceps ?think, “We can manage this load just fine,” they won’t grow or get stronger since they don’t have to. They may still grow, but not as much as if they think to themselves, “Man, this weight is hefty; we must get stronger to lift that thing.” That’s when you’ll see actual progress!

HERE ARE THE 25 EASY BICEP EXERCISES AT HOME FOR BEGINNERS

1. DIAMOND PUSH-UPS

Push-ups are a great way to strengthen your chest, shoulders, triceps, and abdomen. However, by making modifications to your push-up form, you may target your biceps. Diamond push-ups got their name from the pattern your hands form during the activity, which helps you train your biceps by forcing your arms closer together.

Instructions On How To Do a Diamond Push-Up

• Begin with a regular push-up. Your spine should be parallel to the ground and flat.
• Bring your hands straight and make sure your arms are together.
• Extend your thumbs and rotate your hands inward 45 degrees; the free space between your thumbs and pointer fingers should resemble a diamond.
• Activate your core.
• Lower yourself gradually until your chest is practically touching the ground.
• Before pushing yourself back up, hold the position for two seconds.
• For each rep, repeat steps 4–6.

2. REVERSE HAND PUSH-UPS

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This version targets your biceps even more than diamond push-ups, so prepare!

How To perform This Exercise

• Begin with a regular push-up.
• Rotate your arms outwards slowly until your fingers point toward your toes.
• Keep your arms straight and move your hands a few inches closer to your feet to get a comfortable position.
• Activate your core.
• Lower yourself slowly to the ground. Do not however force yourself to go down than what feels comfortable because your wrists and forearms may not be flexible enough yet.
• Lift yourself up after two seconds of holding the position.
• For each rep, repeat steps 4–6.

3. PUSH-UPS (ONE ARM)

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This Variation with just?one arm challenges your biceps to make up for the lack of assistance.

?Push-Ups With One Arm—How To Perform

• Begin with a regular push-up.
• Place one arm behind your back and the other in front of you.
• Activate your core.
• Lower yourself gently until your chest is practically touching the ground. Maintain a straight back and a body that is parallel to the ground.
• Pull yourself up after two seconds of holding the position.
• For each rep, repeat steps 3–5.
• When you’ve completed one set for one arm, switch arms.

4. SIDE PLANKS

The?plank , like push-ups, is a biceps-challenging workout with a variety of variations.

How to do the Side Plank

• Begin with a regular push-up.
• Gradually move your body to one position, lifting one arm to a straight upwards position.
• Maintain a straight, centered, and almost perpendicular to the ground with both arms. For 30 seconds, hold this position.
• Drop yourself to a typical plank posture, then switch sides and repeat the exercise.

5. PLANK-UP-DOWN

The plank up-down strengthens your biceps while also providing a good aerobic exercise if done rapidly.

How To Perform

• Start in a declined plank position, with your weight on your forearms.
• Extend one arm so that the base of your hand is flat on the ground.
• Stretch the opposite arm out as well. You should now be in a conventional push-up position, with both palms flat on the ground.
• Drop one arm until the point when the forearm is on the ground.
• Drop the other hand to the ground, so that both forearms are on the ground. You should be in a decline plank position once more.
• To cycle between the reduced plank posture and the standard push-up posture, do steps 2–5.

6. PULL-UPS

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Pull-ups can be used to create muscular forearms, back muscles, and biceps. If you have access to a pull-up bar, resistance bands, or even a towel to hang about a door.

How To Do It

• Get your pull-up bar. Hold it with your palms facing up and your arms shoulder-width apart.
• Maintain a firm grip on the bar with your core engaged.
• Pull your elbows down and your upper back muscles nearer together to pull yourself up.
• Pull till the your chin crosses the top of the bar.
• Pause for two seconds at the top, before lowering yourself to your knees and straightening your arms.
• For each rep, repeat steps 2–5.

7. CHIN-UPS

Chin-ups are a form of pull-ups that focuses on the biceps rather than the forearms.

How To Perform This Move

• Get your pull-up bar. Hold it in such a way that your palms are?facing?towards you.
• Your hands should be somewhat closer than shoulder width apart.
• Maintain a firm grip on the bar with your core tight.
• Pull your elbows down and tense your biceps to pull yourself up.
• Pull till your chin crosses the bar. For advanced version of this exercise, make sure your neck crosses the bar.
• Pause for two seconds at the top?before lowering yourself to your knees and straightening your arms.
• For each rep, repeat steps 2–5.

Make sure your palms are facing you to train your biceps harder (this is called supinated grip or an under grip).

It will use more of your back muscles and less of your biceps muscles if your palms face away from you (pronated grip). The under grip targets more of the biceps muscles while still hitting the major muscles in your back.

Tips For Chin-Ups

Keep your torso as straight as possible while performing chin-ups, and keep your feet together to avoid swinging. Slowly lower yourself back down the majority of the way while continuing to grab the bar.

Don’t drop so low that your arms are entirely straight and you’re hanging upside down like a monkey. To keep the muscles under continual tension, stop just short of complete extension.

Keep your knees bent so that your feet are behind you and your overall shape resembles the letter ‘L.’ This will prevent your feet from contacting the ground between each chin-up.

8. CURLS-BICEPS

Curls ?are a great way to bulk up your?biceps . Dumbbells or a home alternative, such as a liter of water, a compact toolbox, or even a stone, can be used.

Curling Instructions

• Look ahead and stand straight
• With your arms pointing downwards and palms facing the front, hold your dumbbells or improvised weighted objects in your hands.
• Activate your core.
• Raise your arms to the sky. Your right hand must be on your right shoulder, and your left hand must be on your left shoulder.
• Hold a straight spine and avoid involving your hips.
• Extend your arms down once more.
• For each rep, repeat steps 2–5.

9. THE BREAK-DANCER

The break-dancer is a fun workout, that works your?biceps ?and abs at the same time.

How to Perform this workout

• Sit on the ground,?legs outstretched in front of you, arms extended by your sides, hands on the floor.
• Lift your torso off the ground as high as possible?by pushing down with your palms.
• Move your legs to one side and back. Enable your legs to pass,?by raising your palm on that side—they should now be beyond you.
• Shift your legs over to the opposite side, elevating your palm to allow them to pass. Your legs are now facing your torso.
• Steps 2–5 must be repeated as quickly as possible. Make Sure your legs move in a circular pattern, while your arms support your torso.

10. WALL HAND STAND

Another difficult action that helps you develop your biceps is the handstand.

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How To Do It

• Place yourself a few feet from the wall.
• Just bend a little till your waist and place your arms on the floor shoulder-width apart.
• Put your feet up against the wall.
• Move up the wall, keeping your arms and back erect as you push yourself against the ground with your hands and walk up the wall with on your legs.
• Adjust your position until your hands are extended over your head. Your hands must be?pressed against the floor, and your toes are on the wall.
• Test your endurance by seeing how long you can stay in this position.

11. BICEP CURLS WITHOUT WEIGHTS

The bicep curl is the most basic lifting exercise for training your arms.

How To Perform This Move

• Hold a jug in each arm while standing with your arms at your sides. Throughout the set, keep your upper arms clamped to your sides.
• As you exhale, lift the jug in your right hand up in front of you, bringing it to your right shoulder.
• When you lift, you should flex your right bicep, but just your forearm should move.
• Squeeze hard and maintain that position for a second, once your right hand is in front of your right shoulder,
• Then inhale as you descend the jug all the way back to its initial position at your side.

You must do 4 sets of 8-14 reps ,and rest for 20 secs between each set.

Variations and Suggestions

• Lift one jug at a time, switching sides between lifts. Right arm, left arm, right arm, right arm, and so on.
• For a total of 8 to 12 reps in each arm, for a total of 16 to 24 reps in both arms.
• For a set of 8 to 12 repetitions, lift both jugs at the same time.
• Instead of standing, you can execute your bicep curls while sitting along the front edge of a chair, sofa, or bench seat.

12. TOWEL BICEP CURLS

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This is a fantastic exercise that is both simple and effective, and you can practice it almost anywhere.

Use your backpack and a towel if you’re travelling and don’t have access to any heavy jugs. By packing the bag with whatever you can find, you can quickly increase the resistance weight.

How to perform this exercise

Pull the towel through the top of your backpack, grasp it on either side, and carefully curl the bag up.

As you progress through the movement, rotate your arms such that your palms are facing shoulders at the top.

Tip: At the top, twist your palms as far away from your body as possible and hold that posture for a second or two while squeezing incredibly hard.

13. BICEP CONCENTRATION CURL USING A JUG

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You’ll only need one jug plus a bench, chair, or sofa for this bicep curl variation, often known as an over-the-knee bicep curl.

How To Perform This Move

• Sit in your chair with your feet on the floor, wide apart.
• Lean forward with the jug in your right hand, your right elbow against the inside of your right thigh, and your arm completely extended downward, arm and wrist straight.
• The jar should be placed near your right ankle. Your left arm can lay on your left knee. Lift the jug up till it meets your chest while flexing your right bicep and inhaling.
• Hold the position for a second while contracting your biceps, then drop the jug back to the starting position, as you breathe out.
• Shift the jug to your left arm after 8 to 12 reps and work the left bicep in the same way.
• Only your forearm should move, like with the normal bicep curl. To lift the jug, do not rock your body or make any lifting actions.
• On each side, perform three sets of 8 to 12 repetitions.

14. BICEPS CURL USING YOUR LEGS

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• All you need for this exercise is a chair, stool, bench, or sofa.
• Take a seat. Reach beneath your left thigh with your right hand and grip your thigh slightly above the back of your knee.
• Raise your leg as high as you can. To keep this from becoming too simple, make sure you don’t use any leg muscles at all to assist with the lift.
• Increase the difficulty of this exercise by forcing your leg muscle to push your hand down as you try to pull the leg up.
• Change sides and lift the second leg with your other arm after a set of 8 to 12 repetitions.

15. STANDARD PUSH-UPS

Push-ups are the most effective workout for strengthening your arms. It usually targets your biceps and triceps lateral heads. It also improves the strength of your arms.

If you want to do a biceps workout at home without using any equipment, this is the ideal option. Push-ups are when you lift your entire body with your strength. Take a look at this activity.

How to Perform This Move

• Rest your entire body over your feet and arms while lying down.
• Now, using your upper body strength, raise your body up until your arms are straight.
• After a little pause, return your body to its original position. A rep has been finished.

16. RESISTANCE BAND CURL

If you want to work on your biceps at home without using dumbbells, the Band Curl is the perfect alternative. It is designed to target your long head biceps and aid in biceps growth. During this activity, you will not sustain any injuries. Let’s get this exercise started.

Instructions

• You’ll need a resistance band in each hand to do this exercise.
• By passing the resistance band from your feet, grab the ends in your hand.
• Curl your hands while keeping your elbows still.
• Return to your starting location after pausing at the top point. Your one-rep is now complete.

Perform three sets of 15, 12, and 10 reps.

17. DUMBBELL CURLS-STANDING

The finest bicep workout at home is a standing dumbbell curl. The lateral head of the biceps is targeted. It aids in the development of biceps strength. Take a peek at this biceps workout you can do at home.

How To perform This Exercise

• Keep your back straight and your palms facing forward while holding a dumbbell in each hand.
• Slowly curl the dumbbell while keeping your upper arms still. When your biceps are fully contracted, take a break.
• Return the dumbbell to its starting position. You’ve finished one rep.

Do 3 sets of 15,12&10 reps

18. HAMMER CURLS-STANDING

At home, a standing hammer curl is an efficient bicep workout. It focuses on your bicep balls, assisting in the transformation of your biceps into a hammer.

It is considered the best biceps workout you can do at home with dumbbells. Let’s get this workout started.

How to perform this exercise

• Take a pair of dumbbells and hold them in your hands with your palms facing each other. Now slowly raise the dumbbell to your shoulders.
• At the peak, pause for a few seconds before descending the dumbbell to its starting position.
• A rep has been finished. Replace one hand with the other and repeat the process.

Perform three sets of 15, 12, and 10 reps.

19.?ALTERNATING BICEP CURLS

Alternating biceps curls allows you to concentrate on each arm individually, maximizing the mind-body connection.

How To Do It

• With your feet shoulder-width apart and a dumbbell in your right hand, stand tall.
• Curl the dumbbell toward your right shoulder while keeping your left arm at your side or your hand on your hip.
• Then slowly return the dumbbell to its initial position. This is a single rep.
• Complete 8–12 reps on each side before switching sides. 2–3 sets are recommended.

20. BACK-PACK CURL

You can still do biceps curls with a backpack, pocketbook, or similar bag if you don’t have access to dumbbells or find them frightening.

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How To Do It

• Stand with your arms glued to your waist and your feet shoulder-width apart.
• Grab an empty backpack/bag and hold the handle in an underhand grip with your right hand (palm facing forward).
• Lift the bag toward your shoulder by bending your elbow. Swinging your arms and body is not a good idea. Instead, concentrate on gripping your biceps and moving simply your forearm.
• Straighten your arm and slowly lower the bag. As you lower it, try counting to three. This is a single rep.
• Rep each arm for 8–12 reps. 2–3 sets are recommended.

You can add more weight to the bag as you get more comfortable with the action, such as a few books or tiny rocks.

21. SHOULDER TAP BICEP CURLS

In no time, you’ll be feeling the heat with this basic no-equipment routine.

How To Do It

• Stand with your arms by your hips and your legs shoulder-width apart.
• Raise your arms above your shoulders, bend your elbows, and place your fingertips on your shoulders.
• Extend your arms straight out to the sides, parallel to the floor, slowly.
• Curve your elbows till they touch your shoulders once again. This is a single rep.
• Perform three sets of 20 reps.
• Concentrate on steady, controlled movement to extend time under tension and provide a more intense workout.

22. SHOULDER TAP BY REACHING OVERHEAD

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

Instructions

• Stand with your hands by your sides and your legs shoulder-width apart.
• Raise your hands above your shoulders, Curve your elbows, and place your fingertips on your shoulders.
• Raise your arms straight in front of you, palms pointing inward.
• Curve your elbows to the sides and place your fingertips on your shoulders. This is a single rep.

Perform three sets of 20 reps.

23. MONKEY BARS

Monkey bars may appear to be only for kids, but they can help you develop tremendous arm, biceps, upper body and grip strength.

For this workout, you’ll need access to a set of monkey bars.

How To Perform This Move

• Stand at the base of the monkey bars, your hands on the first bar in an overhand posture and your body dangling below.
• With your right hand, grab the next bar in front of you, followed by your left hand.
• Repeat this move till failure. Monkey bars are free to use in most surrounding parks, making this an excellent and convenient workout.

24. CLOSE STANCE PUSH-UPS WITH A BENT KNEE

Although traditional pushups primarily target the triceps (the rear of your upper arm muscle). Bringing your hands closer together can help better target your biceps, and bending your knees makes the exercise easier for novices.

How To Do It

• Kneel and bring your feet together on the floor.
• Place your palms on the floor under your shoulders, far enough away from your knees to produce a straight line from your head to your knees. Make sure your core is engaged and your spine and neck are in a neutral position.
• Close the distance between your hands, leaving barely a few inches between them.

25. STANDING BROOMSTICKS BICEPS CURL

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The standing variation is one of the most efficient workouts you can do at home to strengthen your biceps. It perfectly separates the muscle, allowing you to come closer to the bulging look you desire.

You can execute this exercise with either an underhand (like the fit gal did in the previous video) or an overhand grip.

The distinction is that the overhand grip engages more of your brachialis and forearm muscles (brachioradialis), whilst the other grip stresses the biceps and brachii.

How To Perform This Move

• Throughout the exercise, maintain a straight standing position (shoulders back and down, blades touching, and chest up).
• Take a shoulder-width grip on the bar.
• Always keep a firm grasp on the bar and squeeze it;
• As you raise the bar, make sure your elbows are slightly in front of your shoulders.
• Squeeze your biceps at the peak of the action (imagine a baseball in your hands that you want to smash);
• Slowly descend (this is critical) and halt when your hands are slightly in front of your torso.
• Breathing technique: exhale when curling up and inhale when letting go of the bar.

MAKE IT HARDER

Begin with a weight you can manage and gradually increase the load on your backpack, or multiply the number and weight of the jugs.

What the heck, you can even combine these weights: a backpack in the middle and jugs at the extremities of the broomstick.

HOW OFTEN SHOULD YOU HIT BICEPS

More may not always be better when it comes to muscular growth.

Two times a week is enough to strengthen and expand your biceps, as a general rule of thumb. If you are more advanced and work at a high level, you can obtain good results with just one arm session each week.

Never exercise the same muscle twice in a row. This is ineffective and raises the likelihood of damage.

If you train your biceps again before they have fully healed from the last workout, they will not expand and may even shrink.

Allow DOMS (Delayed Onset of Muscle Soreness) to guide you. That’s the kind of soreness you get 24 hours after a hard workout.

I recommend that you divide your body workout into two halves. You can work on your biceps and other muscles one day.

You can work your lower body the next day, then do cardio the next day, take some rest days in between, and repeat. Splitting up workouts can be done in a variety of ways.

FEED YOUR BICEPS

• Your biceps will not grow unless you eat well and consume a lot of protein.
• Working out is just the beginning of the muscle-building process. You should nourish those expanding muscles because nutrition is very important in muscular creation.
• When you exercise, you cause little tears in the muscular tissue fibers (micro-tears). The usual outcome of a good workout is the breakdown of muscular tissue.
• Your muscles respond to the micro-tears in muscle fiber by growing bigger and stronger.
• Amino acids must be fed to your mending muscles. These amino acids are required for muscle repair and growth.
• Protein is the source of these amino acids. Your body converts protein into useable amino acids when you ingest it. Each day, consume one to 1.3 grams of protein per pound of body weight. For a person weighing 160 lbs. (72 kg), this equates to 160-200 grams of protein per day.
• Divide your daily protein intake into four to six meals so that your body can be powered by protein throughout the day.

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THE FOLLOWING FOODS ARE GOOD SOURCES OF LEAN PROTEIN:

• Eggs
• Turkey and chicken breasts are examples of poultry.
• Tuna and salmon are two examples of fish.
• Meat that is low in fat

Water Intake

A note on water: staying hydrated is critical for healthy metabolic function, which includes muscular building. Water makes up 70% of skeletal muscle. In fact, not getting enough water might lead to catabolism (muscle breakdown), which you don’t want (unless you want smaller biceps!).

Drink plenty of water during your workouts and throughout the day to aid in nutrient absorption and to keep your muscles hydrated.

You don’t have to spend time at the gym to stay in shape. These 25 killer bicep exercises at home will surely get you the desired results in no time, provided your nutrition is on point.