Every guy has a desire to have big and solid biceps. They are suggested to join the gym and spend all day in the workout. Some of us do not have time to go to the gym due to our busy schedules. So can we build strong arms at home with or without equipment? The answer is Yes! If we have the determination to do so than there are many biceps workout at home with dumbbells. Today we will highlight you the best biceps workout at home which will help you build stronger biceps. We have analyzed the best biceps workout at home without any equipment. This bicep workout includes a set of an effective workout. Let’s get started.🔱
Why bicep workout is necessary?
Biceps are the main part of our arms which symbolize our power and strength. A monster biceps helps you in looking different and powerful from others. Bicep workout helps in building strength and size of biceps. A supersize arms give a hot personality look to you.
Best Biceps Workout At Home
Here is the best biceps workout you can try at home. Add these awesome exercises to your list. This workout includes biceps workout at home with or without equipment. Stay with us and follow these workouts.
To start the workout all you need is a pair of dumbbell, resistance band.
Biceps workout at home without equipment
1. Leg Bicep Curl
The leg bicep curl is the best bicep workout at home. It usually targets your log head biceps. You will use your leg as a weight to train your biceps. This workout is for beginners only. It is listed in best biceps workout at home without equipment. Let’s do this workout.
How to do
Sit down on the bench and keep your leg completely relaxed. Now lift your left leg with your right arm by only moving your elbow. Squeeze your biceps and lower down the leg back to the relaxed position.
Complete 3 sets of 12, 10, 8 reps.
2. Push-Ups
Push-Ups are the best exercise to train your arms. It usually targets your lateral head of biceps and triceps. It also increases your arm strength. If you are looking for biceps workout at home without equipment then this workout is the best one. Lifting your whole body with your strength, that is push-ups. Have a look at this exercise.
How to do
Lie down and rest your whole body over your feet and arms. Now lift your body up with the help of your upper strength until your arms are straight. Pause for a while and then release down the body to the initial position. One rep is completed.
Complete 3 sets of 12, 12, 10 reps.
3. Towel Curl
Towel curl is am awesome bicep workout at home. It focuses on your lateral head biceps. Contraction of biceps for a period of time helps you increase your strength. Many professionals also recommend this exercise for biceps. Let’s try this crazy workout.
How to do
Grab a towel in your hands and create a sling with it. Rest your feet in between the towel. Now hold the towel from each end. This will be your starting position. Now lift your leg with both ends and feel the contraction in your biceps. Return back to the initial position. One rep is completed.
Complete 3 sets of 15, 12, 10 reps.
4. Band Curl
If you are looking for a bicep workout at home without dumbbells, then Band curl will be the best option for you. It targets your long head biceps and helps in increasing the growth of your biceps. You will not face any type of injury during this exercise. Let’s do this exercise.
How to do
To perform this exercise you need a resistance band in your every hand. Grab the ends in your hand by passing the resistance band from your feet. Now curl your hands without moving your elbows. Pause at the peak point and then return back to the initial position. Here is your one-rep completed.
Complete 3 sets of 15, 12, 10 reps.
Biceps workout at home with dumbbells
1. Standing Dumbbell Curls
Standing Dumbbell curl is the best bicep workout at home. It targets your lateral head of the biceps. It helps in increasing the strength of your biceps. Have a look at this home bicep workout.
How to do
Stand straight and hold a dumbbell in each hand such that your palms are facing forward. Now curl the dumbbell slowly without moving your upper arms. Pause when biceps are fully contracted. Release dumbbell to the initial position. Your one rep is completed.
Complete 3 sets of 15, 12, 10 reps.
2. Standing Hammer Curls
Standing Hammer curl is an effective bicep workout at home. It targets your bicep balls and helps in transforming your biceps into a hammer. It is recommended as the leading biceps workout at home with dumbbells. Let’s do this crazy workout.
How to do
Grab a pair of dumbbells with a handgrip such that your palms are facing each other. Now raise the dumbbell slowly towards your shoulders. Pause for a while at the peak point, then release down the dumbbell to the initial position. One rep is completed. Repeat the same step with another hand.
Complete 3 sets of 15, 12, 10 reps.
3. Concentration Curl
The concentration curl is an effective exercise for biceps. It focuses on your long head of biceps. It is a unique biceps workout at home with dumbbells which gives 95% accuracy for your biceps. This workout is for both beginners and professionals. Let’s do this workout.
How to do
Sit down on a flat bench holding a dumbbell in the right hand between your legs. Keep your palm facing away from the thigh. Now extend your arms and curl up the dumbbell slowly by contracting your biceps. Pause for a second at shoulder level. Now release the dumbbell back to the initial position. Do the same with another hand.
Complete 3 sets of 12, 10, 8 reps.
Reference Link-
Also, read our article in Top 10 Chest Exercises For Men Click Here