You do not need a gym or any fancy machines to work out your arms. You can do biceps exercises at home with your body weight and simple things that you already have. The exercises are easy, and effective, and will help you build stronger arms without any equipment. Let’s learn how!
Why Do You Need Biceps Workouts?
Biceps are muscles located at the front part of your arms. They are used for lifting, pulling, and carrying things. Strong biceps are not only good-looking but can also help do simple tasks daily.
Exercising biceps at home has many advantages. To begin with, it saves time and costs nothing to do it. You can do it anytime you like. It does not require weights or machines to strengthen your arms.
Advantages of Doing Biceps Workouts at Home
Here’s why exercising your biceps at home is a good idea:
- Saves Money: No need to spend money on gym fees or equipment.
- Convenient: You can exercise at any time of the day.
- Safe: It has fewer chances of injuries since you are not dealing with heavy weights.
- Adjustable: You may find the exercises easy or tough, depending on what is comfortable for you.
- Practical: These exercises that seem simple can develop muscles and tone your arms. Let’s take a closer look at some basic home exercises to strengthen the biceps.
Free Equipment Biceps Workout
These are very simple and require no equipment. You can do them with just your body weight or items you have at home.
1. Diamond Push-Ups
Sets/Reps: 4 sets of 10-12 reps
The diamond push-ups are working both your triceps and biceps. The diamond push-ups are best for building strong arms.
How to Do It:
Begin to be in the push-up position with hands next to each other, forming a diamond with your thumbs and fingers.
Straight legs behind and a straight line from the top of your head down to your heels.
You are going to bend at your elbows, keeping your upper chest closer to your hands.
Push yourself back up into the original position.
Suggestion: Keep your back straight. Try to keep your hips from lowering.
2. Doorway Curls
3 sets with 12-15 repetitions
Doorway curls make use of your body weight to replicate standard biceps curls.
How to Do It:
Stand in a doorway and reach for the sides at thigh level.
Lean back slightly to put tension on your arms.
Pull yourself forward by bending your elbows.
Slowly return to the starting position.
- Tip: Make sure the doorway is strong enough not to cause accidents.
3. Towel Curls
Sets/Reps: 3 sets of 12-15 reps
Towel curls are a fun way to work on your biceps using only a towel and a door.
How:
Take a towel and hold it over the top of a sturdy door. Grasp one end of the towel in each hand. Step back to create tension within the towel. Pull the ends of the towel toward your body and keep your elbows steady. Slowly return to the starting position.
Tip: Squeeze your biceps in while you pull the towel.
4. Backpack Curls
- Sets/Reps: Do 3 sets of 10-12 reps.
Backpack curls. Essentially weight curls but using a backpack instead.
How?
Place the books or other materials inside the backpack so it is filled with heavy material.
Holding the straps at each side of your back with arms straight
Curl the backpack forward towards your chest by bending your elbows.
Let it go slow.
Tip: Fill the backpack with heavy materials that suit your strength.
5. Isometric Bicep Holds
- Sets/Reps: 3 sets of 30 seconds
Isometric holds are great for strengthening and developing endurance in the biceps.
How To Do It:
Stretch out your arms in front of you, palms facing upwards.
Make fists and contract the biceps as tight as possible.
Hold this for 30 seconds and relax.
- Tip: Try to keep your biceps as tight as possible during the hold.
6. Inverted Rows
- Sets/Reps: 3 sets of 8-10 reps
Inverted rows are great for your biceps and back muscles.
How to Do It:
Find a sturdy table or bar.
Place yourself underneath it and hold the edge or bar with palms facing upwards.
Pull your chest up to the table or bar by bending your elbows.
Slowly lower yourself back down.
- Tip: Keep your body straight like a plank while doing this exercise.
TIPS FOR BETTER RESULTS
- Focus on Form: Make sure to do the exercises correctly to avoid injuries.
- Be Consistent: Improvement happens only when you are on a routine. 2-3 times a week would be recommended.
- Gradual Increase: If your body starts strengthening, increase the number of reps or sets.
- Shake It Up: Pair these exercises with other workouts to avoid getting the same old results.
- Drink Water: Stay hydrated both before, during, and after your workout.
Sample Workout Routine
Here’s an easy sample workout routine for you.
Warm-Up (5-10 minutes): Run in place, do arm circles, and stretch your arms.
Diamond Push-Ups: 4 sets of 10-12 reps
Doorway Curls: 3 sets of 12-15 reps
Towel Curls: 3 sets of 12-15 reps
Backpack Curls: 3 sets of 10-12 reps
Isometric Bicep Holds: 3 sets of 30 seconds
Inverted Rows: 3 sets of 8-10 reps
Cool-Down (5-10 minutes): Stretch arms and shoulders.
Remain Motivated
You can build biceps at home with regular exercise. Celebrate small successes, such as increasing the number of repetitions or improving your technique. Remember, progress will take time, so hold on and keep going.
With these simple exercises, you can strengthen your arms and improve your fitness right from home. Start now, be consistent, and watch your biceps become stronger over time!
