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5 Effective Bicep Exercises At Home To Develop Strong Arms

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Bicep exercises can be performed even at home.
Antriksh Jaiswal

We all want those bulging biceps, isn’t it? But before getting there it is important to understand the biceps from the anatomical standpoint. The bicep is a muscle known as the Bicep Brachii and it compromises of two parts namely the long head and short head. The primary movements of the biceps are to be able to flex and supinate the arm.

Even if you have no time to go to the gym you can work on your biceps at home. All you need is a pair of dumbbells, a resistance band and the determination to achieve the results. Apart from the dumbbells and resistance band, you can also use the weight of your body to work on your biceps.

The reason why I have mentioned the use of dumbbells, resistance band, and your bodyweight is that a combination of these will be beneficial in the long run. Here are few of the arm workout tips that you can do at home to develop strong biceps.


#1 Resistance Band Curl

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The resistance band curl is an isolation exercise that works great for your biceps. It uses the resistance of the band to make your biceps engage and contract to allow you to tone and strengthen your arms without even holding a weight. If you have injuries in your wrist or having a problem in lifting weights, this is the go-to exercise.

Instructions:

Step 1: Grasp the two ends of a resistance band and place the center of the band under your feet as an anchor.

Step 2: Keep your chest straight and let your arm hang by your hips.

Step 3: Now bend your elbows and raise your hands towards the shoulders by pulling the resistance band. Hold for 1-2 seconds and then lower the band back to the starting position.

Important Tip: Do 3 sets of 10-12 reps each. Do not bend your torso while performing the exercise, always be in an upright position. Instead of doing both hands together you can curl one hand at a time by holding both the ends.

Also, read 5 Explosive Bicep Exercises that Guarantees Big Arms.

Next Up: Close Grip Chin Ups

#2 Close Grip Chin-Up

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The close-grip chin-up is an exercise that increases strength in the biceps and back. It has a dual advantage and is quite impactful. It targets the middle back, and the underhand grip places increased resistance on the biceps.

Instructions:

Step 1: Grab a chin-up bar using an underhand grip where the palms are facing towards you with both your hands placed at a distance of 5-9 inches apart.

Step 2: Allow your arms to hang in a fully extended position. This is known as the dead hang.

Step 3: Press your thighs together and make sure that your body remains rigid throughout the exercise.

Step 4: Now pull yourself self up until your upper chest or neck reaches the bar. Pause and then slowly return back to the dead hang position.

Important Tip: Remember to keep your chest up and shoulders back and try to drive your elbows behind during the course of the exercise. Do 10 reps of three sets each with a break of 30 seconds in between sets.

Next Up: Hammer Curls

#3 Hammer Curls

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Hammer Curls draw their name from the hammer-handle-like grip you have on the dumbbell when you perform the exercise. This move will absolutely hammer your bicep muscles.

Instructions:

Step 1: Grip a pair of dumbbells with a neutral grip (palms facing each other) and hold the weights at your sides.

Step 2: Keeping your torso stationary, flex at the elbow to raise the dumbbells towards your shoulders

Step 3: Stop just short of the dumbbell touching your shoulder. Hold at the top of the position for 1-2 seconds.

Step 4: Return the dumbbells to the starting position in a controlled manner and continue with the reps.

Tip: Do 3 sets of 12 reps each with a 15-20 seconds break in between sets. You can also perform alternating hammer curls by curling one arm at a time.

Next Up: Concentration Curls

#4 Concentration Curls

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The concentration curl is a unique exercise because no movement is similar to it. Research has shown that if it is performed accurately, then you can achieve an exercise efficiency of around 97% for your biceps.

Instructions:

Step 1: Sit on a flat bench with legs spread, knees bent and feet flat on the floor with a dumbbell between your legs.

Step 2: Use either hand to pick the dumbbell up and hold with an underhand grip. Place the back of the upper arm on the top of your inner thigh on the same side. Your palm should be facing away from the thigh.

Step 3: Now keep your arms extended and curl the dumbbell up to make a smooth arc by contracting your biceps and exhaling. Hold for a second at shoulder level.

Step 4: Return to the starting position in a controlled way inhaling without swinging the arm. Use alternate arms to perform this.

Tip: Do not let the dumbbell touch the ground while performing this exercise. Do 4 sets of 8 reps each with a 15-second break in between sets.

Next Up: Standing Dumbbell Curls

#5 Standing Dumbbell Curls

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The standing dumbbell biceps curl is a traditional bicep exercise that develops density and strength. This exercise should always be performed with a controlled motion.

Instructions:

Step 1: Hold a dumbbell in each hand, stand straight shoulder width apart and with a braced core.

Step 2: Allow the dumbbells to hang at arm's length with palms facing forward.

Step 3: Without moving your upper arms, bend your elbows and curl the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level. Remember to exhale while performing this.

Step 4: Pause for a second and slowly allow the weights to return to the starting position with arms fully extended by inhaling.

Important Tip: Keep your elbows stationary and tucked at your sides. Make sure to squeeze the biceps at the top of the lift. Be sure to lower the weight all the way until your arms are fully extended. Do two sets of 13 reps each with a break of 30 seconds between each set.

Edited by Siddharth Ostwal

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