Get An Amazing Home Workout for Biceps with These Exercises

A home workout for biceps can help you gain mass and get biceps like Captain America.

It goes beyond simply looking beautiful in a tank top or filling up your t-shirt when you work on your biceps. You will move more fluidly and easily throughout daily activities if you have strong biceps, the two-headed muscles on the front of each arm that extend from the shoulder to the elbow.

By exercising the biceps, you will also enhance the strength of the tendons and connective tissue that connects the muscle to the shoulder and elbow joints on either end. Larger biceps can aid in preventing common rotator cuffs or elbow ailments.

Best At-Home Workout for Biceps

It could be time to switch up a couple of your exercise selections if you feel like your bicep training has become monotonous.

We highlight four bodyweight bicep workouts that you might not have already included in your routine. Some of them you may already be aware of, but if any of them are new to you, give them a try and observe how your body reacts.

1) Spiderman Crawl

At-home workout for biceps are a great option to build stronger biceps. (Image via Pexels/Pixabay)

It's a good exercise to include in your home workout for biceps. Although the core and chest are the primary targets of this exercise, the biceps are also involved, as you use your arms to propel yourself off the ground with each crawl movement.

Here’s how to do the spiderman crawl:

Go down on all fours.
Bring your knee to your elbow on one side while keeping the back and front limbs slightly extended.
To go forward while switching sides, drive your knee all the way up to your elbow, and extend the other arm.
Change sides. Maintain a low profile as though climbing a wall.
When you reach the edge of your mat, switch directions to move backwards.

2) Diamond push-up

Home workout for biceps can be done anywhere. (Image via Pexels/Uriel Venegas)

Traditional push-ups are another great home workout for biceps. Push-ups work the abdomen, shoulders, triceps, chest, and shoulders. However, you can focus on the biceps by making a few changes to your push-up form.

Push-ups that bring your arms closer together to work the biceps are known as diamond push-ups because of the form your hands assume during the activity.

Here's how to do diamond push-ups:

Assume the usual push-up stance. The back should be flat and parallel to the floor.
Keep your arms straight, and join your hands.
Extend your thumbs while turning your hands inward by about 45 degrees. The gap between the thumbs and pointer fingers should resemble a diamond.
Keep the core active.
The chest should almost touch the ground as you slowly descend.
Oush yourself back up after holding the position for two seconds.
For every rep, repeat steps 4 through 6.

3) Chin-up

Push-ups are a great option to include in at-home workout for biceps. (Image via Pexels/Ketut Subiyanto)

It's another great home workout biceps, as it uses the biceps, upper back, and shoulders for a challenging workout. You will require a horizontal bar that can support your bodyweight, such as a chin-up bar, to do it.

Here’s how to do a chin-up:

With your palms facing you and roughly shoulder width apart, take an underhand grip on a horizontal bar while standing behind it.
Cross your feet, and let yourself hang from the bar.
Lift yourself up till your chin is just above the bar by squeezing your shoulder blades and bending your elbows.
Lower yourself after a little pause to complete one rep. Do as many reps as you can

4) Backpack bicep curl

Home workout for biceps can be a great option to get stronger arms. (Image via Pexels/Karolina Grabowska)

This can be a great addition to your at-home workout for biceps if you don't have access to typical training equipment like resistance bands and free weights.

You may build up enough resistance to test and modify your biceps by stuffing your backpack with everyday items like books, water bottles, ice packs, and groceries. Shopping carts won't be necessary for you anymore, as you will rapidly master the skill of lugging grocery bags from the store to your car.

Here’s how to do backpack bicep curls:

Don't forget to pack some big household items in your backpack. Sand can also be used if you don't mind your bag getting dirty.
With one hand, grasp the backpack handle with a supinated hold.
By flexing the biceps, curl the bag towards your shoulder.
After briefly holding the contraction, carefully lower the bag till the elbow is fully extended.
Do 3-5 sets of 12–30 reps with your opposite arm, alternating sides.

You will be able to develop a broader bicep quicker with this alternate weekly home workout for biceps than with just one or two exercises. After 8-12 weeks, you should start to see some serious benefits, if you do them regularly.