Biceps Workout at Home

What are the Biceps Muscles?

The bicep muscle is the muscle on the front part of the upper arm. The foremost function of the biceps muscle is the flexion and the up and down orientation of the arm, often the ‘supination.

Workout for the Biceps Muscles at home

Following are the exercises that can be easily executed at home.

1. Pull-Ups:

If all you have is a barbell, you can create a landmine setup at home and do various landmine rows, which target the biceps and back muscles. Hold the pull-up bar with your hands while having your shoulders width apart. Keep your core engaged and shoulders back throughout the exertion. Then move unhurriedly until your chin is positioned above the bar and move downwards until your arms are extended again. Make sure to not rush during the exercise.

1. Plank up-down:

Start this exercise by being in a full plank position. Then lower both of your hands to the ground coming into an elbow plank. Put your left hand on the ground and straighten your left elbow. Do the same on the right side.

1. Side plank:

Kick off this exercise by being in a standard plank position; legs extended and line-up from hip to feet. Then slowly revolve your body to one side until your body forms a straight line on the side. Engage your abdominal muscle to remain in this position for around 30 seconds and switch sides.

1. Curls:

 There are multiple types of curls following are the three of them discussed.

 

• Dumbbell reverse curl: To do this type of curl, you start by holding dumbbells in each hand and hold them in a way that your knuckles are up and front. That is why it is called reverse curl. To resist putting too much pressure on your wrist, start with light weights. Dont go hard on yourself. The key is in the form and control. Try not to swing your body with the weight. Stand still and let the arms do the work only. Don’t even move your elbows.
• Barbell reverse curl: This is the same type of curl, except in this, you will use a barbell instead of dumbbells. Using a barbell in reverse curls adds space for a bit of variation. You can hold the barbells closer or broader to add a little variety to your exercise. Make sure to keep your elbows straight.
• EZ bar curl: EZ bar is perfect for reverse curls because they are designed with a unique wave-like rod. Holding the bar from that point helps reduce tension from the wrist and increase pressure on the biceps.

1. One arm push-up:

This exercise is particularly difficult because it doesn’t only require your biceps to lift your body weight but also requires strong triceps and chest muscles. Moreover, you need practice to have the right balance to do this one.  Start this exercise by being in a standard push-up position, then place one arm behind your back. At the same time, engaging your core, slowly lower yourself and stop just before your chest touches the ground. Make sure to keep your back straight and body parallel to the ground. Stay in the position for a couple of seconds and push yourself up. Switch arms during the exertion.

1. Diamond push-up:

Diamond push-ups work more on the triceps but have enough pressure on the biceps as well to make your entire arm get exhausted. Start this exercise by being in a standard push-up position. Your body should be parallel to the ground with your back straight. Keep your hands straight before you move them inwards about 45 degrees, and then extend your thumb. Engage your core, and the open space between your thumbs and pointer fingers should look like a diamond. Start to lower yourself and stop just before your chest touches the ground. Hold the position for some seconds, and then push yourself back up after the exertion.