10 Best Biceps Workout Exercises for Building Muscle

Table of Content

• Plate curls
• Bodyweight Reverse Fly
• Train Forearms with Your Legs
• Advantages of Biceps Exercises Without Weights.
• Working Your Biceps + Food + Rest = Bigger Biceps
• Abs circuit for beginners: Your ultimate guide for intense ab training
• Rolling pushups

If you’re new to this exercise, start with a lighter weight and work on perfecting your form first. Complete 8–12 reps, then switch sides. Stand straight with your feet shoulder-width apart and a dumbbell in each hand at your sides. Palms should be facing inward. Having strong biceps helps make day-to-day life easier by allowing you to lift and move objects with ease. That said, you may wonder how you can achieve stronger biceps without spending time in the gym.

If only using one arm at a time, rest for a minute, then switch arms and repeat. Get into traditional pushup position with only your toes and hands touching the floor. Keep your elbows in front of you as you focus on letting your biceps pull you up to where your chin meets the bar. Slowly lower the handle to the starting position.

Plate curls

The biceps short head starts on the scapula and inserts into the forearm bone the radius. The biceps long head starts on the supraglenoid tubercle of the scapula and inserts on the radius bone near the short head. Curl the dumbbells to your elbows are at 90 degrees and return to starting position Perform 7 reps.

It is also a fantastic way to train your wrist extensors and develop thicker wrists with rippling striated muscles across the tops of your forearms. Here we show you the 8 best home biceps, triceps and shoulder exercises without equipment at all. The “equipment” you need to create resistance for these movements is a doorway, a bag with books or a chair – stuff anyone has at home.

Bodyweight Reverse Fly

Same like the self resisted biceps exercise, this exercise can also be practiced anywhere. You just have to carry your light-weighted resistance band with you. Here is another exercise for biceps without weights. In this exercise also, you don’t need any kind of weight to perform. 3) Make a fist with the hand that you want to exercise, then perform the biceps curl exercise with that hand while making the other hand resist the other one.

Building good biceps requires exercising both the shoulder and elbow joints equally. Place your fists shoulder-width apart on the floor, balancing your weight on the first two knuckles of your hands and assume the pushup position. Do as many reps as you can without rolling back to the last two knuckles. That’s all there is to it. The knuckle pushup is an old standard for forearm and wrist strength, and is easy to learn even though it's hard to perform initially. In order to perform this exercise you will likely use gradual progressions.

Train Forearms with Your Legs

This exercise works out your pectoral muscles as well as your biceps, and helps you create a strong foundation for a safe, successful bicep workout. Incorporate pectoral fly exercises into either your bicep workout or additional strength training workouts on days you rest your biceps. Biceps are the bulging muscles on the front of the upper arm. When you flex your arms, they are the ones you are showing off.

Lifting heavy household stuff you didn’t even think of as weights before. Just before we continue, don’t be that guy with huge guns but shrunk chest. There’s nothing that accomanies the look of big arms better than big pectorals, and you can get develop a shirt-protruding chest at home. Arms and in particular biceps are the most sought-after body part. There’s a good reason for that, besides screaming powerfulness, no other muscle in the body has such a difference in appearance when flexed vs. unflexed . Big biceps look like beautiful mountain peaks.

Advantages of Biceps Exercises Without Weights.

All you will need for these exercises is a pair of dumbbells, preferably with adjustable weights. If you have an adjustable bench, you add some variations, but this is not necessary. Kettlebells or resistance bands are also an option and can be used for several exercises. Furthermore you will need to eat healthy and get a good nights’ rest to optimize the effect of your efforts.

You may need to bend your knees to keep from touching the floor. Rest your other hand or elbow on the other thigh for stability. Grip a dumbbell with one hand and lean forward slightly.

Working Your Biceps + Food + Rest = Bigger Biceps

Aim to train at least twice a week as well. Well, if you are doing very intense training then once in a week is ok. But for moderate level exercises, you should go twice a week at least for 45 minutes.

The biceps are one of those focal points of your body that stand out and really make you look bigger and stronger. Ask somebody to show off their body and the chances are high that biceps are flexed. To get those big biceps, you will need to know the right exercises. So today we talk about the best 5 exercises for bigger biceps at home. For example, performing elbow flexion with palms up underneath a countertop. Now the amount of force you produce is on you.

As the name suggests, this exercise is one that concentrates on isolation of your biceps as much as possible. Curl your chest towards the barbell until you cannot go any further. Place your right hand behind your head or have it resting on your side. Lie on your left-hand side and then bend your knees to 90 degrees.

Big forearms make your arms look more impressive and powerful. If you feel sudden, severe or pain of any kind during your biceps workout, stop the workout and see a doctor as soon possible for an evaluation. Contrary to popular belief DOMS don’t just happen to newbies, they can also happen to experienced lifters and bodybuilders. Doing these poses is a great thing to do this right after your biceps workout.