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Hold the barbell with your arms at your side, palms facing out. While keeping your upper body still, curl the weight slowly toward your shoulder. While standing straight, curl your hand towards your ear until your biceps are fully contracted. While at the top of a sit-up position, wrap a towel behind your knees and grip both ends of the towel with palms facing inwards. Return slowly to full elbow extension and rest and repeat for reps.
Your biceps are the muscles on the front of your upper arms. They’re responsible for bending your arms and rotating your forearms . They also help with general movement and stabilization of your arms and shoulders. Boost your protein intake. Protein promotes muscle growth and speeds up recovery between workouts. Some high-protein foods you may want to include in your diet include eggs, salmon, chicken breast, tuna, lean beef, turkey breast, Greek yogurt, beans, and chickpeas.
Towel Bicep Curls
Most lifters when they’re at the beginning of their journey only know a few exercises. And the most popular of these is the biceps curl. Walk into any gym and you’re guaranteed to find at least one lifter in front of the mirror doing biceps exercises, likely with dumbbells, to their heart's content.
Hold the resistance band in your hands and start pulling it upwards while keeping your back straight and chest up. Pull-ups are an excellent way to build stronger biceps and forearms. You can perform this workout at home with a simple steel bar hanging around a door.
Wrist Roller
You may need to jump or step up to reach the bar. Place the foot opposite your curling hand a little in front of your other foot for better balance. With your palm facing your center, rest your elbow against the inside of your thigh. Sit at the end of a flat bench with your legs open in a V shape.
With over 15 years of fitness training experience, Monica started her own physical training practice and gained her ACE Certification in 2017. Her workouts emphasize proper warm-ups, cool-downs, and stretching techniques. This article has been viewed 1,550,698 times.
Concentration Curls with a Jug
We have been hammering on keeping your upper body straight and performing the exercises with just your biceps. The cheat curl is the exception to this rule. It is not a new exercise in itself, but basically the final couple of reps for one of the exercises mentioned above.
That's not an issue; the inclined position makes it more difficult to lift, so your biceps are still getting a great workout. Concentration curls place the arm in front of the body with a bent elbow and a rotation in the shoulder. This short yet intense bicep at home workout is ideal for those who are relatively new to resistance training. A small muscle group like the biceps doesn’t need much training volume to grow and develop, so don’t be alarmed that there are only three exercises. The most basic lifting exercise for working your guns is known as the bicep curl.
Door Pull-Ups
This exercise also stretches the long head of the biceps. The more horizontal the bench during your workout, the more the long head of the muscle will be stretched during reps. Begin with a standard push-up position with your arms extended and your hands placed on the floor wider than shoulder-width. Similarly, pull your left knee towards your left elbow, before returning to the original position.
The short head of the biceps originates on the scapula and inserts on the forearm bone the radius. The long head of the biceps originates on the supraglenoid tubercle of the scapula and inserts on the radius bone. These exercises can help you achieve your dream biceps but make sure to eat a healthy diet along with getting proper rest. Building your biceps requires discipline and patience. Hence, don’t skimp on your workouts, work hard, and provide your muscles with the nutrients and rest they require.
Use your biceps to slowly lift yourself off the floor until you can sit up as far as you can go. While at the top of a sit-up position, wrap a towel behind your knees and grip both ends of the towel, so your knuckles are facing toward you. Use your biceps to slowly lift your torso off the floor until you can sit up as far as you can go. Take a firm grip with both hands in a neutral position .
It’s the key muscle involved in lifting and pulling with your arms. Make sure your shoulders are tight and perform the whole exercise just by using your biceps. Your back is straight and you are not swinging your whole torso to perform the exercise.
Stand on the portion of the band that touches the ground, planting your feet at shoulder distance apart. Slip the towel through the top of your backpack, grip the towel on each and slowly curl the bag up. As you move up through the movement, rotate your arms so that at the top position your palms are facing shoulders. Slowly lift both dumbbells toward your shoulders by bending your elbows and squeezing your biceps. Avoid swinging your arms and body and keep your core engaged for the entire movement.
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