10 Biceps Exercises At Home

The following 10 Biceps Exercises at home will help you tone your body while staying home and enjoying the comfort and privacy you want.

Diamond Push Up

Traditionally, push-ups are used to strengthen your chest, shoulders, triceps, and abs. By tweaking your push-up form, you can train your biceps. As a result of the shape your hands take during the exercise, diamond push-ups force your arms closer together to strengthen your biceps.

Start in a standard push-up position. Your back should be flat and parallel to the floor.
Place your hands together and keep your arms straight.
Rotate your hands inward about 45 degrees and extend your thumbs—the open space between your thumbs and pointer fingers should look like a diamond.
Engage your core.
Slowly lower yourself until your chest almost touches the ground.
Hold the position for two seconds before pushing yourself back up.
Repeat steps 4 to 6 for each rep.

Reverse Hand Push Up

Push-ups with reverse hands target your biceps even more than diamond push-ups do, so get ready!

Start in a standard push-up position.
Slowly rotate your arms outward until your fingers are pointed toward your toes.
Move your hands a few inches toward your feet into a comfortable position, but keep your arms straight.
Engage your core.
Slowly lower yourself toward the ground. Your wrists and forearms might not be flexible yet, so don’t force yourself to go lower than what feels comfortable.
Hold the position for two seconds, then push yourself up.
Repeat steps 4 to 6 for each rep.

One – Arm Push Up

Pushups with one arm force your biceps to compensate for missing support.

Start in a standard push-up position.
Take one arm and place it behind your back.
Engage your core.
Slowly lower yourself until your chest almost touches the ground. Be sure to keep your back straight and your body parallels to the ground.
Hold the position for two seconds, then push yourself up.
Repeat steps 3 to 5 for each rep.
Switch arms when you complete one set for one arm.

Side Plank

Planks are another exercise that challenges your biceps, such as push-ups.

Start in a standard push-up position.
Slowly turn your body to one side, raising one arm until it points straight upwards.
Keep both arms straight, aligned, and nearly perpendicular to the ground. Stay in this position for 30 seconds.
Lower yourself to the traditional plank position, then repeat the exercise on your other side.

Plank Up Down

Plank up-downs train your biceps and provide a decent cardio workout if done quickly.

Begin in lowered plank position—your weight should be on your forearms.
Straighten one arm, so your palm is flat on the floor.
Straighten the other arm. Now both palms should be flat on the floor and you should be in a normal push-up position.
Lower one arm, so your forearm is on the floor.
Lower the other arm, so both forearms are on the floor. You should be back in lowered plank position.
Repeat steps 2 to 5 to cycle through lowered plank position and normal push-up position.

Pulls Up

Pull-ups are a great way to build powerful forearms, back muscles, and biceps. You can do pull-ups regardless of whether you have a pull-up bar, resistance bands, or even a towel hanging around the door.

Grab your pull-up bar. Grip it with your hands shoulder-width apart and palms facing forward.
Hang on the bar with your core engaged.
Pull yourself up by pulling your elbows down and moving your upper back muscles closer together.
Pull until your chin passes the bar.
Hold for two seconds before slowly lowering yourself until your arms are straight.
Repeat steps 2 to 5 for each rep.

Chin Ups

The chin-ups are a variation of pull-ups that emphasizes the biceps over the forearms.

Grab your pull-up bar. Grip it with your hands slightly closer than shoulder-width apart and palms facing backwards.
Hang on the bar with your core engaged.
Pull yourself up by pulling your elbows down and tightening your biceps.
Pull until your chin passes the bar.
Hold for two seconds before slowly lowering yourself until your arms are straight.
Repeat steps 2 to 5 for each rep.

Curls

The most common bicep builder is the curl, which can be performed with dumbbells or a home alternative such as a gallon of water, a small toolbox, or even a brick.

Stand up straight with your head facing forward.
Hold your dumbbells or improvised weighted objects in your hands with your arms hanging straight down and palms facing forward.
Engage your core.
Curl your arms upward. Bring your right hand to your right shoulder and your left hand to your left shoulder. Keep your back straight and do not engage your hips.
Extend your arms downward again.
Repeat steps 2 to 5 for each rep.

Breakdancer

If you are looking for a challenging exercise that targets your biceps and shreds your abs, then try the breakdancer.

Sit on the floor with your legs out in front of you and your arms straight by your side, palms on the ground.
Press down with your palms to lift your body off the floor as high as you can.
Swing your legs around to one side. Lift your palm on that side to let your legs pass—they should now be behind you.
Swing your legs around the other side, lifting your palm on that side to let them pass. Now your legs should be back in front of you.
Repeat steps 2 to 5 as fast as you can. Your legs should move in a circular motion while your arms hold your body up.

Wall Handstand

A handstand is another challenging move that builds biceps.

Stand a few feet away from a wall.
Bend at the waist and plant your arms shoulder-width apart on the ground.
Plant your feet on the wall.
Walk up the wall—keep your arms and back straight as you use your hands to push yourself against the floor and your legs to walk up on the wall.
Move until your arms are straight above your head with your hands pushing against the floor and your toes touching the wall.
Challenge yourself to see how long you can hold this position.

Related Articles