When it comes to favorite muscle groups, there’s no denying the power of the biceps. Whatever the goal, they tend to sit near the top of the list.
Walk into most gyms, and you’ll likely see lifters staring into the mirror as they do their favorite bicep curl exercise. It’s a tried and tested practice that requires the biceps to perform their primary movement. However, there’s more than just curls when it comes to bicep training.
With this, we’ve discussed the nine best bicep workouts at home that can increase your average bicep size. Each can be added to your bicep-building arsenal to get a pair of guns you’ve always wanted.
9 Bicep Exercises At Home
Add these nine exercises to your bicep-building routine. Perform them as a stand-alone workout or add them with other exercises.
9 Best Bicep Workouts At Home
These are the nine best bicep workouts that you can perform from the comfort of your own home. They’re presented in no particular order.
Bodyweight Bicep Curl
The bodyweight bicep curl uses the same fundamental elbow bend movement but with your legs as the resistance. This means it requires no equipment, can be done anywhere, and costs nothing.
The primary movers are the biceps short heads and the biceps long heads. They perform the primary elbow flexion movement. The hamstrings act as secondary movers.
Performing bodyweight bicep curls can improve bicep training volume and elbow joint function. Its simple nature means it’s great as a superset or home workout alongside other bodyweight bicep exercises.
How To Do
- Sit on the edge of a flat gym bench or chair. Keep your chest up while maintaining a neutral back position. Your feet should be flat on the floor, spaced shoulder-width apart.
- Lift your left leg slightly off the ground while bringing your right hand under your left upper thigh. Your palm should be facing upward. Keep your other arm by your side to maintain a stable exercise position.
- Inhale and engage your core. Exhale and bend your left elbow to bring your left leg closer to your right forearm. Your left elbow should remain against your left leg for support.
- Pause briefly at the top position while squeezing your working bicep.
- Inhale and lower your leg down to the starting position under control.
- Perform the stated repetitions, and then repeat with your opposite arm and leg.
Tips
- Any raised surface can be used as long as your legs start at 90 degrees. Use the different household items around you when needed.
- Keep your core engaged to maintain a neutral back position. This helps to limit potential joint stress.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 8–6 (slow and with maximum resistance) |
| Hypertrophy | N/A | N/A |
| Endurance Training | 3–4 | 12–15 |
| Power Training | N/A | N/A |
Reverse-Grip Chair Inverted Row
The reverse grip chair inverted row is a clever row variation that utilizes common household items. Placing two chairs close to one another allows you to use a bar across the top to perform inverted rows. The reverse grip position shifts more focus to the bicep brachii muscles.
The biceps short heads and biceps long heads perform primary roles. The latissimus dorsi, posterior deltoids, trapezius, brachialis, brachioradialis, wrist flexors, and wrist extensors perform secondary roles.
Alongside improving bicep size and strength, the chair inverted row helps to improve grip strength, a vital marker of health. The straight body position also helps to develop core stability and full-body coordination.
How To Do
- Place two chairs down with their backs facing each other. They should be spread shoulder-width apart.
- Place a bar in the middle of the chair backs. Make sure it will stay firmly in position when pressure is applied.
- Sit on the floor directly below the bar with your legs straight in front of you.
- Grasp the bar with a double underhand grip (palms facing up). Your arms should be shoulder-width apart.
- Bring your hips up to form a straight line from your hips to your heels. Your body should be raised off the floor.
- Inhale and engage your core. Exhale and bend your elbows to bring your chest to the height of the bar. Pause briefly at the top position.
- Inhale and lower back to the starting position under control.
Tips
- Ensure you use stable chairs that won’t move around as you perform the row. This helps to prevent potential injury risk.
- Keep a firm grip on the bar as you pull. This helps to ensure a strong grip, keeping focus on the primary movers.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Close-Grip Chin-Up
The close-grip chin-up uses a similar movement pattern to the commonly known pull-up. However, instead of your hands facing in front of you, they face behind you with your arms closer together. This shifts the exercise focus onto your bicep brachii muscles.
The primary movers are the latissimus dorsi. The biceps short heads, biceps long heads, upper trapezius, brachialis, and brachioradialis perform secondary roles.
Performing close grip chin-ups helps to develop functional movement patterns while working multiple muscle groups at once. The close grip position is a great way to activate your biceps while also working your back.
How To Do
- Stand in front of a raised bar. Grasp the bar using a double underhand grip (palms facing behind you). Keep your elbows tucked in with your arms hip-width apart.
- Inhale and engage your core. Exhale and pull your body up to the bar while keeping your elbows tucked in.
- Allow your elbows to bend as your chin reaches bar height. Pause briefly at the top position.
- Inhale and slowly lower back to the starting position under control.
Tips
- Ensure that you use a slow to moderate movement tempo if you’re at a beginner or intermediate level. This helps to keep the correct focus on muscular strength and hypertrophy.
- Keep your core engaged to maintain a stable body position. Avoid excessively swinging during both phases.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Seal Push-Up
Seal push-ups are a versatile bodyweight exercise that helps improve posture and upper body mobility. Primary movers include the latissimus dorsi and erector spinae muscles. The biceps short heads, biceps long heads, chest, triceps, and shoulders perform secondary roles.
The large degree of spinal extension provides a great way to improve spinal mobility and general posture. Alongside this, it helps build pressing strength as it involves many common movers.
How To Do
- Lay face down on a mat or padded area. Your legs should be extended behind you.
- Place both hands on the floor at chest height. Your elbows should be tucked in behind your body, with your torso touching the floor.
- Inhale and engage your core. Exhale and press into the mat to slowly lift your chest off the floor.
- Extend your spine as you lift to straighten your arms. Hold the top position briefly.
- Inhale and lower your torso back to the starting position under control.
Tips
- Allow your head to follow your body position during each repetition. This limits potential neck strain and injury.
- Avoid overextending your back at the top position. You should feel slight resistance but not be too forceful.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–6 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | N/A | N/A |
Reverse Push-Up
The push-up is a classic bodyweight exercise that’s been around since ancient times. It’s easy to perform, requires no equipment, and offers several useful variations. The reverse push-up is one of them.
Instead of the hands facing forward, they face slightly behind. This shifts more exercise focus onto the biceps.
The primary movers are the three heads of the pectoralis major muscles or chest. The biceps short heads, biceps long heads, triceps brachii, shoulders, wrist flexors, wrist extensors, and core muscles perform secondary roles.
How To Do
- Set up next to a suitable mat or padded area. Assume a tabletop position with your hands and knees on the floor.
- Position your hands facing backward at a 45-degree angle. Your inner forearms should be facing forward. Your arms should be shoulder-width apart.
- Bring your legs back to come onto the balls of your feet. There should be a straight line from your head to your heels.
- Inhale and engage your core. Exhale and bend your elbows to lower your chest to the ground.
- Pause briefly before your chest touches the floor.
- Inhale and push off the floor to return to the starting position under control.
Tips
- Your wrists should stay firmly against the ground as you perform both push-up phases. This limits potential wrist strain and injury.
- Avoid letting your chest touch the floor at the bottom position. This helps to keep exercise focus and reduce the use of momentum.
Optimal Sets And Reps
Training Style | Sets | Reps | Duration |
|---|---|---|---|
| Strength Training | 3–5 | 8-12 | 40 seconds |
| Hypertrophy | 3–4 | 8-12 | 40 seconds |
| Endurance Training | 4–6 | 8-12 | 40 seconds |
| Power Training | 2–3 | 8-12 | 40 seconds |
Pull-Up
Like the push-up, the pull-up is a tried and tested bodyweight exercise. It’s commonly used as a functional full-body workout.
The movement requires you to hang from a raised bar and pull your body up to the bar height. This makes it a challenging exercise requiring full-body coordination and muscular strength.
The latissimus dorsi and lower trapezius muscles are the primary movers. Secondary movers include the biceps short heads, biceps long heads, posterior deltoids, wrist flexor, and wrist extensor muscles.
How To Do
- Stand in front of a raised pull-up bar. Grasp the bar using a double overhand grip (palms facing in front). Your hands should be shoulder-width apart.
- Inhale and engage your core. Exhale and pull your body up to the bar by bringing your arms in and behind you. Your elbows should bend as your chin reaches the bar height.
- Pause briefly at the top position.
- Inhale and slowly lower yourself down again under control.
Tips
- Use a raised footplate or surface if needed to assume the correct starting position. This helps to maintain balance before initiating the movement.
- Ensure you straighten your elbows before initiating the next pull. This is the correct range of motion.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 3–5 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Hammer Curl
The dumbbell hammer curl uses the traditional bicep curl movement but with a neutral grip. This means that your palms face inwards rather than in front, shifting focus to your brachialis and brachioradialis muscles.
While not technically part of the biceps, both muscles add thickness and width to your upper arms. Therefore, hammer curls are one of the best dumbbell bicep exercises when performed alongside normal curls.
The primary movers are the biceps long heads, brachialis, and brachioradialis. The biceps short heads and wrist extensors act as secondary movers.
How To Do
- Stand straight with your feet hip-width apart. Your arms should be by your sides with a dumbbell in each hand. Your palms should be facing inward.
- Inhale and engage your core. Exhale and curl the dumbbells to chest height using an arc motion. Keep your elbows tucked in with your chest up.
- Pause briefly as the dumbbells reach chest height.
- Inhale and slowly lower them back to the starting position.
Tips
- Avoid using momentum to bring the dumbbells up. Your elbows should stay tucked into your sides while your forearms move rather than your upper arms.
- Your hands should stay in a neutral position during both phases. This keeps focus on the primary movers.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Concentration Curl
Dumbbell concentration curls use the traditional curl movement. However, your elbows rest against your thighs in a seated position rather than by your sides. Because of this, they’re one of the best bicep isolation exercises.
Performing dumbbell concentration curls isolates the biceps short heads, which makes them the primary movers. Secondary movers include the biceps long heads, brachialis, brachioradialis, and wrist flexors.
Adding these to your at-home bicep routine helps to improve arm size and teach the proper curl movement.
How To Do
- Assume a seated position on the edge of a flat bench. Your legs should be wider than shoulder-width with your feet flat on the floor.
- Grasp a dumbbell in your left hand and rest your elbow on the inside of your left thigh. Your arm should be extended with your torso slightly leaned over. Keep your chest up and back neutral throughout.
- Inhale and engage your core. Exhale and curl the dumbbell towards shoulder height. Keep your upper arm firmly against your thigh.
- Pause briefly at the top position, squeezing your working bicep.
- Inhale and slowly lower the dumbbell back to the starting position.
- Switch arms after performing the stated repetitions.
Tips
- Keep your working elbow firmly against your opposite thigh at all times. This helps prevent potential shoulder involvement during the curl.
- Ensure your arm is fully extended at the bottom position before initiating the next repetition. This full range of motion is better for muscular strength.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Band Bicep Curl
The band bicep curl requires you to perform the normal bicep curl motion but with bands instead of free weights. The resistance band goes under your feet while you grip the handles in a standing position. This makes it a versatile resistance band bicep workout option that is well-suited to a home exercise routine.
The primary movers are the biceps short heads. They curl the bands up with your arms by your sides.
Using bands means they provide constant tension throughout the curl. Because of this, they’re great for improving bicep size and definition. Alongside this, they offer comparable strength gains to conventional resistance exercise.
How To Do
- Stand upright with your feet hip-width apart and hands by your sides. Grasp the resistance band handles in each hand and bring the middle of the band under your feet.
- Keep your elbows tucked in with your chest up and head facing forward.
- Inhale and engage your core. Exhale and bend your elbows to curl the handles towards your chest. Your forearms should be the only moving limbs.
- Pause briefly as the handles reach chest height.
- Inhale and lower the handles back to the starting position under control.
Tips
- Keep the resistance bands firmly secured in the middle of your feet. This reduces the chances of them snapping up and causing injury,
- Use different band tensions depending on your ability level. The movement should offer a sufficient challenge but allow you to use the correct technique cues.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Best At Home Bicep Workout Routine
If you’re looking for a well-rounded routine, this at-home bicep workout provides a great starting point. It works both bicep heads and uses a range of different movements.
Aim to perform this workout twice per week, leaving 48 hours between sessions. This is to ensure a suitable period of rest and recovery for energy replenishment and muscle building.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Warm-Up (Aerobic Exercise – Own Choice) | 1 set | 5 Minutes | N/A | |
| Warm-Up (Dynamic Stretches): – Front-To-Back Arm Swings – Shoulder Rotations – Cross Body Shoulder Swings – Torso Rotations | 4 sets | 1 Minute Each Exercise | None | |
| Pull-Up | 3–4 sets | 8–12 reps | 60–90 Seconds | |
| Dumbbell Hammer Curl | 3–4 sets | 8–12 reps | 60–90 Seconds | |
| Reverse Grip Chair Inverted Row | 3–4 sets | 8–12 reps | 60–90 Seconds | |
| Dumbbell Concentration Curl | 3–5 sets | 12–20 reps | 60–90 Seconds | |
| Band Bicep Curl | 3–5 sets | 12–20 reps | 60–90 Seconds | |
| Cooldown (Aerobic Exercise – Own Choice) | 1 set | 5 Minutes | N/A | |
| Cooldown (Static Stretches): – Standing Bicep Stretch – Standing Lat Stretch – Doorway Bicep Stretch – Floor Wrist Stretch | 4 sets | 1 Minute Each Exercise | None |
Anatomy Of The Biceps
The biceps brachii are at the front of the upper arms, extending from the shoulder blades to the forearms. They’re made up of the biceps short head and biceps long head, each of which varies in location and function. Because of this, various exercise angles and grip positions will activate each head differently.
Both bicep heads originate from the humerus, or upper arm bone, and insert into the ulna, or forearm bone. Their primary function is to perform elbow flexion, bending the arm to bring the forearm closer to the body. Both heads also perform arm supination, meaning they rotate the inner forearm and palm to a face up position.
The biceps short heads are the inner parts of the biceps brachii muscles. Alongside elbow flexion, they also support arm adduction. This means bringing the arm closer to the midline of the body.
The biceps long heads are the outer, longer parts of the biceps brachii muscles. They stabilize the shoulder and support arm inward rotation and abduction. This means rotating the arms in and bringing them away from the midline of the body.
The degree to which each head is worked will depend on the exercise used. Use the exercise information above to know which bicep head is better targeted.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Benefits Of Bicep Workouts At Home
Performing bicep workouts at home offers several versatile benefits. We’ve discussed the top three you should expect to see when adding them to your training.
Lower Injury Risk
Performing exercises and activities require our joints and muscles to carry out different movement patterns. They work together to maintain the correct torso and limb positions, absorbing impact and distributing stress. This applies during normal movement and when working against resistance.
Our larger muscle groups often get most of the credit as the primary movers. However, smaller muscle groups, such as the biceps, play equally important roles, helping the primary movers to function normally. In some cases, they’re also the primary movers.
Examples of functional movements include bringing the shopping bags up to the kitchen shelf and rowing weight towards you. The first movement uses the biceps as the primary movers, while the second uses them as secondary movers.
Isolating the biceps using bicep workouts at home helps to improve their strength and function. Stronger, more functional biceps can, therefore, improve movement efficiency and injury risk. This is especially the case when resistance training.
Easily Accessible
When done with enough consistency, the body’s adaptive responses can take place. This may include muscle growth, increases in strength, and better cardiovascular fitness. The extent to which each of these improves depends on the focus of the exercise session.
Common resistance training barriers include cost, time, equipment, and accessibility. Each of these can lower workout consistency and reduce the effectiveness of training.
Each of these bicep workouts at home requires little to no equipment and no cost. Alongside this, they’re easy to perform, meaning little time commitment, and very accessible. Therefore, you have fewer common barriers to training.
Improved Physical Appearance
Our physical appearance, also known as our aesthetics, refers to the way we look. A good physical appearance requires a combination of muscle size, symmetry, and definition. This is commonly seen in physique-based sports such as bodybuilding.
While the biceps are a small muscle group, they provide an important contribution to physical appearance. This is especially the case from the front, particularly when lifting the arms overhead.
Isolating the biceps using bicep workouts at home can improve their appearance, strength, and function. This can enhance physical appearance and lead to well-rounded development, increasing your placing in physique-focused events.
Expert Training Tips
- Focus On Your Mind-Muscle Connection — Your mind-muscle connection refers to how you think about the muscle you’re working. Having a better mind-muscle connection has been shown to improve hypertrophy. Think about squeezing your biceps at the top of each bicep exercise above.
- Use Different Exercise Variations — Different exercise variations and angles allow you to work on different parts of larger muscle groups. The biceps are split into the long heads and short heads. Program the bicep exercises so you work each of them evenly, taking care not to perform too many variations.
- Perform Enough Training Volume — Training volume is the main determinant of muscle growth, including the biceps. Aim to perform 12+ weekly sets, ideally split into two sessions. The above example sessions can be performed twice per week.
- Manage Your Rest And Recovery — Rest and recovery are vital to replenishing your energy levels and allowing sufficient bicep muscle growth. Allow at least 48 hours between bicep sessions at home. This is the minimum suggested period for adequate muscle recovery.
Conclusion
Apart from making you look good in a t-shirt, training your biceps has several important functional applications. Because of this, bicep workouts should form an integral part of your workout routine.
Working your biceps at home is a great way to increase bicep training volume and improve muscle growth. The nine bicep workouts at home discussed above can be used to build bigger biceps. Each exercise is easy to learn and progress and requires little to no equipment.
Have a go at each one using the technique cues provided, and see what you think!
Frequently Asked Questions
Building your biceps at home can be done by consistently following the exercises detailed above. Use the technique cues and expert tips provided. Alongside this, consume enough daily protein for muscle building.
The main consideration when building muscle should be your training volume, not time. 10 minutes may be enough with the right training volume.
Arms can be hit every day if you’re working them correctly. Work both muscle groups, leaving 48 hours between sessions to ensure suitable recovery.
The push-up variations above work the biceps to a larger degree than normal push-ups. Use the listed variations, focusing on the technique cues to maintain exercise focus.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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