Bicep Exercises at Home With & Without Dumbbells

Strength training is one of the primary reasons why we go to the gym. While triceps and biceps exercises you can also do at your home.

It doesn't matter, Whatever your gender. Trim the extra fat from your arms and increase your muscle mass. Since many people don't go to the gym when the coronavirus pandemic is there, we need to look for alternative ways to continue working out. Also, take a look at the best biceps workouts at home to build your muscles and increase your strength. These exercises will help you build your arm muscles and reveal your biceps even without workout equipment.

Bicep Exercises At Home With Dumbbells

Each of the exercises below are suitable for women and men who focus on achieving maximum results. It is possible to do these during a session or in conjunction with other activities on arm day.

Bicep Curls

If you're familiar with biceps and triceps exercises at home, you'll probably consider doing the biceps curls exercise first.

You will need dumbbells for this exercise. And you got to choose those dumbbells that you can handle during your set.

For beginners who are going to start bicep curls for the first time, they can start with 2.5kg dumbbells, and if you are intermediate, you can try 5 kg dumbbells. If you are already doing this workout regularly, you may be able to use a weight of 7.5 kg or more.

Now Let How To Do Bicep Curls?

• Stand up straight and maintain your posture, keeping your feet shoulder-width apart.
• Bend your knees slightly.
• In both hands, hold dumbbells and grip them underhand.
• Keep your elbows in line with the torso and extend your arms completely out to the sides.
• Bend the weight up to the shoulders.
• Be sure that your biceps feel tight on top.
• Make 3 sets of them and repeat this exercise 15 times.

Zottman Curl

Now move on to an exercise known as the Zautman curl, which targets the forearms as well as the biceps.

For this exercise, you will also need dumbbells and, as in the previous exercise, choose a weight you can carry.

Your strength will improve if you do these exercises consistently.

Over time you will be able to use larger weights. However, at first, it's best to stick to the ones you can exercise with.

These not only protect your biceps from wearing out before completing the set but also prevent injuries.

How To Do Zottman Curls?

• First of all, stand straight and take dumbbells in both your hands.
• Hold your palms in such a way that they are away from the body.
• Keep your elbows close to your body during the workout.
• Keeping the upper arms in place, lift the weights until the dumbbells reach the shoulder line.
• Make sure your palms are facing up at all times, even at the end of the workout.
• Maintain muscle contraction as you perform the exercise and then rotate your wrists with your palms down.
• You can take a break for a few seconds and then return to your beginning position.

At Home Arm Workouts Without Weights

If you don't want to go GYM or you don't have good dumbbells, don't worry about that. Now you can train your biceps in a home with the help of your body weight. By follow this list to do different types of biceps exercises at home.

Inchworm

This is one of the most effective warm-up exercises for the biceps without the use of weights. It's easy and will get you excited for the next workout.

How to do inchworm?

• Stand tall and keep your feet hip-width aside.
• Make sure to keep your arms by the side and then bend your waist.
• Place your hands in the ground and slowly walk through your hands until you form a plank.
• Then, place your wrists under your shoulders, and make sure your core, as well as your butt and quads, are fully engaged.
• Hold for a while, then slowly reverse the exercise to the same way you started from the front.
• Repeat this exercise 5-10 times before moving on to other tasks.

Plank Jack

This exercise will build your arms as well as your core, hips, and thighs.

How to do plank jack?

• The plank jack can be described as a jumping jack in the plank position, and you should do the plank pose first.
• Place your palms flat on top of your wrists shoulder-width apart.
• Move your legs behind and engage your core glutes.
• Now, jump your feet just like you would when jumping jacks.
• Don't jump your hips.
• set more if possible otherwise repeat 10 times