Biceps Workout At Home: The Best Mass Building Bicep Exercises – SQUATWOLF

A biceps workout at home is totally possible. However, just your bodyweight is not enough to pump your biceps. Since social isolation has caused gyms to close, home workouts have become the new trend. Anyway, you don’t have to lose your hard earned gains just because we are stuck at home.

Experts are now saying that Coronavirus may never finish and there will always be a risk of infection. We will have to live our lives around this new virus. Meaning, home workouts might just turn in to a permanent addition to our lifestyle. Considering all of the upgrades local gyms would have to make to follow social distancing possible and to follow hygiene SOP’s, you’re already pricey subscription might go up a few dollars.

Now the key to home workouts on a budget is using your bodyweight. But there aren’t many movements that involve bodyweight to work biceps or triceps. So we really had to think out of the box to come up with the perfect bicep exercises you can do at home without having to buy expensive equipment. Also, check out part II of this blog that focuses on an all-round triceps workout at home.

This circuit consist of using bodyweight, a resistance band, makeshift barbell and dumbbells for a complete biceps workout at home. Resistance bands are extremely effective because you can literally do any movement that requires equipment. A resistance band is cheap and can work out your entire body and even specific muscle groups.

This biceps workout consist of total 9 movements. This is a very comprehensive circuit, you don’t have to do all 9 movements, rather choose 5 that you can easily do.

Biceps Workout At Home With Bodyweight

These bicep exercises use just bodyweight to work. But, there aren’t many bodyweight bicep exercises that focus just on the biceps. Bodyweight is an effective tool to building mass, you can even build stubborn muscle groups like calves with just bodyweight training.

These three movements can help build biceps and the other supporting muscles.

Decline Push-ups

Push-ups usually work on your chest, shoulders and core. However, if you get in to a decline position, it can turn into a bodyweight bicep exercise. To do a decline push-up, you’ll need a step or a chair. Put your feet on the inclined platform and hands on the ground. Now, push yourself up as you normally would and then back down for a single rep.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Underhand Chin-up

Another movement that works out different muscle groups but can also be used as a bicep exercise. Grab the bar with an underhand grip, now, flex your shoulder blades and pull yourself up. While doing a chin-up is something everyone is familiar with, the key here is underhand grip to put pressure on your bicep.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Inverted Row

This bodyweight bicep exercise should burn your biceps more than the chin-up. This is a good all round movement as you can increase or decrease the difficulty of this by moving closer or further away from the bar.

To do this bicep exercise, lay down beneath a bar that is a few feet above you. You can grab the bar with an underhand grip to focus on the biceps. Now, pull yourself up towards the bar by keeping pressure on your biceps. Pause for a few seconds and then return to your original position.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Biceps Workout At Home With Resistance Band

Since working out at home could be a new norm, investing in a resistance band is a must. This piece of equipment can help you do hundreds of movements that would require expensive gym equipment to do. You can practically do these workouts anywhere. A resistance band can work out your full body or even specific muscles groups like your biceps.

These bicep exercises will have you feeling like you’re lifting in the gym, they add a serious burn to this circuit.

One Arm Preacher Curl

This bicep exercise will have you building strength and size in no time.

Take the resistance band and loop it around the foot of the arm that will perform this movement. Make sure both sides of the resistance band are connected to only one handle. Now, grab that handle and perform a curl you normally would.

Make sure your back remains flat and your chest out. Bend your elbow but maintain pressure on your bicep, bring up your hand to your chest for a complete rep.

Sets: 3

Reps: 10 (each arm)

Rest: 45 seconds between each set

Reverse Bicep Curls

This resistance band bicep exercise is just like above one. However, this time you’ll be attaching each end of the resistance band to a different handle. Before you were using one arm, now you’ll be using both.

Place the resistance band beneath both your feet while standing shoulder width apart. Now, start with your arms down while your back stays straight and your chest is up. Bring up the handles keeping your arms steady, until your hands reach chest level.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Standing Biceps Curl

Another powerful resistance band bicep exercise. This one is a wee bit different as you don’t step on the resistance band this time. Instead, you have secure the resistance band behind a door using a door anchor that came with your resistance band.

Again you’ll be using both hands, so each side of the resistance band will be attached to each handle. Now, step away from the door, around 4 feet distance. Next, bend your legs slightly while keeping your back straight. Finally, bend your arms and pull the handles back until they almost touch your face.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Biceps Workout At Home With Makeshift Equipment

For this last part of this complete bicep workout at home, you’ll need to make a dumbbell and a barbell. This is very easy to do as you only need a curtain rod, two backpacks, two filled water bottles and a few heavy books.

To make the barbell: attach a bag at each end of the rod. Make sure you fill each back with equal amount of weight, books are the easiest thing to use. But you can fill the backpacks with anything, just make sure they are equal in weight.

To make dumbbells: Get a big soft drink bottle, you know the jumbo sized ones. Fill it with a liquid or a solid that can easily go in. I find filling these bottles with sand or dirt make them heavier than filling them with just water.

Incline Dumbbell Curl

Incline curls put more pressure on your biceps. Plus, it requires more energy to perform as you are working from a harder angle. This is perfect for your make shift dumbbells. Start by lying down with a 45-degree incline.

Start by keeping your arms down your side and then slowly bringing them up as close to your shoulders as you can. Finally, bring back the weight down and keep your arm straight for one complete rep.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Standing Dumbbell Curl

Nothing is more efficient to grow the biceps than curls. This is a very simple movement, all you need are your dumbbells to get started.

Hold a dumbbell in each hand and keep your arms at your sides. Make sure your elbows are close to your body and that your palms are facing upright. Now, exhale and curl the weights up to shoulder level, make sure that the pressure is exerted only by your biceps.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Bicep Bar Curl

This is one of the ultimate bicep exercises in creation. You can do this classical movement at home by using the makeshift barbell you made with bags and a rod.

This is another easy movement to do as many of us have done in the gym. Simply hold the rod in front of you at thigh level with an underhand grip. Make sure that your hands are shoulder width apart. Now, curl the bar up till you reach shoulder level. Finally, bring them back down to the starting point.

Sets: 3

Reps: 10 to 12

Rest: 45 seconds between each set

Key Takeaway From This Biceps Workout At Home

Working out at home will soon be the new norm that all of us will have to follow. Using your body weight to work out is effective, adding a resistance band and some makeshift equipment can be just as vigorous as working out in the gym.

Surprisingly, you can build a killer chest or a gorgeous lower body with curves using nothing but your natural weight. This comprehensive biceps workout at home has a lot of exercises. It’s not necessary doing such a long circuit, instead you should choose 5 movements you can easily do at home. Check out part two of this blog that focuses on building triceps at home.