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Biceps workout at home: What are the best exercises without equipment?

Biceps workout at home: What are the best exercises without equipment?

Biceps are a popular muscle to work out, but you don’t need to join a gym or own fancy equipment to build them up. In fact, there are multiple ways to exercise this key area without leaving the comfort of your own home.

Often known as ‘glamour muscles’, the biceps can be a satisfying muscle to work on as they show noticeable results and quickly. There’s no need to spend money to impress, though, as you can bulk up and increase your resistance without spending a penny.

Where are my biceps?

Your biceps are on the upper-side of your upper-arm and they work in tandem with your triceps, which are on the underside of your upper-arm. Therefore, it’s important that you also work on your triceps.

How can I work on my biceps without equipment?

When you think about bicep exercises, one of the first things that comes to mind is probably doing bicep curls with dumbbells, but there are other ways to exercise them that don’t involve going anywhere or buying anything.

In basic terms, there are two ways to exercise your biceps at home without specialist equipment:

Lifting things – any heavy objects around the house can be used as a weight in some of the exercises below. Anything from milk cartons to rucksacks could be used.

Using body weight – you might not have known it, but there are calisthenic exercises for your biceps, too, so you could do these even if you are at home with nothing at hand you could use, and you may even prefer these exercises.

How much should I lift?

The key to thinking about how much weight to lift isn’t about how much you can physically move, but what weight you can manage a good number or repetitions with. Reps are important to building both stamina and strength, so you should be thinking about them more than worrying about the number on your dumbbell or how much your improvised weight weighs.

A standard range of reps is eight to 12, high enough to decrease injury risk and low enough to avoid making it merely an endurance test. If you can do three sets of in this rep range and feel like you are working, that it’s not too easy but not pushing you to your absolute max either, then you are probably at the right weight level.

Exercises for biceps with household items

Bicep curl

A classic bicep exercise is the humble curl, a staple of all basic workouts and effective, too, but you don’t need fancy dumbbells. Use a milk jug (fill it with water if empty) or something similar which you can hold comfortably in one hand.

Stand with your arms straight by your sides: only your forearm should move during the exercise. Curl the weight up towards you, pause, and lower slowly, making sure to go all the way up and down every time.

Towel bicep curl

This is a variation on the same theme, but this time you’re working both arms at the same time. Loop a towel through a backpack or similar, holding an end in each hand and curl towards you, as above, but with both arms at the same time.

Concentration bicep curls

Again, this is very similar to the first exercise, but in a seated position, and, again, using a milk jug or similar. Sit on a chair, bench or sofa, and place your elbow against the inside of your thigh and start with your arm fully extended towards the floor before curling up to your chest.

Bicep curls with your legs

Don’t have anything you can use as a weight? Nothing? Think again, as you can put your hand under your thigh and curl the weight of your own leg from a seated position.



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