Biceps training at home is simple, easy and helps you achieve different goals, from toning to increasing lean mass and muscle volume.
These exercises can be done without the use of weights or with weights for faster results. However, it is important to take into account the physical conditions and limitations of the body to avoid any type of injury such as tendon rupture or tendonitis, for example.
The ideal is to have a medical evaluation before starting any physical activity and have guidance from a physical educator who should indicate the weight for each exercise individually.
How to do biceps workout at home
Biceps training at home can be done 1 to 3 times a week, in 2 to 3 sets of 8 to 12 repetitions, depending on the exercise. The ideal is to choose 3 to 4 exercises per workout.
Before starting training, you must warm up to improve muscle performance, activate circulation and prevent injuries. A good warm-up option is to move your arms several times at a fast pace or do jumping jacks, for example.
Some exercise options for doing a biceps workout at home are:
1. Push-up
Although it is widely used in chest training, push-ups work several muscle groups, including the biceps, which allows you to gain mass and strengthen your biceps, especially when you don’t have dumbbells or weights at home.
How to make: lie on your stomach, lift your body by stretching your arms in line with your body, at a distance slightly greater than shoulder width, feet on the floor, abdomen contracted and back aligned. Raise and lower your body just by bending and straightening your arms at a 90º angle with your elbow. Do not lie on the floor between push-ups. Do the push-ups for 30 seconds, rest for 1 minute and repeat for 2 to 3 sets. If the exercise is very difficult, you can perform it with your knees on the floor and, little by little, remove your knees from the floor.
2. Incline push-up
The incline push-up is another variant of the push-up that helps work on the strength and endurance of the biceps, triceps and deltoids. Additionally, it helps strengthen your abdomen and legs.
How to make: Pick up a surface to create your body’s incline like a kettle, stool, chair, bean bag, gym ball or a step exercise platform. Rest your hands on the inclined surface, with your arms aligned with your body, at a distance slightly greater than shoulder width and your feet on the floor. The body must be straight with the back aligned with the torso. Contract your abdomen, flex your elbows until your chest touches the surface and return to the starting position. You can do 2 to 3 sets of 8 to 10 repetitions each, resting for 60 to 90 seconds between sets.
3. Hammer curl
The “hammer curl” exercise is very effective for increasing the volume of the biceps and brachialis muscle, but it must be done using weights or dumbbells.
If you don’t have this type of material, you can place one or more 1kg packages of rice or beans inside two backpacks or market bags, or use plastic bottles with sand inside, for example.
How to make: Standing, hold a weight in each hand with the palm facing inward, with the arms down in line with the body. Flex your elbows, raising your forearms until the weights are at shoulder height. Return your arms to the starting position slowly. You can do 3 to 4 sets of 8 to 12 repetitions each, with 60 to 90 seconds of rest between sets. A variation of this exercise is to raise your arms one at a time in an alternating manner.
When performing this exercise, it is important to have your abdomen contracted and not to move your wrists or shoulders, to avoid causing injury, in addition to inhaling when your arms are in the starting position and exhaling when flexing your elbows. See other care and variations of the hammer curl.
4. Barbell curl
The “barbell curl” exercise is another good option for the biceps, as it works on strength, resistance, as well as stimulating an increase in muscle mass and volume. To achieve these objectives, you must use weights such as dumbbells, a barbell or a plastic bottle with sand inside, for example.
How to make: Standing, with your feet shoulder-width apart, knees slightly bent and your abdomen contracted, place the weight in each hand or hold the bar with your elbows bent in front of your body and your hands facing upwards. Without moving your shoulders and with your fists firm, raise your arms towards your shoulders and slowly return to the starting position. Inhale when your arms are in the starting position and exhale when you flex your elbows. You can do 3 to 4 sets of 8 to 12 repetitions each, with 60 to 90 seconds of rest between sets.
5. Seated barbell curl
The seated barbell curl is another exercise option for the biceps that also works strength, resistance, increasing muscle mass and volume and you should use dumbbells or a plastic bottle with sand inside.
How to make: Sit on a bench or chair with your legs slightly apart and your spine straight. Lean your torso forward and hold the weight, resting your elbow on your leg. The other hand should be supported on the other leg to facilitate body balance. Contract your arm, bringing the weight to face height. Return the arm to the starting position slowly, controlling the descent of the arm. Repeat the movement with each arm 8 to 12 times in 3 to 4 sets, resting 60 to 90 seconds between sets.
6. Forearm plank
Although the forearm plank is an exercise more focused on strengthening the abdominal and core muscles, it is also considered a complete exercise, meaning it works other areas of the body, including the biceps. There is no need to use weights or dumbbells for this exercise.
How to make: lie on your stomach and then raise your body, resting only your forearms and toes on the floor, always with your abdomen and glutes contracted and your head and body straight, aligned with your spine. You must remain still in this position for as long as possible. You can start with 30 seconds and gradually increase the time. This exercise is not done in sets.
What to do after training
After biceps training, you should do stretches to help relax your muscles, tone your muscles, improve flexibility, increase circulation and prevent injuries.
1. Stretch your arms back
The stretch of stretching your arms back should be done standing up to allow for a good stretch of the biceps, chest muscles and shoulders.
How to make: Standing, take your arms behind your back until your hands meet. Interlock your fingers and raise your arms, holding for 20 to 30 seconds. It is important to feel that your biceps are stretched, as well as respecting your body’s limits.
2. Extend your arms
This stretch allows you to stretch the biceps, chest and spine, and must be done sitting down.
How to make: Sit on the floor with your legs straight or bent and your back slightly leaning back supported by your arms. Do this movement for 30 to 60 seconds.
