Building bigger biceps doesn’t always require heavy weights or expensive gym memberships. You can develop strong, defined arms with these simple yet effective home workouts that focus on bicep strength.
Push-ups
Push-ups are a great full-body exercise that also work the biceps. Start in a plank position with your hands shoulder-width apart. Lower your chest to the floor, keeping your elbows close to your body, and then push back up. Perform 12-15 reps for each set. For added difficulty, you can try close-grip push-ups.
Resistance Band Curls
Resistance bands are excellent for targeting your biceps at home. Stand on the middle of a resistance band and hold each handle with your palms facing up. Slowly curl your hands toward your shoulders, squeezing your biceps at the top. Aim for 12-15 reps per set. Increase resistance by shortening the band.
Bodywight Chin-ups
If you have a sturdy bar at home, chin-ups are perfect for biceps. With an underhand grip (palms facing you), pull yourself up until your chin is above the bar. Focus on slow, controlled movements to fully engage the biceps. Start with 4-6 reps and gradually increase as your strength builds.
Isometric Bicep Hold
Isometric holds are a powerful way to build strength and muscle endurance. Hold a weighted object (like a household item or small dumbbell) at a 90-degree angle, with your elbows bent and palms facing up. Maintain the hold for 30-45 seconds. Repeat this exercise 3 times for each arm.
These home workouts can help you get bigger biceps with consistency and proper form. Incorporate them into your routine and gradually increase your reps and resistance for optimal results.
