Biceps workout at home

 

The 5 Best Biceps workout At Home 

A biceps workout at home should be comprised of both isolation and compound movements to effectively build muscle mass, increase strength and improve your overall physique while preventing potential injuries. However, it can be difficult to find time to go to the gym every day when you’re working full-time and taking care of your family, and that’s when having access to equipment at home comes in handy.

Wrist Curls

This exercise strengthens your biceps and forearms. To do them, stand up straight with your back pressed against a wall. Place your hands palm down on a table in front of you, shoulder-width apart. Without moving your elbows, curl one hand as high as you can toward your shoulder and lower it back to starting position. Repeat 10 times for each arm, alternatinalternatingg sides each time. Then turn around and repeat facing away from the wall. Triceps Extensions: Stand up straight with your back pressed against a wall. Grab an elastic band or rubber tubing that’s about 3 feet long, and hold onto both ends of it so that they’re stretched out in front of you. Bend forward at the waist until your upper body is almost parallel to floor.

Standing Barbell Curls

Holding a barbell with both hands, arms extended in front of you, perform bicep curls by curling your arms up to your chest. Ensure to keep your upper arms stationary and slowly lower them down again. Repeat for five sets of 10-12 repetitions each. Seated Dumbbell Curls: Seated on a bench or chair, curl dumbbells toward your

shoulders. Be sure not to use too heavy of weights; it’s important that you feel comfortable throughout all reps! Repeat for three sets of 12 repetitions each. Preacher Curls: Set an adjustable preacher bench at approximately 45 degrees.

Lying EZ Bar Cable Curls

Lie face down on a workout bench and rest your forearms on it. Grasp an EZ bar with an overhand grip, palms facing in, and raise it to shoulder height, arms extended. Keeping your upper arms still and allowing only your wrists to move (not letting them rotate or roll outward), curl the weight toward your shoulders. Pause, then slowly lower to starting position. That’s 1 rep. Perform 3 sets of 10 reps.

Seated Dumbbell Hammer Curls

 

These are one of my favorite exercises for hitting biceps, and I see a lot of guys doing them incorrectly. But if you do them right, they’re a great exercise to help you build bigger biceps. Sit down on an incline bench with your feet flat on the floor. Hold a dumbbell in each hand and let your arms hang straight down. Curl both weights up as far as you can until your elbows lock out. Pause briefly, then lower back to starting position. That’s one rep.

drag cruls

5 Cruls: No, these aren’t some villainous kind of torture device. The crucrul is a barbell training movement that combines two exercises—the curl and shrug—into one. It works your upper back, arms, shoulders and traps in a single move. If you can’t get to a gym or if you just want to vary your workout routine at home without changing equipment, give this shoulder

 

Avoid These Mistakes While Performing Biceps Exercises at Home