The biceps are small muscles, which respond good and fast to the workout, that’s why my biceps workout at home will give you results in really short time. First thing you should know and remember is, that your arm will look good only, when you workout your triceps as well. Second, your biceps get partial workout when you workout your back and always remember,that workout alone will not give you the results you are looking for. Diet, supplements and rest you give your muscles are a big part of how good and fast your muscles will respond to the workout. I believe, that whey protein should be part of everybody’s diet no matter your fitness goal! Creatine is another good supplement proven to be best in building muscles, and strength.
The most important function of the bicep is flexing the elbow. That’s why the biceps respond best to curls, a lot of curls.
Here are my top three exercises, that you can do at home. All you need is dumbbells, or just simply bottles of water and persistence.
1. Dumbbell bicep curl.
Stand up straight with a dumbbell (bottle of water) in each hand. Curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps. Then, inhale and slowly begin to lower the dumbbells back to the starting position. Repeat for 8-10 times in 4 sets. It’s very important, that you use only the biceps to raise the weight and not the weight of your body by tilting yourself back.
2. Dumbbell chair curl.
Grab a dumbbell(bottle of water) with the right arm and place the upper arm on top of the chair back(you can put a blanket under your arm for more comfort). The dumbbell should be held at shoulder length. This will be your starting position. As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height.Squeeze the biceps hard for a second at the contracted position,switch arms and repeat the movement for 8-10 times in 4 sets.
3. Seated hammer curl.
Sit on a chair with a dumbbell in each hand being held at arms length. The elbows should be close to the torso. Rotate the palms of the hands so that they are facing your torso. This will be your starting position. While holding the upper arm stationary, curl the weights. Make sure that you contract the biceps as you breathe out, and make sure, that only the forearms move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second, and slowly begin to bring the dumbbells back to the starting position as you breathe in. Repeat for another 8-10 times in 4 sets.
Don’t forget,that your biceps will get partial workout with your back workout. Set these workouts a day a part for protecting your biceps and give them chance to recover after all. Be patient, workout your biceps hard and the results will come soon.