Bigger biceps make you feel strong and confident. In addition, It increases your personality in front of any person (let’s say a girl). But in this pandemic situation most of us doing workouts at home for bigger biceps.
One question is workout at home without any dumbbells or equipment really work to bigger your biceps?. In short, yes, if you follow some genuine and effective exercises.
So don’t pressure your mind because we already discussed both of the exercises in detail. It means here you find biceps workout without equipment and biceps workout with dumbbells.
So if you don’t go to the gym or want to know the best arm exercises then must read this big biceps workout in home guide.
Big Biceps Workout in Home: 8 Best Exercises Routine
Both your arms have two different functional muscle groups, front biceps, and back triceps. Biceps are the upper muscles of your arms, start from your shoulders and end to your elbow, most commonly used in pulling and lifting.
Did you know, repeatedly doing the same exercises are more helpful to bigger your biceps.
So, are you excited to know the 8 best big biceps workouts at home?. Definitely Yes, then must read this below section to get the best result.
Biceps Workout At Home without Equipment or weights:-
No gym equipment or dumbbells? But want to know some big arms workout routine?. Then just follow these exercises to build large big biceps in a few weeks without lifting any weights.
1. Incline Push-Ups:-
Here you can use a bench, box, or any other materials that stand well and support you when doing your push-ups.
Now take your position by placing both your hand on the bench (make a distance by following shoulders width). Then make a straight line of your body and also check your lower back isn’t dropdown.
After taking the position, start push-ups and try to touch your chest with the surface then come upward and start again. In the beginning, Do 10 reps for 3 sets.
This is the most effective way to pump up your biceps. Besides that, you can also build your chest, back, and shoulder muscles by doing this exercise only.
Facing the palms of your hand, grip a bar with both of your hands, making a width of your shoulders. (Facing your palms specifically helps to boost your biceps).
Try to cross your legs and bend your knee (make an “L” shape) to avoid touching the ground. After that, lift your body straight up until your chin crosses the bar. Then slowly back your body down to repeat the process.
In the beginning, do 5 to 10 reps for 2 sets, after you gain strength on your arms increase the reps and sets. (8 to 15 for 3 sets).
(When you have enough strength in your arms, use a weighted belt to get the best result)
3. Perform Push-Ups:-
Besides chin-ups, this exercise also helps to build your supporting muscles like arms, abs, triceps, and biceps.
First place both of your hands on the ground, shoulders width apart or slightly wider. Make a straight line of your head, neck, and spine by keeping your feet up. Look down and touch the surface only with your toe.
Next, push up on your arms to bring your body up by fully stretching your arms. (Make a 45-degree angle). Also, make sure that your body maintains a proper straight line and abs are tightly fit.
After achieving the height, slowly come down until your elbows get the 90-degree angle. (Don’t drop your head or chest on the ground). Then repeat the process, 10-15 reps for 2 sets as a starter.
4. Handstand Walk By Supporting Wall:-
When I try this handstand walk it goes more difficult for me compared to other exercises. In this exercise, you need to stand on your hand and support your legs against the wall. After that, walk forward by moving your hand until your legs touch the floor.
Do this 5-10 times in the beginning.
Biceps Workout At Home with Dumbbells:-
If you are a workout lover or have some dumbbells already in your home but need to know proper exercises. Then just follow these easy and effective dumbbell curls to boost your biceps size.
5. Dumbbell Biceps Curl
In this exercise, you need two dumbbells for each hand. Although you can try this exercise with any other households like bricks, large water-filled bottles, etc.
After arranging a pair of dumbbells, pick them up by facing palms towards your face. Relax and fully stretch your hands while you standing. Then curl both of your arms to your shoulders and slowly back down to start again.
In the beginning, do 5 to 10 reps for 2 sets, and after a few weeks increase the level.
6. Dumbbell Concentration Curls
Easy but effective, sit on a chair or bench and place your feet on the floor side by side (make a “V” shape). Then grab a dumbbell with your right hand and slightly lean forward for full stretching. Also, place your left hand on your left knee to take support.
Now curl your right hand towards your face and slowly drop down to repeat the process. Start with 1 set of 6-10 reps for each hand.
7. Incline Dumbbell Curls
First, sit on a 45-degree angle chair or bench, down your feet on the ground. Then grab a dumbbell in one hand by fully stretching or hanging it.
Now curl your hand to touch the shoulder or fully bend your elbow. After that, slowly lower your hand, bring it to the starting point to repeat the curl. (do the curl by one hand at a time, letter switch your hand ).
Do 1 set of 5-10 reps for each hand, after you gain strength increase the reps and sets.
8. Dumbbell Bench Press
Here, you need to lie on a flat box or bench and down your feet on the floor. Then grab dumbbells by both of your hands.
Also, try facing your palms toward your feet while taking your position. Now start pulling your arms straight up until they are fully stretched.
Then slowly down your hands to repeat the process. As a starter, do 10-15 reps for 3 sets.
Remember, the Biceps are smaller muscles compared to other body parts. So you just need to follow some exercises to avoid overtraining.
Triceps Is the Main Part of Your Biceps
Besides biceps, you need to train your triceps as well. Because it’s important if you want huge, massive, and stronger arms.
Biceps are the upper muscles of your arm but triceps are the combination of three-headed muscles. (long head, medial head, and lateral head)
These muscles help to extend your elbow joints when your forearms or hands do some work (like typing a laptop).
So below we give the 4 best workout plans to strengthen these muscles.
1. Dumbbell Triceps Stretch
Do this exercise while standing or sitting. Grab a dumbbell in one hand and bring it up behind your head with bent elbows.
Now fully stretch that biceps up and slowly drop down in the starting position. While doing this stretching, don’t lean back or front, keep your spine straight, well stand, or sit.
Do this 10-15 times for each hand.
Dips, one of the simple but effective workouts, easily done at home.
Place both of your hands side by side on dips stands or any flat bench or boxes. Now bend your knees and fully stretch your arms up to hold your bodyweight. After that, bend your elbows until your knees touch the floor and again straight up to start.
Do these 10-15 reps for 2 sets in the beginning.
3. Triceps Kickback
First, Grab dumbbells in each of your hands then slightly leans forward by bending your knees. ( Look down, back spine is straight and your palms facing inwards ).
Now curl your arms until the dumbbells reach the level of your shoulders, hold for a second. Then slowly bend your elbows down to start again.
If you want then start with one hand 10-15 for each, 2 sets.
4. Diamond Push-ups
Same as normal push-ups, place your hands on the floor and balance only with toes. Little difference, here you need to place your hands straight down to your face. Now make a diamond shape by touching your thumbs and index fingers together.
Keep your hips or back straight and touch the floor with your chest by bending your elbows. Then slowly come up in your starting position. If it goes harder for you then try these push-ups by placing your knees on the floor.
For the first couple of weeks, do 10-15 reps for 2 sets.
Sources:-https://www.menshealth.com/uk/workouts/a757555/build-bigger-arms-without-weights/ https://www.gqindia.com/look-good/content/5-best-at-home-exercises-to-get-bigger-biceps https://www.wikihow.com/Get-Bigger-Biceps https://www.coachmag.co.uk/exercises/1683/bigger-arms-five-top-tips https://www.healthline.com/health/exercise-fitness/how-to-get-bigger-arms