Exercising your biceps can improve your arm strength and give your arms a well-defined look. You don't need to pay for an expensive gym membership to build your biceps. You can give your biceps a good workout at home. Some bicep exercises that you can do at home are bicep curls, hammer curls, pull-ups and push-ups.
Bicep Curls
One of the most well-known bicep exercises that you can do at home is the bicep curl. To perform a bicep curl, sit on the edge of a bench or chair. Hold a dumbbell in your left hand and rest your left elbow on your left leg. Lower the weight until your arm is straight. Slowly bend your arm to lift the weight to your shoulder. In order to work the entire bicep, make sure you go through the entire range of motion. Do not move your shoulder to meet the dumbbell halfway. Try to work up to three sets of eight repetitions with each arm.
Hammer Curls
A hammer curl is a good at-home exercise because you can use dumbbells or a couple of bottles of milk. If you decide to use two 1-gallon bottles of milk, then hold a bottle in each hand. Stand with your arms hanging at your sides. Your palms should be facing each other, and your elbows should be locked into your sides. Your elbows should remain in the same place throughout this exercise. Without turning the wrist, lift the bottle in your left hand up to your left shoulder. Slowly lower the bottle and repeat the curl on the right side. Perform three sets and eight repetitions with each arm.
Pull-Ups
To perform this exercise, you will need to find a bar at your home to use for pull-ups. You can also purchase a pull-up bar to put in a doorway. Grab the bar with your hands at about shoulder-width apart. Make sure that your palms are facing you while you perform these pull-ups. Lift your body off the ground so that your chin rises above the bar. Slowly lower your body but do not let your feet touch the ground in between repetitions. Pull-ups are a difficult exercise, and you may not be able to complete many at first. Set a goal of completing 20 pull-ups in one set.
Push-Ups
Push-ups are an effective exercise that you can do on any floor in your house. Push-ups target many muscles in the chest and arms, including the biceps. To perform this exercise, get on the floor into push-up position with your hands a little less than shoulder-width apart. Keep your back straight as you bend your arms and lower your chest to the floor. Push yourself back up and repeat this exercise. Try to do two sets of 10 repetitions.
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