You don't have to hit the gym or own an excessive amount of expensive equipment to build up your biceps. Exercises using small, affordable accessories can effectively bulk up and tone your upper arm muscles from the comfort of your home. When working out your biceps at home, don't forget to stretch beforehand and stay well-hydrated during the workout.
Curls
Curls take the biceps through a full range of motion. Bring the curling workout home by using space-saving dumbbells rather than barbells. To curl with dumbbells, stand with a straightened back and feet shoulders-width apart, and grip the dumbbell with your palm facing inward. Curl your arm toward your chest, hold for about one second and lower the weight in a smooth, steady motion. For a more intense workout, try hammer curls by using a dumbbell in each hand and curling them at the same time or in rotation. If you don't have equipment at home, improvise curls with household objects such as gallon jugs full of water or even sacks of potatoes.
Chin-Ups
You can perform chin-ups with a simple pull-up bar at home. Hang from a mounted bar with your hands shoulders-width apart, palms facing inward. Make sure your arms are fully extended before pulling yourself upward -- leading with your chest, not your shoulders -- until your chin clears the bar. To target the biceps even more directly, try a close-grip chin-up by grasping the bar with your hands just a few inches apart.
Resistance Band Exercise
Also known as an exercise band, the resistance band is a convenient tool for toning the biceps at home. For a biceps concentration curl, sit on a bench or chair and wrap the band underneath the seat's legs. Hold one end of the band in each hand; for the arm you plan on curling, place your foot on top of the band coming out from under the seat about 6 inches from the handle and grasp the handle. From a seated position, lift the band directly toward your chest at a 90-degree angle as if doing a curl with dumbbells. Lower the band with a slow, controlled motion and repeat. Keep your abs tight, your chest up and your elbow in as you perform this exercise. You won't create bulging muscles with an exercise band, but you can gain definition by exercising in front of the TV at home.
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