The two main muscles that make up your biceps -- the muscles in the front of your arms -- are the biceps brachii and brachialis. Strengthening exercises will help give your arms a firm and toned appearance, and you can achieve this in the comfort of your own home. For maximum benefits, vary the types of exercises you do and the weights you use, and alternate workout days with rest days to make sure you don't overwork your muscles.
Biceps Curls
You will need a resistance band for this exercise. Stand on the middle portion of the band with both feet and hold an end in each hand. Start with your arms down by your sides, palms facing forward, and bend your elbows to raise the ends of the bands until your forearms meet your upper arms. About halfway through the curl, twist your forearms so your palms are facing outward. Keep your abdominal muscles engaged and your upper arms firmly by your sides throughout this exercise to avoid using momentum to swing your forearms up.
Dumbbell Curls
Choose a dumbbell weight that requires a little effort to lift but is not so heavy that you won't be able to perform several sets of repetitions. Take a dumbbell in each hand and position your arms by your sides, palms facing inward. Keeping your hand in this position, raise one weight up toward your shoulder, squeezing your biceps muscles as you do so. Hold for a second at the top, then lower back down with control. Repeat on the other side and aim to do at least 10 repetitions on each side.
Biceps Hand Press
Stand or sit with one arm bent at right angles, the elbow tucked into your side and your palm facing up. Place your other hand on top, then press up with your bottom hand and down with your top hand, as hard as you can. You should feel the biceps muscles in your top arm contract. Apply the pressure for about five seconds, relax and repeat 10 times on each arm.
Kneeling Row With Resistance Band
To do this exercise, loop a resistance band securely around a closed door or fixed object and grab the ends with straight arms. You can stand or kneel, but either way, make sure you keep your back straight and your shoulders down. Bend your elbows to pull your hands back toward your body. As you perform this movement, contract your biceps and squeeze your shoulder blades together. Stop when your elbows are slightly behind you, hold for a couple of seconds and aim to do three sets of 10 repetitions.
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