Sports and Exercises

5 Biceps Exercises You Can Do at Home


You don’t need a fully-stocked gym to achieve sculpted arms. Some of the most effective biceps exercises can be done right in your own home with minimal equipment. Here are five that you can try today.

1. Classic Push-ups

Classic push-ups target the biceps, triceps, and pectoral muscles making them a versatile exercise you can add to your home workout routine. Here’s how to do them:

  1. Position your hands shoulder-width apart on the floor.
  2. Extend your legs behind you so that your body forms a straight line from your head to your heels.
  3. Lower your body until your chest touches the floor, keeping your elbows as close to your body as possible.
  4. Push back up to the starting position.

2. Bicep Curls with Resistance Bands

Resistance bands provide almost endless possibilities for strength training exercises. One such exercise that targets the biceps specifically is the bicep curl. Here’s how to do it:

  1. Stand on the resistance band with your feet shoulder-width apart.
  2. Hold the ends of the band with each hand, your arms fully extended and palms facing forward.
  3. Curl your hands towards your shoulders, keeping your elbows close to your torso.
  4. Slowly lower your hands back to the starting position.

3. Hammer Curls

Swap your barbell or dumbbell for a hammer and you’ve got yourself a makeshift weight for doing hammer curls. This simple modification can increase the effectiveness of the exercise on your biceps. Here’s how to do it:

  1. Stand holding a hammer (or other weight) in each hand with your arms extended by your sides and palms facing inwards.
  2. Keep your elbows close to your body as you curl the hammer up to your shoulder.
  3. Lower the hammer slowly back to the starting position while keeping your upper arms still.

4. Tricep Dips

Tricep dips are another home workout staple that can help build your biceps. All you need is a sturdy chair or step.

  1. Position your hands shoulder-width apart on a chair or step.
  2. Extend your legs in front of you and lower your body by bending your arms at the elbows.
  3. Push your body back up to the starting position, keeping your body close to the chair.

5. Chin-ups

With a simple doorway pull-up bar, or even a sturdy tree branch, you can add chin-ups to your home workout routine.

  1. Grab the bar or branch with your palms facing towards you.
  2. Hang with your arms fully extended.
  3. Keep your core engaged as you pull your body up until your chin is above the bar.
  4. Lower yourself slowly back to the hanging position.


Building your biceps doesn’t have to be complicated or require expensive equipment. Try these simple yet effective exercises and you’ll soon see improvements in your arm strength and appearance.

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