Doing workouts for stronger biceps is an excellent way of flexing those muscles, especially when everything is under lockdown and there is ample time for you to engage yourself in a variety of activities. However, you should also stay away from public and crowded places to protect yourself and your family from contracting coronavirus. One often forgets that the gym is not the only option if you are trying to stay fit. At home workouts for biceps are just as effective as gym workouts and save you from gym subscriptions and unnecessary exposure to the outside world during a deadly pandemic.
Seven At-Home Workouts for Biceps
For these seven at home workouts for biceps, all you need is a pair of dumbbells and a place you call home. These workouts are for those who want stronger biceps, along with pectorals, triceps, forearms, and shoulders. Scroll down to find these amazing workouts for stronger biceps and a better you! Let’s get right into it:
Isolated Single-Arm Curls
Isolated single-arm curls are a super-effective workout for your biceps that you can easily do at home. For this at-home workout for biceps, you need to begin with your arms extended out on your sides, forming a T shape. Now, keep your palms facing up while you carry the dumbbell with the grip of the underhand. Afterward, curl one of your arms into a ninety-degree angle. After the ninety-degree angle, bring your arm down to your side. Keep your other arm extended until you have completed twelve reps on one side. In the end, do this workout with the other arm and complete twelve reps on it as well.
For crossbody curls, you have to alternate your arms while you do equal reps for each side. Begin with both of your arms hanging down on your sides and carry the dumbbell with the overhand grip. Afterward, curl one arm up to your opposite shoulder and then bring it back to your side. Alternative this movement with your opposite arm and shoulder. Don’t stop until you have completed twelve reps on both sides.
W curls are named so because of the W shape your arms make while you do this at home workout for biceps. Start with your arms hanging at your sides. Hold the weight with the grip of the underhand while the back of your hands is touching your sides and your palms are facing outward. Pull your arms upward at a forty-five-degree angle. When your arms turn into a W, bring them down to your sides, slowly.
Zottman curls is a biceps workout that got its name from George Zottman, a weightlifter of the late nineteenth century. To begin with, this at-home workout for biceps, keep your arms down at your sides and hold the weight in your hands with the grip of the underhand. Bring your arms up to your shoulders and then, move your hands in a way that your palms face down and the dumbbells get the grip of the overhand. Bring your arms down to your sides, slowly. Now that your arms are back at your sides, rotate your hands to form the grip of the underhand.
With this biceps workout, you have to reverse your curls and complete twelve reps. You need to carry the dumbbell at your sides with the grip of the overhand and your palms should be facing down. Try to hold your elbows firm and close to your sides. Bring your arms up to your shoulders. Afterward, slowly bring your arms back to your sides while your palms are facing down.
To begin the hammer curls, you need to carry the dumbbells at your sides while your palms are also towards your sides and the thumbs are curled over your fists. For these at-home workouts for biceps too, you need to keep your elbows gripped towards your sides. While your elbows are firm and staying at their place, bring the dumbbells to your shoulders. Afterward, bring your arms down to your sides while your palms are still facing inward.
Last but not least, bicep curls are one of the basic biceps workouts that work wonders for your biceps without you having to go to the gym. For these at-home workouts for biceps, you have to begin with standing straight with your knees bent a little and your feet right under your shoulders. Carry the dumbbells in both your hands with the grip of the underhand while your palms are facing forward. Hold your arms to your sides and bring the dumbbells to your shoulders. Once your arms reach your shoulders, squeeze your biceps. Afterward, bring your arms back to your sides with a controlled movement.
Thank you for reading our article on at-home workouts for biceps. If you’re interested in signing up for an in-home or virtual personal training workout visit us at www.onthegofitnesspro.com