Pumped up biceps is the dream of every man, because these muscles are associated with strength and good physical fitness. To become the owner of large and embossed biceps, you need to be persistent and patient, especially if you decide to pump up the biceps at home. The task is not easy, but quite achievable. How to do it, read here.

Before I give you specific recommendations on how to pump up biceps at home, let’s look a little at the anatomy and functions of the biceps of the shoulder.

Biceps consists of a short and long head. Hence the name of the muscle – biceps or biceps of the shoulder. It performs two functions:

  • bends the arm at the elbow
  • expands the hand out

Home Bicep Workout Where To Start           

Based on the functions of the biceps, we can conclude that the best exercise for its development is lifting dumbbells to biceps with supination (turning the arms). When performing this exercise, not only more biceps muscle fibers are involved, but also the brachialis and the brachioradialis muscle, which also participate in the elbow flexion. Thus, the effectiveness of training increases significantly.

As you already understood, you will need a pair of collapsible dumbbells so that you can increase the weight of the dumbbells, as the muscles quickly adapt to constant load. You need to choose the working weight reasonably so that you can perform a given number of repetitions adhering to the correct technique for performing the exercises. If you take an excessively large working weight, you will be forced to cheat, lifting dumbbells with your back and legs, thereby violating the correct technique. Thus, you will dissipate the load throughout the body, and your task is to ensure that the entire load falls on the biceps. You must perform each repetition as cleanly as possible, feeling how your biceps contract and stretch.

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Best Bicep Exercises – Home workout

You already know that the most effective exercise for biceps is lifting dumbbells to biceps with supination. Let’s look at what else you can do biceps exercises at home.

  • Dumbbell Curls with Supination
    • Reverse Grip Pulls
    • Zottman Bends
    • Concentration Dumbbell Curls
    • Reverse Grip Dumbbell Curls
    • Neutral grip dumbbell curl (hammer)

Bicep Workout Program

Training biceps at home will depend, first of all, on the available sports equipment, that is, the equipment that you have available. As I said above, you will need a pair of collapsible dumbbells. Someone may have a barbell. In extreme cases, you can pump up the biceps on the horizontal bar. I will give you several possible options for training programs for biceps, depending on the equipment available.

Biceps Training Program (Dumbbells)

  • Dumbbells Curls with Supination 4 sets 10 Reps
  • Reverse Grip Dumbbell Curls 3 sets 8-10 Reps
  • Concentration Dumbbell Curls 3 sets 8-10 reps

Biceps Training Program (Pull-Up Bar)

  • Reverse close-grip chin-up 3-4 sets for 8-12 reps
  • Average grip chin-up 3-4 for 8-12

You can use additional weights to increase the load and increase the effectiveness of the workout.

Biceps Training Program (Bar)

  • Lifting the bar for biceps 3 sets for 8-12 reps
  • Reverse grip barbell lift 3 sets 8-10 reps

Biceps Training Program (Bar, Dumbbells)

  • Bar curl for biceps 3 sets for 8-12 reps
  • Seated dumbbell curl with supination 3 to 10-12
  • Concentrated dumbbell curl 3 to 8-10

Of course, these are just examples of a biceps training program at home. I don’t know what sports equipment you have at home. Therefore, if none of the program examples suits you, you can compose it yourself. Choose 2-3 exercises for biceps that you can perform at home, arrange them in order, from the most difficult to simple. Perform each exercise in 3-4 sets of 8-12 reps. Biceps is a small muscle group. Therefore, you can train her every other day. Good luck! 

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