Working out at home is ideal for many people who are either too busy to get to a gym or do not have the budget to attend a gym regularly. Thankfully, working out at home can earn you some great results and can be just as effective as going to a traditional gym outside of your home. Knowing what to do while working out can be a challenge, especially if you are a beginner who is just getting started with fitness and working out.
The biceps are a popular muscle to workout as strong biceps are both functional and appealing for those looking to bulk up and have a strong-looking physique. In this article, we will help guide you in what you need to know about working out your biceps at home by providing our favourite exercises and guiding you in what you should know about proper form.
Need more help with building your at-home workout plan? Take a look at our previous article “How to Make a Home Workout Plan.” In it, we provide our best tips for making the most out of your at-home workouts. You really can get great results outside of the gym, but if you think you need more help, consider reaching out to one of our expert personal trainers at Grants MMA & Boxing Gym.
Where Are Biceps Located?
Your biceps consist of two muscles that come together to work as one. They are located on the front of the arm and can be visualized as the muscle people show off when they “flex” their arms. The biceps are a relatively easy muscle to engage as it is one that we are often familiar with. Consider gently flexing your arm to help you identify your bicep and understand that this is the muscle you are intending to engage as you complete your bicep workouts at home.
Remember that if you are attempting to work out your biceps but don’t feel them being used during an exercise, you are likely doing something wrong. Slow down and focus on your technique to ensure you are always engaging the target muscle while also avoiding injuries.
Our Favourite Bicep Workouts
Most of our favourite bicep targeting workouts will require some form of weight or resistance. It is a good idea to have a basic home gym setup consisting of lighter and heavier weights as well as resistance bands. Sometimes it may be beneficial to have an assessment with a personal trainer to guide you on the right path with both having the right equipment and having proper form.
Barbell Curl – having a barbell as part of your home gym equipment can be a great choice. It is a versatile piece of equipment that can be used on its own or with added weight. In order to target your biceps, hold the bar with an underhand grip, keeping your hands as wide as your hips. Hold the bar at hip height and then simply engage your core and biceps to curl the bar up to shoulder height.
Resistance Band Hammer Curl – resistance bands are a versatile piece of equipment that can be used to target many areas of the body. Use resistance bands to target your biceps by completing resistance band hammer curls. To complete this exercise, stand in the centre of your band with one handle in each hand. Holding the band with your hand parallel with each other curl your hands upwards towards your shoulders. Always maintain consistent pressure on the bands to ensure safety and proper form.
Dumbbell Curl – this simple exercise requires two dumbbells. Hold your dumbbells at your sides turning your palms to face up. Bend your elbows to curl the weights upwards towards your shoulders. Repeat this exercise by slowly lowering the weights back to the starting position. Always engage your core as you complete this exercise.
Hammer Curl – a hammer curl is similar to a dumbbell curl but instead of holding your palms upwards, face them in, towards each other. From there, complete the same movement as you would for a dumbbell curl. Consider trying out different weight amounts to find a challenging weight that still allows you to have proper form.
Incline Dumbbell Curl – unlike the other curls, this movement requires a little more equipment. If you have a weightlifting bench at home, position it at a 45-degree incline. From there, lay with your back flat against the bench. Allow your arms to straighten while holding dumbbells to your sides. Then bring the weights towards your shoulders. Always keep your palms facing upwards with this exercise.
Chin up – chin-ups are a great way to work your biceps, but this exercise might not be appropriate for you depending on your current fitness level. To complete a chin-up, use a chin-up bar and hold lift your body upwards using your upper body. Pull yourself until your chest is at the bar. Slowly lower yourself back down and repeat as you see fit.
Push-Ups – push-ups are an often-overlooked exercise that can work out your biceps, back and chest. Consider adding push-ups to your bicep workout routine to change it up while also targeting other muscle groups.
How to Make a Workout Bench at Home
Having a bench as part of your home gym equipment is a great idea if you have the budget and room to accommodate one. If you are tight on money or space, there may be some options available to you in order to help complete a larger variety of workouts at home.
In a pinch, you can use either a piano bench or a dining room table bench as a bench in your home gym. Though this option will not allow you to recline the bench, it will work for exercises using either a barbell or dumbbells such as presses or fly. Always remember that propping your bench can make it unstable and therefore unsafe. As many people who workout at home do so alone it is crucial that you always consider your personal safety as your top priority.
Don’t worry if you don’t have a workout bench at home. There are many exercises available to you that can be done at home without the equipment you would typically find in a gym. For more ideas on how you can work out from home with minimal equipment see our previous article “How to Workout at Home Without Equipment”
Why is Form Important?
When you are working out your biceps or any other muscle group at home it is critical that you use the correct form. Having proper form means that you will consistently engage your desired muscle group while doing so safely. When you don’t have proper form, you open yourself up to injury while also not getting the full benefit of the workout.
It can be frustrating to not get the results you were hoping for from working out and obtaining injuries can lead to stopping working out altogether. If you are an absolute beginner it would likely be helpful to complete some classes at a gym in order to learn proper form when you are on your own.
Some people may find that working out from home doesn’t suit their needs. If you are worried about obtaining an injury or don’t think that you are performing exercises correctly you may wish to consider working out a traditional gym rather than at home. For help with deciding what type of workout is best suited to your needs consider reading our previous article “Should I Join a Gym or Workout at Home?”
Will I Really Get Results?
Working out at home can be a great option for you if you are tight on time and still desire to get a great workout in at home. With proper planning and proper form, you are likely to get great results while working out from home. There is no right or wrong way to develop a home workout plan and doing what works best for you is the best part of choosing to work out at home.
In order to get the best results, consider conducting a wide variety of workout types. From cardio to weightlifting there are many at-home options to keep you interested and motivated to work out on your own at home. Always remember that the most important part of working out from home is doing so safely. When you don’t have a spotter or a trainer watching you it can be easy to make mistakes. Always research new exercises thoroughly before you try them and focus on getting the form right.
When you workout at home it is critical that you keep safety in mind. Never hesitate to reach out and ask for help from a professional if you aren’t sure about what you are doing at home. For more help with keeping yourself safe while working out at home or in the gym see our “Ultimate Guide to Injury Prevention for Boxing, MMA and Other Sports.”