biceps workout at home

BEST SQUATS LEG WORKOUTS

BICEPS Workout at home, I have been doing all my workouts at home since 2020, based on my 10years of experience in the bodybuilding field and searching for the right equipment suitable for home workouts

Setting Your Biceps Workout at home Routine

Complete Biceps Workout at home should hit all the Biceps muscle groups shown below

Biceps Workout at home
  • The Biceps is a two-headed Muscle
    • Short-head Biceps Muscle: Biceps
    • Long-head Biceps Muscle: Biceps
    • Wrist Muscle: Biceps

I Will Break Down Each of my Biceps workouts at home Into 6 Points

  1. Workout Movement
  2. Equipment Needed
  3. Sets and Reps Numbers
  4. Difficulty Levels
    • (Beginner- Intermediate-Advanced)
  5. Targeted Muscle groups
    • (Upper- Middle- Lower)
  6. Summary & Tips

Biceps Workout at home, #1 BARBELL CURL

Biceps Workout at home
  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • Also. you can perform the same exercise with the same movement with the Dumbbells if you have one
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Barbell Bar is amazing as well as you can just buy weight and add it in the future.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Focused on the long Biceps muscle and Forearms.
  5. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • Also. you can perform the same exercise with the same movement with the Dumbbells if you have one.
    • While going up and keep the bar in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

Biceps Workout at home, #2 Dumbbell CURL

Biceps Workout at home
  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Focused on the short Biceps muscle and Forearms.
  5. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • keep your hand wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • While going up and keep the Dumbbells in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

#3 Hammer CURL

  1. Movements
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Hands in neutral wrist position
    • keep your hands wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling
    • up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt.
    • Adjustable Barbell Lifting Dumbbells, I do prefer adjustable Dumbbells so you can just buy additional weight and add to it instead of buying new Dumbbells so it’s very economical and effective.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 10
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 10 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Focused on the short Biceps muscle and Forearms.
  5. Summary & Tips
    • Starting from a standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Hands in neutral wrist position.
    • keep your hands wider than your waist and in the same line with your shoulders or keep your hand in front of your thighs if you are advance enough.
    • Then start Curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • While Curling upkeep the Dumbbells in front of your body.
    • Don’t lock your elbows while in starting position.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.

#4 Wrist CURL

  1. Movements
    • Starting from a seating or standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Wrists on your thighs and your grip is facing upwards.
    • keep your hands and your wrist, in the same line with your shoulders.
    • Then start curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
  2. Equipment needed
    • Yoga Matt to Lay on
    • Dumbbells I do prefer adjustable dumbbells so you can just buy additional weight and add to it instead of buying new dumbbells so it’s very economical and effective.
    • Barbell Bar is amazing as well as you can just buy weight and add it in the future.
    • Sets and Reps
      1. Beginner
        • 3 Sets, 10 Reps each, you can start with the suitable number with you until you reach 15
      2. Intermediate and Advanced, you can always decrease or increase depending on your current energy levels
        • 3:4 Sets, 115 Reps each
  3. Difficulty Levels
    • suitable for all Levels, by adjusting posture and weights
  4. Targeted Muscle groups
    • Focused on Wrist muscle and Forearms.
  5. Summary & Tips
    • Starting from a seating or standing position with a straight back.
    • Keep your elbows slightly bent and closed to your body.
    • Wrists on your thighs and your grip is facing upwards.
    • keep your hands and your wrist, in the same line with your shoulders.
    • Then start curling up without moving your elbows.
    • when your reach the peak point try to squeeze and hold for 2sec.
    • While Curling upkeep the Dumbbells in front of your body.
    • Focus and Move slowly while going back down, don’t just drop the weight while going down.
    • Reverse your grip to face downwards to focus on the outer forearm muscle

Hopefully, this was helpful to you, and may it help you to start your Shoulders workouts at home, if you want to check my other articles.

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