6 Amazing DIY Bicep Exercises To Do At Home

We all want our bodies to be healthy and toned. But not all of us can have access to a gym or can afford to have gym-related equipment at home. No worries! As some exercises can help to achieve all you want and that too with basic things. 

Below are the 6 best bicep exercises to do at home. Let us get going and learn each of them.

At home bicep exercise

Below are some of the exercises:  

  • Downward dog push-ups
Bicep Exercises To Do At Home

Doing downward dog push-ups will not only benefit the biceps but also the triceps. It stretches the core and the hamstring to tighten the arms. Downward dog is such a yoga move that opens up the backside of the body. Adding pushups to this yoga posture increases the upper body strength and flexes the biceps. It sculpts the upper body muscles and strengthens the core.

Steps to follow:

  1. Your hands and feet should touch the grounds and the distance between them should be shoulder-width apart. Raise your hips so that the whole body forms an inverted V-shape. 
  2. Now lower your hips to get in a push-up position. This will make your body parallel to the floor. Now you perform a push-up and raise your hips back to the inverted V-posture. 
  3. Now repeat the whole process according to your fitness regime. 
  • Chair dips

These are known for triceps dips but can also benefit the biceps. Some experts add a most effective tag to this type of home workout. This exercise also plays an important role in maintaining the shoulder joint. These work on pectoralis major, trapezius, and serratus anterior. 

Steps to follow:

  1. Sit on a chair with your arms next to you and your feet level on the floor. The distance in between should be of the size of the hip. 
  2. Place your hands in such a manner so that your palms are downwards and closer to your hips. Your fingers should hold the front of the seat. 
  3. Push the middle of the body ahead off the seat with your arms broadened. The buttocks should be hovering over the ground with your knees bent. The heels should be touching the floor a few inches above the knees. 
  4. Inhale as you gradually bring down your body, pivoting at the elbows until each structure forms a 90-degree point. 
  5. Exhale as you push your body up to the beginning position with your arms completely expanded.  
  • Towel curl
Bicep Exercises To Do At Home

This home workout involves a towel only. It is an excellent bicep strengthening technique. It stretches as well as flexes the hand to improve balance, supports shoulders, and increases overall bicep efficiency. It is an easy at-home exercise that firms the biceps muscles and tones them too. 

Steps to follow:

  1. As we have read earlier, all we need is a large bath towel. Hold the towel firmly in both hands and fold it several times. 
  2. Stand in a straight posture with your back leaned against a wall. Make sure your feet are one foot ahead of you. Keeping your right knee in a bowed position, twist your left knee, and position your left foot in the focal point of the towel. 
  3. Keeping your upper arm in a still position, twist the edges of the towel towards you, utilizing the foot to oppose the movement. 
  4. Remember to stop briefly at the top of the movement, and then come back to the starting position. 
  5. Repeat the steps according to your body’s requirements. 
  • Arm rotations

This is an anytime-anywhere bicep exercise. This mostly involves warming up the blood and helps in toning the bicep, triceps, and shoulders. It reduces arm fat and tones the muscles.  These gently stretch the biceps and build strength throughout the arm

Steps to follow: 

  1. Start by simply circling your arms forward and turning your thumbs down. 
  2. After one rotation, come back to the starting position. 
  3. Now start rotating your arms in the backward direction and turn your thumbs upwards. 
  4. Come back to the start and repeat from step 1. Work this out for 10 to 15 minutes according to your conveyance. 
  • Lateral plank walk
Bicep Exercises To Do At Home

Practising this exercise will help in strengthening the core. When one’s core is powerful they tend to get less injured while doing daily activities. It encourages balance, coordination, and increased stamina in the body. This engages multiple muscles at once and improves posture and flexibility of the body. This can also be practised to burn fat around the arms and keep your biceps in a better shape.

Steps to follow:

  1. You can begin this exercise by positioning your body in a plank posture. Make sure your whole body forms a straight line with your spine parallel to the floor. 
  2. Now take your right hand and move it to the left as you take your left foot out to the left.
  3. Now simultaneously take your left hand and right foot to your left, doing this will return you to the plank position. 
  4. Notice that your hands will move together with your feet step apart. Now take two more steps in the same direction, keeping your core strong by pulling the abs towards the spine (into the stomach). 
  5. Doing the previous 4 steps will complete one rep. Now repeat all the steps by taking three steps to the right. Repeating all the steps for 15 times more will complete one set. 
  • Elevated pike push-up

This is a push-up variation that gives more attention to the shoulder and biceps while pushing back. It is a major shoulder strengthener. Every rep while doing this exercise feels powerful. 

Steps to follow:

  1. Begin this exercise at a plank position on the ground. Maintain your feet firmly attached to the floor. 
  2. Keeping your core tight enough to engage the glutes and the hamstrings. Make sure your whole body forms a straight line. 
  3. Lift your hips so that your body forms an inverted V-shape keeping your arms and legs straight.
  4. Lower your entire body towards the floor by bending the elbows. 
  5. Stay In this position for a few seconds then slowly push back up to the inverted V -shape. 

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