Biceps – Contrary to the common belief a huge set of biceps can be attained in the absence of a gym too. All you need to do is know the right exercises and techniques. And above all, be consistent with your workouts. Everyone can get gigantic gains at home and can develop fine-looking biceps with home workouts. Several exercises can develop fantastic biceps without going to the gym. Here, we will discuss 6 significant exercises that can lead towards the goal of success.
The first one on our list is broomstick curl. Broomstick curls are a great exercise. To perform it all you need is a broomstick that is easily available and gets going. Find a tough broomstick or a rod. Hang up weights on both sides. Lift the broomstick with each palm and curl it, bending your elbows to level with the height of your shoulders and go back to starting position slowly. It will be good to do 8-10 reps for a set in the beginning.
For banded curls, start with your resistance band. Hold the band in such a way that the face of the palm is on the band except for the thumb. The face of the thumb should be in an upward direction. When you curl, keep your elbows restricted. The less you move your elbow the harder it would be to lift. Without the support of the elbow, every rep will directly target the biceps. It will be good to do 8-10 reps for a set in the beginning.
Plank is a fantastic exercise. If you want to build a solid core, you do planks. You want to have gigantic abs, you go to planks. Furthermore, if you aim to train biceps, side plank is here to help you with this too. The plank is another version of the bicep exercise. Begin in the same pattern as the push-up position. Slowly flip your body in one direction. Elevating one arm until it goes straight upwards. Maintain each hand aligned, and almost perpendicular to the ground. Stay in this posture for 20-30 seconds. Slowly return to the traditional plank position, and then repeat the workout for your other side.
Chin-ups are truly one of the effective exercises for the biceps. For this, all you need to do is find a bar or a place to hang. Make sure that the bar or the place is strong enough to hold your whole body weight. To do this correctly for your biceps, grip the pull-up bar strongly and keep your shoulder a little wider. Then pull up yourself while keeping your elbows down and your biceps fully tightened. Your chin should go up to the level of the bar. Keep in that posture for a second and then slowly come down but your arms should remain in a uniform position. Do the same steps 3-4 times for each rep.
Dual-Arm Dumbbell Curl
Dumbbell Curl by dual-arm is a great bodyweight bicep exercise, especially for home workouts. First of all, hold the dumbbell in both hands of the same weight. Then pull your wrist up very gently and then come back in the same rhythm. When performing these steps your elbows should strictly remain in one position. At the initial point, 8-10 reps for a set is sufficient.
For this exercise, you have to work with some techniques to get a better arrangement. First to get a proper bench with anything like a ramp at which your hand posture goes in a leaning direction.
Now, sit on the bench and position your face towards the ramp and hold up the dumbbells while placing your arms on the ramp. Then start straightening your arm then move the dumbbells with your hand towards your upper arm but don’t move your elbows. After that, slowly return to the starting position. At the initial level, 8-10 reps for a set will be enough.
So, from this discussion, it is clear now that you don’t need to hit the gym for gaining good biceps. These six favorable exercises will help you to achieve your aim and make you smart. But to get the best results you have to be consistent and determined.