Skip to content Skip to sidebar Skip to footer

Bicep Exercises At Home With Dumbbells Or Without Weights

bicep-exercises-at-home
Bicep exercises at home is not difficult. If you own dumbells yourself, you can do the weight of your biceps.
The barbell curls and dumbell curls will cause your muscles to grow swollen after regular exercise. Without weights there are not so many exercises to train your biceps. Nevertheless, you can train your biceps without weight at home with some simple exercises.

Bicep exercises at home with the dumbell curl

Stand upright with the weights of the dumbells next to your body and your thumbs forward. Tighten your abdominal muscles and pull the weight in your left hand slowly to your left shoulder using only your arm muscles. Your elbow stays in the position next to your body.
During the upward movement, turn the weight so that your thumb is facing outwards.
The dumbell is now horizontal above your left upper arm. Your biceps are tense. Keep the weight for three seconds and then slowly lower the dumbell to your body in the starting position.
Do the same now with the right arm. Repeat the exercises ten times for each arm. After a short two-minute break, you can repeat twice the whole exercise.


Bicep exercises at home with the barbell

Actually, it's the same practice as with the dumbells alone, both arms of course go up simultaneously because you have the rod with weight on both sides of the barbell.
Stand well upright with your knees bent slightly and tighten your abdominal muscles with this hammer curl exercise.
Your hands are only in the position with the thumbs outwards and thus from below the barbell. Inhalation, in addition, you do with the return movement.
Exercise the barbell in three sets with ten repetitions and a two-minute break.

Bicep exercises at home with the hammer curl

The hammer curl to train your biceps is almost the same as the dumbell curl.
You have the weights attached to your body with your thumbs forward and when you go up, that position stays the same as if you're holding a hammer.
Perform the hammer exercise in three series of ten times with a two-minute break. You just catch another part of your upper arm muscles.
For each exercises, you can greatly stress the muscle group two to three times a week and then take some rest for recovery.
This way you train the entire biceps in a healthy way.

Bicep exercises at home without weights

If you do not have dumbells at home or you do not have time to go to the gym, you can train the biceps one by one by pushing back with your other hand.
Remember that you are best exercising your biceps by doing very regular exercises. By taking many things in and out of the house you will of course train your biceps.
Keep in mind your attitude while lifting objects. Using something like home as a weight gives you a much better workout.

Bicep exercises at home with a resistance bands

By using a resistance bands you can also train your biceps. By clamping the resistance bands under the foot you have a great counterweight.
There are special resistance bands in different colors each with their own resistance level. Resistance bands is easy to use and not too expensive investment.
You can train many different muscle groups. Replace the resistance bands every year or if tears come in.

Bicep exercises at home with stretching

A good exercise is to attract you to a stairway or door post.
By pulling your head with your chin on top of the stuck section you get a good workout of your biceps.
Hold your hands with the thumbs outwards approximately on the shoulder width for the best result. It will not work for many people immediately to do a lot of repetitions. If you exercise a lot you can achieve a lot.

With push ups you do not just train your biceps, but also train the triceps, chest and shoulders. If you do not get it right away, you can start yourself with your knees on the ground at the beginning.
Use a weight that allows you to complete the exercise and if your muscles become stronger you can exercise more heavily.
Do the exercise for stronger biceps twice a week and only if you have no muscle ache (more).

Post a Comment for "Bicep Exercises At Home With Dumbbells Or Without Weights"