The Best Bicep Workouts That Can Be Done At Home

Try these powerful bicep exercises at home to take advantage of whole upper body workout.

1. TRX Bicep Curls

TRX suspension training not only gives the muscle that rip it needs for definition, but also a great core workout. Attach the TRX to a sturdy point, stand facing its anchor and hold on with an underhand grip. Pulldown with a small lean back, bend at the elbows curling your hand towards temples to get that bicep contraction. Then you return to the starting position in controlled manner, only then of course repeat.

2. Zottman Curl

Zottman Curls trigger both the biceps and forearms in one move because it uses supination with pronation of the wrist. Do your curls with the dumbbells on an underhand grip. After you reach the top, rotate your wrists to them pronated and lower down for a good stretch. It promotes the development of equally proportionate arms.

3. Chin- Ups

Chin-Ups With palms facing the body and close grip, chin-ups only differ from pull ups in that they focus on biceps involvement more than the back. Pull yourself with the bar to bring chin over the bar with your hands slightly wider than shoulder-width apart. Lower yourself slowly & keep tension

4. Side Planks

The ultimate core stability exercise with an added bonus of biceps activation to stabilize that supporting arm! SIDE LYING — With arm under shoulder, elevate hips.

Do the same on your other side (opposite leg opposite arm) so that you can work both sides equally and prevent muscular imbalances from developing.

5. Resistance Band External Rotation

One of the best exercises for bicep development and should stabilization. Keep a resistance band close by and stand side on to the anchor point. Work against the band and rotate your forearm away from the body while holding the 90-degree angle in your elbow.

6. TRX Reverse Bicep Curls

TRX Reverse Bicep Curls also require brachialis muscle activation, yet the forearms are active at that point. Benefits of TRX bicep curls: Hold the TRX handles at a low position and use your overhand grip, while leaning back on them and curling hands towards temples. This variation introduces a balance element, targeting your biceps even more.

7. TRX Single Arm Bicep Curls

This is a biceps exercise that requires you to also work the core for stabilization. Same as before you going to hold for a TRX handle with one hand and curl your head to the side of your temple. Maintain square shoulders to anchor, anti-rotational resistance and transition arms.

8. Hammer Curls

Hammer Curls target the brachialis and forearms, an excellent way to ensure balanced arm growth. Function: Squeezing hard at the top on both the biceps and forearms, curl the weights toward your shoulders.

9. TRX Single Arm Bicep Curls

TRX Single Arm Bicep Curls This exercise zeroes in on the biceps, but your forearms and core will be engaged as well. The TRX suspension trainer allows you to use your body weight which will give you an awesome upper-body workout without all that bulky equipment.

How to do it: Anchor the TRX (make sure it’s secure) and stand facing away from the anchor with feet shoulder-width apart holding onto handles. Lean back with your palm up and then curl the hand toward your temple while keeping that elbow at shoulder height. SLOWLY bring it back down holding the top. Keep the band from twisting and maintain control with hips (and shoulders) squared to anchor. Switch arms after your prescribed amount of reps.

10. Bicep Curls

Bicep curls are the quintessential biceps-isolating and -strengthening movement. Regardless of whether you use dumbbells, a barbell or even resistance bands for this movement you will be flexing the elbow joint while grasping your weight (underhand) in front of you. This is the best exercise for bicep strength & size.