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Want bigger biceps but have no desire to go to the gym? There are some exercises you can do with things everyone has at home or you can get some simple and cheap equipment to get even better results.
Getting bigger and stronger biceps at home is easily done with resistance bands, water jugs, or a partner and a towel. Adjustable dumbbells are another cheap but very effective option. Doing different types of biceps curls for high repetitions 5x a week should yield significant results in 6 weeks.
What can you use and how can you use them to grow your biceps at home? Keep reading to find out.
Even if you don’t have any exercise equipment, there are a few ways to get your biceps to grow at home with things everyone has in their house.
You grow a muscle by challenging it’s capabilities and doing slightly more weight and/or repetitions every time you work out.
With the exercises mentioned above, this can be difficult since they are often limited in weight and you have to do a lot of repetitions. There are a few tips to make these exercises more challenging and so more effective:
How much can you expect to gain on your biceps by doing this? It depends on if you’re trained or not. People that don’t work out or don’t do any biceps exercises will see decent results by doing this fr 4-6 weeks.
If you’re already training your biceps, the results might be minimal since you’re already used to more/heavier exercises. However, you can use this to maintain when on holiday for example.
Here are the best pieces of equipment that are good for training your biceps and are affordable.
One of the most versatile pieces of equipment in a home gym are resistance bands. While you can do many things with resistance bands, we’re just focusing on biceps here. And you can train your biceps very well with resistance bands.
Resistance bands are really cheap and you can get a whole set for $25. Get a set that includes anchors and handles so you can immediately use them for all kinds of exercises. They’re not only useful for simple bicep curls but you can do way more with them.
So how can you train your biceps with resistance bands. It’s the same as pretty much all other equipment: Curls. Biceps curls are basically where you bring your hands towards your shoulders. That bending motion uses the biceps and when you add resistance and do it often enough, they’ll grow and become stronger.
The best resistance band biceps exercises are:
Except the concentration curl, just stand up and stand on the resistance band to hold it in place. If it’s too long, you can wrap it around your feet a few times. For the concentration curl use a door anchor and attach it to the bottom of the door.
With resistance bands, don’t focus on doing the exercise as heavy as possible. Move slowly and focus on keeping good form. Of course you should use a band that is challenging but form is more important.
If you’re just looking for bigger biceps, dumbbells are always the first thing everyone thinks of. And for good reason; dumbbells are an awesome tool for any muscle-building and general workouts. There are plenty of bicep exercises you can do with dumbbells so you won’t get bored quickly.
While a full set of dumbbells isn’t cheap, a single pair won’t break the bank. But is a single weight dumbbell enough? Maybe not. That’s why adjustable dumbbells are a great solution. Cheap adjustable dumbbells are available for relatively little money compared to a full set of dumbbells.
Dumbbells give plenty of exercise options for your biceps. It’s the first thing people grab in any gym when they want to grow their biceps so they’re great for at home too.
The basis of using them is the same as resistance bands. Grab the dumbbells and bring them towards your shoulders. You can still do that in different ways though.
Here are some good options:
If you’re wondering how many sets and reps you should do, look at the bottom of this article for more information.
Pull ups don’t only target your biceps but also many back muscles. In fact most pull up variations are more focused on the back than biceps. That doesn’t really make it bad for biceps. There are some variations (underhand close grip) that makes you use your biceps much more than others.
Why I put it in here is because pull ups really help you to integrate your newfound bicep strength into your whole body. You can purely train biceps for a little bit but after a while, you’ll start running into problems if your don’t strengthen the muscles around them. If on muscle is too strong in the chain, you can hurt the ones around it more easily because they can’t handle the stress.
Pull ups do a great job of strengthening most of the muscles around the biceps. Besides that, a thicker back does a lot to make you look bigger, even if you can’t see it in the mirror.
The pull up bar is a piece of equipment that can be used in different ways to train different muscles. Although you’ll always be using the back, by using a close grip, the biceps will be targeted more.
You can use an underhanded, overhanded or neutral grip to target slightly different muscles in the arms. So getting a pull up bar that allows for a lot of different grips is a good choice.
You’re unlikely to be able to do many repetitions with pull ups, even by using a close grip (which is a bit easier). That means using a pull up bar is a good strength builder but likely you won’t do much for size. So using a pull up bar in combination with one of the other things mentioned above will yield great results.
Having the equipment and knowing how to use it is one thing. But where the real growth comes from is by following the right workouts.
That means doing the right:
There can be a lot of variation in those factors that impact your outcomes.
If you don’t have enough resistance to make 8 repetitions challenging, using higher repetitions is a good way to go. You can also move slower to increase the time under tension.