How to get bigger biceps at home

How To Get Bigger Biceps at Home Without Weights or Equipment

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How to get bigger biceps at home

Let’s cut to the chase and be honest; everyone wants a good set if “guns” aka Biceps. They are amongst the pinnacle of “show off” muscles on the body, and so everyone that trains spend a fair amount of time working their arms.


But how many people get an impressive set of Biceps? If you can’t get to the gym, how do you train your biceps to improve consistently?


Can you train your arms at home and still make continuous gains and own a pair of envious arms?


The short answer is Yes! You can do so many things whilst training at home for your arms – that you will be wondering why you didn’t think of these things before!


The gym is the mecca for improvement and that should always be your mainstay training place. But if there are times where you can’t get to the gym but still need to work out – then read on and look at adopting some of the things in this blog post.

Train your Biceps without Weights

Before we get into the details, let’s first cover the Biceps from an anatomy perspective.


It is essential to understand the purpose of the bicep and what it enables (and allows) you to do in terms of your body and movement.


The bicep is essentially comprised of two muscles (muscle heads) that are often referred to as the long head and the short head. Both muscles allow your arm to flex at the shoulder and elbow joint and thus without these two muscle heads – you would be unable to move your arm at the elbow which would make picking up things next to impossible.


muscles of the arm

How do I train the Biceps?

You can train your biceps in one of two ways.


1. With Weights: This can be with dumbells or kettlebells or some form of resistance that’s safe to use. 


2. With Bodyweight: Pushing or pulling your bodyweight whereby the majority of the stress is directed at your arms.

Which exercises should I use to train biceps at home?

Chin-Ups: These are fantastic bicep and arms builder and should be in everyone’s training routine. The key to ensuring you target the Biceps is to have an inside shoulder-width grip and then chin up and down for sets of 10 reps. Aiming for five sets of 10 reps and then adding some weight to your body (rucksack with books) can work wonders.


Milk Jug Curls: Yep you heard that right! The large milk containers you get from the supermarket can make brilliant curling options at home! Aiming for 5 sets of 20 reps, back to back, can provide ample growth and stress to the bicep heads. 


Heavy bag curls: Another unique exercise! Get a strong rucksack and fill it up with books or weight, grab the top handle of the rucksack, and curl for 5 sets of 15 reps. If you make the reps easy, add weight in the rucksack.


Flex and Hold: End the workout with 30-second peak flex holds. This involves flexing your biceps at the peak and holding it there and flexing as hard as you can for 30 seconds. Doing so flushes the area with blood and aids in recovery. 

Bottom Line : How to get bigger biceps at home

If you want it bad enough, you will always find a way to get your training in! The above suggestions have been a mini workout in many peoples “at home” bicep schedule and have given good gains!


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