Top 5 Bicep Workouts You Can Try At Home to Build Strong Arms – LearningJoan

Your biceps are one of the best show muscles in your body, and muscular arms make you look good and fit. So why not work on them and make them better? Top 5 Bicep Workouts You Can Try At Home to Build Strong Arms

If we look at the anatomy of Bicep Workouts, it is a muscle known as ‘bicep brachi’ and consists of two parts; a Long head and a short head. The first movements of the biceps need to be able to flex and supinate the arm.

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You do not need to go to the gym because a pair of dumbbells at home is enough to work on, yoparticularlyrticular, biceps. You need to understand that once in a blue moon, doing biceps workouts at home will not cause you. Regularity and continuity are two important factors if you want to reach a certain level of fitness. So do the hustle and do these bicep workouts with dumbbells at home.

#1 Standing Dumbbell Curls

The permanent dumbbell biceps curl is a traditional Bicep Workout that develops density and strength. This practice should always be done at a controlled pace.

Instructions:

1. Hold a dumbbell in each hand, straight shoulder-width apart and with a braided core.
2. Allow the dumbbell to hang at arm’s length with the palms facing forward.
3. Without shaking your upper arms, bend your elbows and curl the dumbbells until your biceps are fully contracted, and the dumbbells are at shoulder level. Remember to exhale while performing this.
4. Stop for each other and slowly allow the weight to return to the starting position, with the arms fully inward.

Important Tip:

Keep your elbows steady and tuck in your sides. Be sure to squeeze the biceps at the top of the lift. Be sure to lose weight until your arms are fully extended. Perform two sets of 13 reps with a 30-second break between each set.

#2 Standing Hammer Curls

Hammer curls draw their name when you exercise, with a hammer-handle-like grip on the grip of the grip. This step will hammer your bicep muscles.

Instructions:

1. With a neutral grip (palms facing each other) hold a pair of dumbbells and hold the weight on your sides.
2. Keeping your torso stable, keep the flex at the elbow towards your shoulders to raise the dumbbell
3. Stop just below the dumbbell that touches your shoulder. Hold on top of the position for 1-2 seconds.
4. Return the dumbbell to the controlled position and continue with the rep.

Tip: 

Do 3 sets of 12 reps each with 15-20 set breaks. You can also do hammer curls alternately by curling with one hand at a time.

#3 Kneeling Single Arm Curls

Single-arm curls of the knee will help you zero in on some weak spots. Also, doing curling in the knee position reduces the possibility of using it to reduce the whole body weight.

Instructions:

1. Hold a dumbbell on your justify hand with palms facing the thigh. Place the second dumbbell outward with the palm on your right hand.
2. Now, curl the dumbbell on the right arm without moving your upper arm by bending your elbow and bringing it closer to the shoulders.
3. Stop for 1-2 seconds and then slowly reduce the weight and return to the starting position by straightening your arm completely.

Tip: 

Perform all reps on your right hand and then on the justify hand. After each set does 2 sets of 10 reps for each arm with a break of 10 seconds.

#4 Concentration Curls

Concentration curl is a unique practice because no movement is; however, research has shown that you can achieve an exercise efficiency of about 97% for your biceps if this dumbbell workout is done correctly.

Instructions:

1. With the dumbbell between your legs, spread the legs, kneel and sit on a flat bench at the bottom of the feet.
2. Use either hand to select the dumbbell and hold it with an underhand grip. Place the back of the upper arm on the same side at the top of your inner thigh. Your palm should be away from the thigh.
3. Now keep your arms extended and the dumbbell upwards to create a smooth arc by shrinking your Bicep Workouts and exhaling. Hold for each other at shoulder level.
4. Return to the starting position in a controlled manner without swinging the arm. Use alternate weapons to do this.

Tip: 

Do not allow the dumbbell to touch the ground while doing this instead. Perform 4 sets of 8 reps with a 15-second break in between sets.

#5 Burpee Push-Ups

Some may not agree, but burpee push-ups are an amazing bodyweight exercise that builds muscle. Usually, this exercise is associated with burning fat, but let me tell you that it helps tone your arms when you go down. It works your arms, back, chest, core, glutes and legs.

Also, read 6 Intense bicep Workouts That You Should Do For Maximum Impact.

Instruction

Sit down and place your hands on the floor in front of you, just outside your feet.

Jump both legs back so that you are now in the plank position, then go on a push-up – your chest should touch the floor.

Push the feet to jump back to the plank position and jump back towards the hands.

Jump into the air clearly, raise your arms straight up and return to the starting position.

Important Tip: 

Do this exercise non-stop for 60 seconds. Do not arch your back as it may cause injury or more. Instead, more focus should be on executing push-ups as appropriate.