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Nathan DeMetz Personal Training

The Best At-Home Bicep Workouts

Updated: Jun 4


Building strong and toned biceps doesn’t require a gym membership or a plethora of fancy equipment like dumbbells and barbells and cable machines. Though it is helpful to have some good equipment, with a few simple tools and some creativity, you can achieve impressive results right in the comfort of your home. Not to mention, some people lead very busy lifestyles and need to squeeze in a workout when they can. That being said, we have crafted a list of the best bicep exercises that you can incorporate into your home workout routine.


Here are some of the best bicep exercises that you can easily do right at home.


The Best Bicep Exercises to do at Home


Man holding dumbbells

Let’s break down the list of the best bicep exercises to do at home with little to no equipment.


1. Traditional Standing Bicep Curls


Equipment Needed: Dumbbells, resistance bands, or even household items like water bottles.


How to Do It:

  1. Stand with your feet shoulder-width apart.

  2. Hold a dumbbell or resistance band in each hand with your arms fully extended and palms facing forward.

  3. Keeping your upper arms stationary, curl the weights up towards your shoulders.

  4. Squeeze your biceps at the top of the movement.

  5. Slowly lower the weights back to the starting position.


Tips: Keep your elbows close to your torso and avoid swinging your arms to ensure maximum bicep engagement. These are good for the peaks of the biceps.


2. Hammer Curls


Equipment Needed: Dumbbells or household items like water jugs.


How to Do It:

  1. Stand with your feet shoulder-width apart.

  2. Hold a dumbbell in each hand with your arms fully extended and palms facing your torso.

  3. Keeping your upper arms stationary, curl the weights while keeping your palms facing each other.

  4. Squeeze your biceps at the top of the movement.

  5. Slowly lower the weights back to the starting position.


Tips: Maintain a neutral grip throughout the movement to target different parts of your biceps and forearms, giving your arms a thicker appearance.


3. Concentration Curls


Equipment Needed: Dumbbell or household items.


How to Do It:

  1. Sit on a bench or chair with your legs spread apart.

  2. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh.

  3. Curl the weight towards your shoulder while keeping your upper arm stationary.

  4. Squeeze your bicep at the top of the movement.

  5. Slowly lower the weight back to the starting position.



Tips: Focus on controlled movements and avoid using momentum to lift the weight. This is a classic bicep exercise that was a favorite of 7x Mr. Olympia winner, Arnold Schwarzenegger.


4. Resistance Band Curls


Equipment Needed: Resistance band.


How to Do It:

  1. Stand on the center of the resistance band with your feet shoulder-width apart.

  2. Hold the handles or ends of the band with your palms facing forward.

  3. Keeping your upper arms stationary, curl the band towards your shoulders.

  4. Squeeze your biceps at the top of the movement.

  5. Slowly return to the starting position.


Tips: Adjust the resistance by changing the length of the band or using a band with different tension levels.


5. Chin-Ups


Nathan DeMetz performing l-hang chin-ups

Equipment Needed: Pull-up bar or a sturdy overhead bar.


How to Do It:

  1. Grasp the bar with an underhand grip (palms facing you), hands shoulder-width apart.

  2. Hang fully extended from the bar.

  3. Pull your body up until your chin is above the bar, focusing on using your biceps to lift.

  4. Slowly lower yourself back to the starting position.


Tips: Engage your core to maintain stability and avoid swinging.


6. Towel Curls


Equipment Needed: Towel and a door.


How to Do It:

  1. Loop a towel over the top of a door and close it securely.

  2. Grasp the ends of the towel with both hands.

  3. Lean back slightly and extend your arms fully.

  4. Pull yourself towards the door using your biceps, keeping your body straight.

  5. Slowly return to the starting position.


Tips: Ensure the door is secure and can support your weight to avoid accidents.


Advancements in At-Home Bicep Training

As you become more comfortable with these exercises, consider integrating advanced techniques to further challenge your biceps and stimulate muscle growth (progressive overload). Here are a few methods to intensify your home bicep workouts:


1. Supersets


Performing two exercises back-to-back with little to no rest in between is known as a superset. This method increases the intensity of your workout and maximizes muscle fatigue.


Example Superset:

  • Perform a set of Bicep Curls.

  • Immediately follow with a set of Hammer Curls.

  • Rest for 60-90 seconds and repeat.


2. Drop Sets


Drop sets involve performing an exercise until failure, then immediately reducing the weight and continuing for additional repetitions. This technique helps to push your muscles beyond their usual limits.


Example Drop Set:

  • Perform Bicep Curls with a heavy weight until failure.

  • Reduce the weight by 20-30% and continue curling until failure.

  • Repeat the process one or two more times.


3. Tempo Variations


Manipulating the speed of your repetitions can significantly increase the time your muscles are under tension, promoting growth.


Example Tempo Variation:

  • Perform Bicep Curls with a 3-second eccentric (lowering) phase, a 1-second pause, and a 1-second concentric (lifting) phase.

  • Repeat for 8-12 reps per set.


Safety Tips and Common Mistakes


Too many times do people go through the motions or lift too carelessly, leaving them not seeing results, or even being injured. To ensure you get the most out of your home bicep workouts and avoid injury, keep the following tips in mind:


1. Warm-Up Properly


Always start with a proper warm-up to prepare your muscles and joints for the workout. This can include dynamic stretches and light cardio exercises such as jumping jacks or arm circles.


2. Focus on Form

Proper form is crucial to effectively target the biceps and prevent injuries. Avoid using momentum or swinging your arms, which can reduce the effectiveness of the exercise and strain other parts of your body.


Key Form Tips:


  • Keep your elbows close to your torso.

  • Maintain a controlled pace throughout the movement.

  • Focus on the contraction and extension of the biceps.


3. Gradual Progression


Increase the weight or resistance gradually to avoid overloading your muscles too quickly. This allows your muscles to adapt and grow stronger without risking injury.


4. Include Rest Days


Rest days are essential for muscle recovery and growth. Overworking your biceps without adequate rest can lead to fatigue and hinder your progress. Aim to include at least one or two rest days between bicep-focused workouts.


Sample Home Bicep Workout Routine


Here’s a sample bicep workout routine that you can follow at home. Adjust the weights and resistance levels according to your fitness level.


Warm-Up:

  • 5-10 minutes of light cardio (jumping jacks, jogging in place)

  • Arm circles and dynamic stretches


Workout:


You don’t need to do every bicep exercise during every workout, so here is an example of a quick at-home bicep workout using some of the exercises.


  1. Bicep Curls: 3 sets of 12-15 reps

  2. Hammer Curls: 3 sets of 12-15 reps

  3. Concentration Curls: 3 sets of 10-12 reps per arm


Cool-Down:


  • 5-10 minutes of stretching focusing on the arms and shoulders

  • Gentle arm stretches and deep breathing exercises


Conclusion


Working out your biceps at home is not only convenient but also highly effective with the right exercises and techniques. By incorporating a variety of exercises such as Bicep Curls, Hammer Curls, and Chin-Ups, and using methods like supersets and drop sets, you can build strong and defined biceps. Remember to focus on form, progress gradually, and include rest days to maximize your results and avoid injury. Stay consistent, challenge yourself, and enjoy the journey to stronger biceps.


Check out Nathan Demetz on Instagram, or contact him today!

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