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Biceps workout at home without weights

Though the chinup mostly targets your upper back and shoulders, it also relies on your biceps for a hardcore workout. You will need a chinup bar or another horizontal bar that can hold your body weight.

  1. Stand behind a horizontal bar and grab it with an underhand grip (palms facing you) with your hands about shoulder-width apart. Allow yourself to hang from the bar with your feet crossed.
  2. Squeeze your shoulder blades and bend your elbows as you lift yourself up until your chin is just above the bar.
  3. Pause for a moment, and then lower yourself. This is 1 rep. Continue for as many reps as you can.

This advanced move may be difficult at first, so be patient. You can modify it by anchoring a large resistance band around the bar, stepping into it, and performing assisted chinups. Even if you can perform only 1 chinup, make it a goal to progress from there.

Unlike most arm exercises that work multiple muscle groups, biceps curls directly target the biceps.

  1. Stand straight with your feet shoulder-width apart and a dumbbell in each hand.
  2. Turn your arms to face forward and bend your elbows to move the dumbbells up toward your shoulders. Slowly raise both dumbbells up (around 2–3 seconds). Avoid swinging your arms and body, which takes the focus off your biceps.
  3. Slowly lower the dumbbells (around 3 seconds) until you reach the starting position. This is 1 rep.
  4. Complete 2–3 sets of 8–12 reps.

Slowly performing this exercise increases time under tension during the concentric (lifting) and eccentric (lowering) contractions, allowing for greater muscle building

Performing alternate biceps curls allows you to focus on each individual arm to maximize the mind-body connection.

  1. Stand straight with your feet shoulder-width apart and a dumbbell in your right hand.
  2. Keeping your left arm at your side or your hand on your hip, slowly curl the dumbbell toward your right shoulder. Then, slowly lower the dumbbell back to the starting position. This is 1 rep.
  3. Complete 8–12 reps, then switch sides. Perform 2–3 sets

 

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