Whether you’re an athlete trying to fine-tune your body, or just someone who wants to look their best, you probably want to work on building up your arms. But let’s be honest; gym memberships can get expensive and time consuming, especially if you work full time. Not to mention the fact that some gyms can be intimidating places; it’s not unheard of for people who don’t feel comfortable in the gym to never go at all!
1) Seated Alternating Dumbbell Curls
Seated Alternating Dumbbell Curls are a great way to target your biceps and build your muscles. Start by sitting on the edge of a bench with your legs bent in front of you, and grab one dumbbell. Place the dumbbell on your lap, palms facing inward, and curl it up so that your arm is fully extended. Slowly lower the weight back down to starting position and perform a set of ten repetitions. Switch arms halfway through the set.
Next, sit on a bench and place one dumbbell in your lap. Using an overhand grip, grab onto it with both hands, palms facing your legs. Next, curl it up so that your arm is fully extended above you. Pause for a second and then slowly lower it back down to starting position. Perform another set of ten repetitions before switching arms and doing one more set for each arm. As always be sure to use proper form throughout all exercises as performing them improperly can lead to injury or cause you to lose muscle mass rather than gain muscle tissue.
2) Standing Resistance Band Hammer Curls
Doing a bicep workout routine can help you get stronger, increase your gains, and make your arms look great. The standing resistance band hammer curls are a good example of an exercise that focuses on the biceps and also provides low-level cardio activity.
The standing resistance band hammer curls is a biceps workout that builds strength, improves muscular endurance and makes your arms look great. The exercise targets both heads of your biceps, which are responsible for upper arm flexion and extension. To perform it, you’ll need an elastic training band and two sturdy objects on which to anchor it. A doorway or tree branch would work fine. Stand just in front of one of these objects with your back toward it and use a hand to grasp each end of the band as close to its anchored end as possible.
3) Supinated Grip Bent-Over Row
One of the best bicep workouts you can do at home is the Supinated Grip Bent-Over Row. This exercise will work your biceps and back muscles as well as strengthen your grip. To perform this exercise, grab a light dumbbell (2-5 pounds) in one hand and rest the other on a bench or chair behind you for support. Bend over so your upper body is parallel to the floor, then use your supporting arm to help bring the weight up to shoulder height by bending at the elbow. As you lift, make sure that your elbow stays pointing down so that it doesn’t come too far past your body—this will put undue stress on muscles and can lead to injury.
5) Hammer Curls
Hammer Curls are a great exercise to target the brachialis, brachioradialis, and biceps. It’s also an excellent exercise for building strong arms. Simply stand with your feet shoulder width apart and hold a dumbbell in each hand by your sides. Straighten your arms so that they’re parallel with the floor then bend them again to bring the weights up towards your shoulders.
6) Zottman Curls
Zottman Curls are a great biceps exercise that can be done almost anywhere. To do this exercise, you will need a set of dumbbells and a bench to lie on your stomach on. Start the exercise by lying down with your stomach touching the bench and arms fully extended over your head with your palms facing down. Lift one arm off the bench about 6 inches, bend it so that your palm faces in towards you, and curl it up as far as you can without lifting from the bench. Slowly release back down to starting position. Repeat with opposite arm. Continue alternating for 10-12 repetitions per side.
7) Seated Incline Dumbbell Curls
Seated Incline Dumbbell Curls are a great workout for your biceps. This is an easy exercise to do and will help you build your biceps in no time. To do this, start by sitting on the edge of a bench or chair with your feet flat on the floor. Hold one dumbbell in each hand, and then lean forward so that your torso is almost parallel to the ground but not quite touching it. Next, curl both arms up as far as you can go without letting any part of your upper arm touch the ground. Slowly lower back down to starting position, making sure to keep good form throughout the entire movement.