How to Pump Up Your Biceps at Home?

You can build great biceps both at the gym, and at homeYou can build great biceps both at the gym, and at home


Is It Possible to Develop the Arms at

Working the brachialis helps develop the biceps peakWorking the brachialis helps develop the biceps peak

If you are short of time or money to visit the nearest sports club, do not worry, you can work out at home!

There are a lot of exercises which can help you make your arms bigger and stronger, moreover, they do not require any special gym equipment.

If you have a barbell or some dumbbells at home, then you do not need to visit a gym to build up your arm muscles.

Let’s briefly consider the structure of the biceps: there are two heads on each arm, called the short head and the long head. The brachialis is located under them. These three components are to be trained at home so that the front part of the arm could proudly carry a massive muscular "ball".

Basic Development on a Horizontal Bar

Since childhood many people do not like chin-ups because they are too difficult to perform. But they really help develop the muscles as almost all exercises on a horizontal bar are basic. The bar can become an excellent assistant in the development of the biceps.

For this purpose you should grab the pull-up bar with an underhand grip. Your hands must be spaced shoulder-width apart.

You can use a pair of training gloves so as not to get calluses on your hands.

Tips to get the maximum benefit from the exercise:

  1. Within the first set perform the maximum number of chin-up reps.
  2. In two minutes do the second set, but reduce the number of reps by half.
  3. Rest for three minutes and do the third set. The number of chin-up reps is the same as in the first set.
  4. Rest for a minute and perform the fourth and the last set. The number of reps is the same as in the second set.

If your goal is to make your biceps more sculpted and durable, you should perform this workout schedule day after day within the first week of training. Further, you can train as follows: work out for three days, have a day of rest (in case there is no muscle pain).

If you want to increase your muscle mass, you should better limit the number of reps to 8–12. If you can do more, then perform the sets with extra weight.

In a month of such workouts you will see your biceps and back muscles increase. It is not necessary to visit a gym for working these muscles; you can train them on an ordinary pull-up bar as well.

Using a Bar

The biceps is the muscle which is perfectly developed with the help of regular dumbbell or barbell curls. The biceps curls can be full and partial. The range determines the kind and amount of the muscle fibers which work during the exercise. Most bodybuilders hold the opinion that arms should be developed only at full range.


If while performing the reps with a straight bar you feel the pain in your forearms, try to do the exercise with EZ barIf while performing the reps with a straight bar you feel the pain in your forearms, try to do the exercise with EZ bar

First you need to choose the proper weight of equipment. It must be adequate, but not very heavy in order to maintain the proper technique. The exercise itself is very simple – you take the bar with the underhand grip, stand up straight at the wall, and raise the bar to your chest.

At the same time you should keep your elbows stationary. Do not use them to lift the bar higher.

Only biceps must work as you raise the weight. In this case you use the heads of the target muscle group.

The bar in its lowest position should hang on the slightly bent arms. This does not allow the biceps to fully relax and provides the constant tension.

If you are going to perform the exercise at a partial range, your elbows should be supported. Use a stationary exercise machine if possible because it has an adjustable tilt angle, and it is reliable. In a pinch, use an incline bench for isolation of your biceps. When you do the exercise sitting on the incline bench, you cannot help yourself with the back muscles, and thanks to that your biceps is fully worked out.

Working With Dumbbells

Dumbbells are excellent sports equipment. Warm up your muscles before exercising. Avoid any fast movements while training.

Proper breathing is also very important. Exhale as you raise the dumbbell to your shoulder, and inhale as you lower the weight from your shoulder. You can train your biceps two times a week in this way. Every muscle needs rest and recovery, so do not exercise too much. It may lead both to injuries, and ineffective workouts.

If you follow these tips, you will build beautiful muscles without getting injured.

The Most Effective Biceps Exercises

Concentration Curl. To perform this exercise you need a chair or a bench. Sit down on it with your legs spread apart, and place the arm with a dumbbell between your legs. Rest your arm against the knee of your leg. Just flex and extend your arm.

While doing curls, do not forget the basic rule – to fully supinate the hand as you flex your elbow at the right angle. At the same time, try to squeeze your biceps at the top as much as possible. Pause, and then continue to tense the muscle on the count "one-two-three-four". Lower the weight, but do not drop it. Repeat the movement with the other arm. Perform 3–4 sets of 15–20 reps.

Incline Dumbbell Curl With a Stability Ball. Take the dumbbells with an overhand grip (the palms facing down), and lie on your back on a special gym ball. Keep the balance so as not to fall to the side. Start doing dumbbell curls bending your arms at the elbows. Perform 3–4 sets of 15–20 reps.

At such performance your forearms work as wellAt such performance your forearms work as well

One Arm Preacher Curl With a Stability Ball. Holding a dumbbell in your arm, kneel behind an exercise ball. Rest your upper arm on the top of the ball. Place your other arm against the ball to keep the balance. Do not incline your head. Bend your elbow without lifting your upper arm off the ball, and raise the weight. Only biceps should work. Pause a little at the top and extend the arm to the starting position. Perform 3–4 sets of 15–20 reps.

Dumbbell Towel Curl. Loop a long towel around the handle of a dumbbell. Stand straight with your arms in front of you holding the weight by grasping the ends of the towel. Inhale and curl the dumbbell without moving your upper arms. Rotate your palms as you lift the dumbbell. At the top point the neutral grip must be changed into the standard grip. Pause before lowering the weight. It prolongs the peak biceps contraction. Perform 3–4 sets of 15–20 reps.

Dumbbell Hammer Curl. Stand straight with your hands holding the dumbbells with a neutral grip. Slowly curl the dumbbells without changing the grip. Pause at the top, and then lower the weights back down to the starting position. Perform 3–4 sets of 15–20 reps.

Do not include all these exercises into a single workout. You can choose 2 or 3 of them which you like most and which work your target muscles best. You can also alternate them or change their order.

A series of physical exercises and a proper diet can help you build your muscle mass. You should avoid overexertion because an overstressed muscle does not increase in size, but wastes its energy for restoration.

Using a Rubber Expander

It is really possible to pump up the biceps using a rubber expander. The rubber expander is just a rubber cable bound in a circle. To perform the exercise, you should step on it and take the other side in your hands.

Stand straight, fix your elbows and perform the curls, without letting the expander out of your hands. Repeat this exercise to the muscle failure, i.e. go until you cannot do another rep. If you perform this exercise regularly, you will experience the improvement of the biceps shape in a couple of weeks.

Tips for Rapid Progress

Use these tips, be persistent and patient, work out regularly, and you will see the results very soon:

Eat healthy

Your body needs healthy proteins contained in fish, eggs, and meat. Besides, you should consume useful carbohydrates found in whole-grain bread, brown rice, and cereals. Protein is necessary for building the muscles, and carbohydrates provide us with energy necessary for the exercise performance

In the early stages of training the biceps you can work on a horizontal bar only

Use the reverse close grip (palms facing up) for the maximum work of your biceps


The muscles grow during deep sleep. Sleep at least eight hours

Vary the exercises

A workout is not productive if you constantly do the same exercises. Vary your training

Work out properly

You can train your biceps 1 or 2 times a week depending on the rate of its restoration. Do not work more because it does not promote the muscle growth

Increase your range of motion

In spite of the fact that there are some supporters of the partial range in the Internet, there has been no scientific evidence demonstrating the efficiency of such exercise performance

Shesternenko Alexander
Fitness trainer, group instructor, dietitian
  • Counsels and educates on proper nutrition principles, body weight correction, and adjustment of individual diets and diets during pregnancy;
  • Develops meal plans that meet nutrition goals and dietary needs for obese and underweight people;
  • Specializes in modern functional testing techniques in sports, athletic recovery, sports supplementation, pharmacological support, and actual women's problems in sports;
  • On the website, provides analysis of different dietary schemes, reviews modern training techniques and effective exercises.


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