There are many people who, either because of the coronavirus or due to lack of money, do not want to go to the gym to train. However, this does not mean that they will not be able to have results. We can have good arms training biceps at home. These exercises are good for the biceps and you will get to define your arms. Above all, many women want to end this problem of sagging arms. You can train biceps very well at home with some dumbbells and some material to work with your own body weight.
Therefore, we are going to dedicate this article to tell you how to train biceps at home and what are the aspects to take into account.
Biceps at home
You don't have to go to the gym to have good arms as long as they work according to the principles of training. There are numerous types of exercises to train biceps at home and some will need dumbbells, others barbells and others we can work with our own body weight. Let's see what they are and what is needed to carry out:
Bicep Curl
To carry out this exercise you just have to take a pair of dumbbells and let them hang on the sides of the body with the palms of the hands facing forward. You have to keep your back straight throughout the movement and your chest elevated. Also it is convenient to tighten the abdomen and buttock to better stabilize the body and not end up pulling with the back. If you move the upper part of the arms, we just have to bend the elbows and bring the weights as close to the shoulders as possible.
The eccentric part of the movement must be done in a controlled way, being slower than the rise. In this way, we get the dumbbells back to their starting position and the arms stretched almost completely.
Hammer Dumbbell Curl
This exercise is very similar to the previous one but it has the grip modification. Just grab the dumbbells with a neutral grip which means that the palms are facing the torso. You also have to keep your back straight and chest up and do not move your upper arms. We must bend the elbows and bring the dumbbells towards the shoulders. It can be done alternately, carrying first one arm and then another, or at the same time.
Back Lunge Bicep Curl
For this exercise we stand with the feet apart and aligned and the hips must be aligned with the foot. You have to take a dumbbell in each hand and cross the left leg behind the right. Next, we bend our knees and lower our hips until the right thigh is almost parallel to the ground. At the same time, we must bend the elbows and bring the dumbbells as close as possible to the shoulders as in the previous movements.
We can also do some compound exercises biceps at home such as the bicep curl squat. To do this, we stand with our feet slightly shoulder-width apart and the toes slightly facing outward. Grab a pair of dumbbells, inhale air as we bend our knees and lower our hips until our muscles are parallel to the ground. It is normally a 90 degree angle. We bring the heels to the starting position while we reach the elbows and bring the weights in the position closest to the shoulders. Once the movement is finished, we expel the air and repeat again.
Biceps at home: eccentric curl
For this exercise we take a pair of dumbbells and let them hang on both sides. The palms of the hands should face forward and we must keep the back straight and the chest elevated. As in the rest of the exercises, we must not bend the upper part of the arm and we will bend the elbows to bring the dumbbells as close as possible to the shoulders. This exercise differs from the rest of the eccentric phase. We must go down very slowly to fully extend our arms. The difference lies in the execution speed of the eccentric phase and the total extension of the arms, since again the concentric phase in which we carry the weights as close to the shoulders is not going to be done next.
It is important not to clench the hands to better transfer the energy and that it is our biceps that slows the weight.
Curl zottman
This exercise is performed with the feet aligned with the hips and we hold a weight with the palms of the hands facing forward. This grip is called supination. We should not move the upper part of the arms as in the rest of the exercises and we slowly bend the elbows bringing the weights as close to the shoulders as possible. When we are in this position we must turn the wrists inwards until the palms of the hands must be facing forward. We slowly lower ourselves into this position and turn our wrists back to the starting position. This will make both parts of the biceps work better.
Biceps at home: curl 21
Even if we do not go to the gym, it does not mean that we will be able to exercise until we burst our arms. This exercise is one of the most demanding and leaves our arms totally tired. For it, we must take a pair of dumbbells and bend the elbows until forming an angle of 90 degrees with the upper arm. As always, we must not move the upper arm and we bring the weights as close to the shoulders as possible. Then we must lower them to the starting point.
You have to repeat the movement up to 21 times and then we expand the range of movement to full. That is, we do 21 repetitions with the angle 90 degrees up, another 21 reps with the 90 angle down and 21 full reps. In this way, we will end up with a good volume of training our arms and totally exhausted.
I hope that with this information you can learn more about how to do biceps at home and what are the best exercises.