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Bicep Workouts at Home



There are two themes that a lot of trainers rely on to give you great bicep workouts: curls and chin-ups. Of course, there are DOZENS of bicep workouts at home that don’t include chin-ups or curls, but when it comes down to it, you can put together a lot of workouts playing around with variations of these two exercises. Let’s talk about a few small purchases you can make that will greatly enhance your training your biceps at home.

Bands and Dumbbells

If you don’t have any equipment at home or in your apartment, you’ll have to rely on gravity to provide your resistance. This isn’t necessarily a bad thing – install a chin-up bar and you’ll have more than enough to get a solid bicep workout at home or in your apartment. However, investing a little bit can go a long way when it comes to variety. We’re mainly looking for a way to do curls. This can be in the form of dumbbells or resistance bands. Bands are great because for around $20, less if you find a deal, you’ll be able to mix and match resistance for both high-rep and low-rep workouts. That said, if you’re looking to add dumbbells to the mix, look for something that falls into the high-to-very-high rep category. This will give you the ability to use these dumbbells for all types of curls, as well as using them in exercises for other body parts. Finally, if you can’t get a chin-up bar OR any type of resistance, it’s time to get creative. Look for tables, doors, or anything with and edge that may support your weight. These will be your alternatives for doing chin-ups, and yes, they’ll still work fine. Instead of searching for how to create your own bicep workouts at home, check out Daily Spot. We offer brand new workout routines every single day. Start your trial today!


Bicep Workouts for Women

Instant anxiety when you read something that says bicep workouts for women. Already, the gut reaction is probably something like ‘not for me, I’m not trying to be the female version of Schwarzenegger.’ Well, let’s rid you of that myth immediately – there’s no way in heck that doing curls in these workout routines will turn you into a bodybuilder. We also know that’s not your goal. Tell us if we’re getting warmer: your goal is to find a bicep workout routine that will help you tone your arms. If that’s the case, we recommend a mix of low reps and heavy weights and high reps with low weight.


Bicep Workouts For Men

You’ll see it over and over on our site and across the interwebs, but the arms are one of the first muscles to show progress after you start training them. We’re talking just weeks before you start to see results with your biceps. One great way to track your results is to measure your biceps before you start training. That way, after you’ve spent a few weeks doing Daily Spot’s bicep workouts for men, you can see concrete evidence of the progress that you’re making. Keep in mind, if you’re doing this, it’s best to measure before you eat or lift, as that could impact the results. We recommend in the morning before breakfast.