Top Best Biceps workout for inflating muscles at home – AIM

Biceps muscles

Day 6 (Saturday) Biceps Exercise

Workout: – Biceps Exercise

Biceps are the no. 1 show off muscle, everyone wants big biceps. But how can you get big biceps? Can you do biceps exercise at your home and with less equipment’s?

The answer is yes! And I know this sounds too good, but it’s a fact. You don’t need to go to the gym, and you don’t even have to have a proper home gym setup.

You can build great biceps with few equipment’s or using your bodyweight. I am not saying you shouldn’t join a gym or ever buy expensive equipment, not at all, I am just saying that you don’t have to if you don’t want to.

We guide you easy Top Best Biceps workout for inflating muscles at home.

TIP: – These workout for intermediate if you are advanced you can increase 1-1 set of each workout and if you are beginner you can decrease reps according to your potential.

Day 5 Shoulder workout

1. Barbell curl

Barbell curl
Barbell curl
4 SETS 12, 10, 10, 7 REPS (take at least 1 min. rest)
  1. Take a barbell and put desired weight and stand on the middle of the barbell.
  2. Hold barbell at a shoulder height width grip and your palm facing forward.
  3. Now stand up back and head should be straight and barbell not touching your body. This will be your starting position.
  4. Slowly up the barbell until the barbell at the shoulder height with squeezing your biceps do as you breathe out.
  5. Slowly down the barbell back to the starting position as you breathe in.
  6. Repeat and complete reps or sets.

Tips: – you can perform this exercise on lower pulley.

Equipment:- Barbell

2. Hammer curl

Hammer curl
Hammer curl
2 SETS 10, 12 REPS (take at least 1 min. rest)
  1. Take set of dumbbells and put desired weight.
  2. Now stand up, your back and head should be straight and hold dumbbells on both hands and let them hang by your sides. This will be your starting position.
  3. Breathe in and slowly up both dumbbells as far as possible by squeeze your biceps. Keep moving only forearms not your elbow.
  4. Slowly down dumbbells to the starting position as you breathe out.
  5. Repeat and complete reps or sets.

Tips: – You can perform this exercise on flat or other bench. Or you can do this exercise by up and down dumbbells one by one.

Equipment:- Dumbbells

3. Concentration curl

Concentration curl
Concentration curl
2 SETS 10, 12 REPS (take at least 1 min. rest)
  1. Take a flat bench and a dumbbell and put desired weight.
  2. Sit down on the bench and hold dumbbell on your right hand. Place the back of your right upper arm on the top of your inner right thigh. And place your other hand to your knee.
  3. Now breathe in and slowly up the dumbbell as far as possible by squeeze your biceps. Keep moving only forearms not your elbow.
  4. Slowly down dumbbells to the starting position as you breathe out.
  5. Repeat and complete reps or sets.
Equipment:- Dumbbells

4. Dumbbell curl

Dumbbell curl
Dumbbell curl
2 SETS 10, 12 REPS (take at least 1 min. rest)
  1. Take set of dumbbells and put desired weight.
  2. Stand up and hold dumbbells on both hands and your palm facing your body. This is your starting position.
  3. Now breathe out and twist your wrist while you slowly up dumbbells by squeezing biceps and up until it not reach your shoulder level.
  4. Slowly down dumbbells to your starting position.
  5. Repeat and complete reps or sets.

Tips: – 1. You can perform this exercise sitting down on the bench with or without back support. Or you can do one by one lifting dumbbells.
2. Keep moving only forearms not your elbow.

Equipment:- Dumbbells

5. Wrist curl

Wrist curl
Wrist curl
2 SETS 10, 12 REPS (take at least 1 min. rest)
  1. Take flat bench and a barbell and put desired weight.
  2. Now sit down with both of your knees so that your body is facing the flat bench.
  3. Grab barbell and place your forearms on flat bench and your wrists should be hanging over the edge of the bench. This will be your starting position.
  4. Breathe out and up your wrist or curling your wrist upward.
  5. Now down your wrist or curling your wrist downward as you breathe in.
  6. Repeat and complete reps or sets.

Tips: – You can perform this workout with dumbbells or you place your hand on your leg sitting on bench.

Equipment: - Barbell

Caution: –

1.Use a spotter if you are beginner.
2. Don’t bounce the weight.
3. Use or select desired weight according to your potential.

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