4 Simple and Effective Bicep Exercises – Home Workout | Bodyweight Only

Today I will show you a home workout performed only with your body weight, consisting of 4 simple and effective exercises that will help you shape a beautiful biceps.

Probably one of the most well-known muscles in the human body, the biceps is located on the front of the arm and is a long, strong muscle. As the main function, it helps in elbow flexion.

Usually, to train this group of muscles, you need either a few dumbbells or special equipment, which you find in gyms, or you can involve body weight, as in the case of plank exercises.

Beautiful biceps immediately distinguish their owner from other men. But it just so happens that there is no time or opportunity to visit the gym or train with a coach.

In this case, following my recommendations, you can build a beautiful biceps outlined right at home.

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Before we find out the 4 simplest and most effective exercises that can help us shape a beautiful biceps, let’s see some details about the anatomy of the biceps.

Biceps Anatomy:

Photo Source: GymPerson.com

The biceps is the muscle in the front of the arm, whose main function is to flex the elbow – in other words, it brings the forearm closer to the arm.

The biceps consists of 2 heads:

• The short head – is on the inside, close to the chest.

• The long head – is positioned on the outside of the arm and is mainly responsible for the upward rotation of the palm (supination).

Both ends start from different points on the shoulder blade and reach one of the forearm bones. For this reason, in addition to flexion and supination, the biceps also contribute to lifting the entire arm forward.

Also, for this reason, the angle of the arms to the body will make a difference in the length of the biceps and therefore we can use this to stimulate the biceps differently.

Brachialis – is a muscle positioned under the biceps, in the lower part of the arm, which contributes to the flexion of the elbow and can bring significant increases in the volume of the arms if trained correctly.

This muscle cannot be completely isolated from the biceps, but it works more significantly in inflections where the palms are parallel.

By understanding these fundamental notions about the anatomy of the biceps we can more easily understand which exercises can develop them more effectively.

Even in the periods when, due to lack of time, we cannot get to the gym, we can continue our biceps training at home through these 4 simple and effective exercises that we have prepared for you in this article, you do not need weights, but only a towel or a sheet and the weight of one’s own body.

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Today I will show you a home workout performed only with your body weight, consisting of 4 simple and effective exercises that will help you shape a beautiful biceps.

The 4 exercises for today’s effective biceps training are:

1) Leg Towel Curls

2) Standing Towel Curl

3) Chair Leg Curl

4) Alternative Biceps Curl

3 Sets x 10 reps, 20 seconds rest between exercises

1.  Leg Towel Curls -10 reps/ each leg

Photo Source: Luke Health Fitness

How to do it:

•      Get down on the floor, and put the towel underneath your feet (make sure it’s equal on both sides, at the same length).

•      Suck in your stomach because you need to stabilize your body, make sure you keep your chest upright, fully extend your elbow, and just curl up your leg without moving your elbow too much (because when you are moving your elbow too much, you will lose the isolation), so by doing this you’re working your biceps. 

•      The tighter your hamstrings, the more resistance, the more you will train your biceps.

•      You want to supinate your arms, when you supinate it, you train your biceps.

•      That is 1 rep.

•      After you have finished with the designated number of reps, just change sides.

2.  Standing Towel Curl – 10 reps. Each leg

GIF Source: Visualbest

It’s much the same thing as the leg curl, however, this is a little bit harder because this would challenge your stability.

How to do it:

•      Stand straight, place your feet on a towel, here you’re using only a single stance. This is a challenge for your core stability.

•      Maintain a straight form, fully extend and curl, without rounding your back too much.

•      Back, straight, curl, and once you feel you’re hitting a limit of the range of motion, it’s good.

•      That is 1 rep.

•      After you have finished with the designated number of reps, just change sides.

3.  Chair Leg Curl – 10 reps/ each leg

Photo Source: HealthifyMe

This exercise happens in an awkward position.

How to do it:

•      Starting position: Imagine you’re sitting cross-legged, lean with one hand on a chair for stability, keep your leg straight (the one on the floor), grab the ankle of the other foot with your arm, and curl.

•      This is it, is this simple.

•      After you have finished with the designated number of reps, just change sides.

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4.  Alternative Biceps Curl – 10 reps/ each side

A simple exercise, but at the same time, effective.

How to do it:

•      Stand tall, and just place the opposite arm against your other palm and curl.

•      When you curl you want to put force from the opposite arm, the harder you push, the more resistance for your biceps.

•      After you have finished with the designated number of reps, just change sides.

Last Thoughts:

Once you know the best biceps exercises and how to do them as effectively as possible, you need to decide how to use them: when and how often you train your arms, how many exercises, how many sets, how many repetitions, what breaks, etc.

All these details are extremely important!

Here lies the true key to success. In finding a training plan that best suits your level and your desires.

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