How to Build Big Biceps at Home
Working out your biceps at home can be tricky - especially when you don’t have weights or a lot of space.
Luckily, there a few great exercises that need only your body weight and a few items you can find around your
house. Read on to find out how you can build
bigger biceps without ever having to step inside a gym!
The biceps brachii, or biceps for short, is a muscle located in the upper arm that is primarily responsible for
contracting the elbow and rotating the forearm. The biceps consist of two “bundles” of muscle, and different
exercises target different areas of the bicep.
The biceps are strengthened by performing exercises which contract the muscle. Such exercises that can be done
at home are the bicep curl, hammer curl, concentration curl, preacher curl, pullup, and pushup. For most of these
exercises you will need a homemade weight or a method of resistance (such as a band or medicine ball).
Making a homemade weight to use for bicep exercises is quite easy and cheap. For example, you can fill a milk or
juice jug with water or sand. This is convenient because it already has a handle. In addition to plastic jugs, you
can also use canned goods for weights. If you need something a bit heavier to work your biceps, try filling a 5
pound bucket with sand and water. You can attach buckets like this to a bar or board and perform curls.
The hammer curl, preacher curl, and concentration curl are all variations of the bicep curl. In each case, they
provide a different angle and target different parts of the bicep. For a complete at-home workout, try adding all
of these exercises into your workout. You will find that your bicep will develop in a proportionate and aesthetic
When you are performing bicep curls, preacher curls, concentration curls, and hammer curls, be sure to keep your
back straight and core tight. Raise the weight in a controlled manner and do not swing it. This will not only help
prevent injuries, but will also allow you to get a full range of motion and work the muscle effectively.
Pullups are a great exercise to develop your biceps
without weights at home. Although they primarily use your upper back and lats, your biceps are responsible
for stabilizing you and lifting your body. Pullups only require a stable bar that can bare your bodyweight. If you
don’t want to purchase one, try visiting a play ground and finding something that works there.
The last bicep building exercise that can be done at home is the pushup. This is a great exercise because it
requires no equipment and very little space. As with all exercises, keep your core tight and back straight. You can
vary your hand placement and tempo to target different areas of your bicep and mark the exercise easier or
Hopefully this article has given you a few great exercises to build bigger biceps at home. Not having access to
a gym or weights shouldn’t stop you from getting the biceps you’ve always wanted.