RepSenseiBiceps exercises at home
Curl a loaded backpack, a resistance band under your feet, or water bottles. Chin-ups with palms facing you on a door-frame bar also hit the biceps hard.
A simple home routine
Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.
| Exercise | Sets | Reps |
|---|---|---|
| Dumbbell Bicep Curl | 3 | 10-15 |
| Alternate Hammer Curl | 3 | 10-15 |
| Alternate Incline Dumbbell Curl | 3 | 10-15 |
| Concentration Curls | 3 | 10-15 |
Biceps exercises for home
- Dumbbell Bicep CurlDumbbell · Beginner · also works forearms
- Alternate Hammer CurlDumbbell · Beginner · also works forearms
- Alternate Incline Dumbbell CurlDumbbell · Beginner · also works forearms
- Concentration CurlsDumbbell · Beginner · also works forearms
- Cross Body Hammer CurlDumbbell · Beginner · also works forearms
- Dumbbell Alternate Bicep CurlDumbbell · Beginner · also works forearms
- Flexor Incline Dumbbell CurlsDumbbell · Beginner
- Hammer CurlsDumbbell · Beginner
- Incline Dumbbell CurlDumbbell · Beginner
- Incline Hammer CurlsDumbbell · Beginner
- Incline Inner Biceps CurlDumbbell · Beginner
- Lying Supine Dumbbell CurlDumbbell · Beginner
- One Arm Dumbbell Preacher CurlDumbbell · Beginner
- Preacher Hammer Dumbbell CurlDumbbell · Beginner · also works forearms
- Seated Dumbbell CurlDumbbell · Beginner
- Seated Dumbbell Inner Biceps CurlDumbbell · Beginner
- Standing Biceps StretchOther · Beginner · also works chest, shoulders
- Standing Concentration CurlDumbbell · Beginner · also works forearms
- Standing One-Arm Dumbbell Curl Over Incline BenchDumbbell · Beginner
- Two-Arm Dumbbell Preacher CurlDumbbell · Beginner
- Brachialis-SMRFoam roll · Intermediate
- Dumbbell Prone Incline CurlDumbbell · Intermediate
- Standing Dumbbell Reverse CurlDumbbell · Intermediate · also works forearms
- Standing Inner-Biceps CurlDumbbell · Intermediate
- Zottman CurlDumbbell · Intermediate · also works forearms
- Zottman Preacher CurlDumbbell · Intermediate · also works forearms
- Seated BicepsNo equipment · Expert · also works chest, shoulders
Training tips
- Keep your elbows roughly still by your sides. If your shoulders and back swing the weight up, it is too heavy.
- Use a full range: lower until your arm is nearly straight, then curl all the way up. Most people get good results in the 8 to 15 rep range.
See all biceps exercises, or try the home workout plan with no equipment.
Work out at home with your phone as your coach
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