Best exercise for train Biceps at home

The Biceps (Human Anatomy): Function, Diagram, Conditions, & More



Most of the people thought that without a gym, there is no possibility to build muscle at home, especially the upper body muscle like biceps, triceps, shoulder, back and chest muscles. but according to me, it is possible to make muscle at home if we do exercise with proper form and with regular exercise.

 Many upper-body exercises involve equipment like dumbbells and barbells, arm exercises without weights are a solid way to put your muscles to the test, too. After all, the weight of your body is equipment in its own right—you can use it to load your arm muscles.

  Having muscular arms is a sign of strength and fitness. Everyone wants the big bicep muscle because they thought that it is a symbol of going gym and lifting heavyweight. Bigger and stronger biceps have always been desired by men and toned, defined arms are typically one of the goals of women when working out. Whether you are a beginner or a professional athlete, you should always include biceps in your training regimen.     We can make these muscle at home with our bodyweight exercise, by using resistance workout.

  Resistance bands are great for all of the muscles groups, using bands can provide a deeper, more intense workout to increase the size and strength of your biceps. The biceps are also known as the biceps brachii, which is a two-headed muscle attached to the upper arm. It is an important muscle in the upper body that has to be exercised using resistance training to increase the size and strength. There are many exercises that improve and strengthen your biceps and forearms.
When you perform resistance band bicep exercises, you’ll have a wider range of motion compared to using a weight machine that limits the range of your movement. Resistance bands create resistance from different angles, maximizing the stress placed on your muscles resulting in muscle growth. Bicep exercises with bands allow you to vary your movements and customize your workout with different amounts of resistance. For instance, if you want high repetitions, then a band with a lower resistance would be used. If you wanted a more intense workout with a fewer number of reps, then a band with the highest resistance level would be used. Other options to vary your workouts can be done by using two bands simultaneously instead of one or by clutching the resistance band with your hands closer together.


THE BEST resistance band EXERCISES FOR YOUR BICEPS:-

Here’s how to create a bicep home workout with these exercises:
Do 3 sets of every exercise and 10-15 repetitions.

1.Resistance band bicep curls

How to Use Resistance Bands: 20 Exercises to Try


  Bicep Curl with Resistance Band is a unique way to strengthen your biceps without picking up dumbbells or barbells. This exercise uses the resistance of the band to make your biceps engage and contract to allow you to tone and strengthen your arms without even holding a weight. This can be a great tool for those who have injuries in their wrist or other issues that prevent them from holding weights. It can also be a great way to sprinkle variety into your workouts. The resistance bands challenge your muscles to work against the pull of the band rather than the weight against gravity. It’s not better. It’s not worse. It’s just different and that’s the key. Another benefit of the band is the portability. You can take your workout wherever you go!
Here are the steps to performing Resistance Band Bicep Curl:
1) Stand with both feet on resistance band holding handles long next to your sides with palms facing forward
2) Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides.
3) Slowly release arms back down to starting position.
Targets: biceps

2.Hammer curl with resistance band

Standing Hammer Curls With Flat Resistance Bands
1. Grab a resistance band and stand with your feet shoulder-width apart. Loop the band under your feet, and hold it in each hand, with your palms facing each other.
2. Without moving your upper arms, bend your elbows and curl the band toward your shoulders. Your palms should face each other the entire time.
3. Pause, and then lower back to the starting position.

3.Resistance band Concentration curl


Bicep Concentration Curl (Band) - Bent Over - YouTube


1. Step on the resistance band, rest your elbow on your thigh and hold one handle in your hand.

2. Lean forward so your back is slightly bent. Keep your upper arm still and curl the band as far as it goes.

3. Lower it back down and repeat.

4.Reverse curl



Reverse Biceps Curls With Exercise Resistance Bands

1. Stand on the band hips-width apart. Now take a handle in each hand and stand up straight. Keep your back straight, head straight, chest up and stomach tight. Start with your arms straight down, tight to your sides and palms facing behind you.

 2. Pull the handles up and bend your arms until your hands are at chest height.

3. Keep your elbows stationary at your sides, do not let them move forward and back during the movement.


5. Resistance band wide bicep curl





10 Resistance Band Arm Exercises


1. Standing with the resistance band by sidestepping in the middle of the band

2 To add extra resistance put both feet inside of the band to increase the tension, and secured the band in hand and rotate arms at 45 degrees.

 3. Keeping your elbows close to your torso begin to lift the weight in an upward motion with the palms facing upwards.

 4. Bringing the weight close into the shoulder then slowly down to the starting position.

6.Alternate arm bicep curl with band



Preacher Curl vs Bicep Curl: How to Get the Arms of a Greek God

1. Wrap the resistance band once around your foot on the same side as the arm you intend to use
3. The arm you intend to work should be almost completely straight with a slight bend and your palm facing forward.
4. Position your body so that your head is straight, your back is flat and the chest up. Your other arm should be across your body to help stabilize your active elbow.
5. Pull the band and bend your arm until your hand is at chest level. Be sure not to twist, but lift straight up.
6. Make sure to get the full benefit of the motion and go slowly back to the starting position.


Perform these biceps exercises with resistance bands three times with 15-20 repetitions(you can increase or decrease the number of repetitions) and you will see a noticeable increase in the size, strength and performance of your biceps. Resistance band exercises for biceps normally force you to engage your core to maintain stability, so make sure to concentrate on keeping your ab muscles clenched and divert the burn to targeted areas. These exercises will help to train your biceps muscles at home or anywhere, you don't need any equipment like dumbbells or other instruments.

To watch video on these exercises, click on the link:-

https://youtu.be/piIvsPGYQ_I




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