Bicep Exercises You Can Do at Home

Photo credit: Bigstockphoto
Photo credit: Bigstockphoto

People with toned arms are not born with it. You’ll have to put in a lot of work and effort to achieve toned, powerful biceps and triceps. Fortunately, you don’t have to use fancy gym equipment to tone and sculpt the arms. In today’s post, we are listing down effective yet simple arm workout you can do at home:

Pushup-Position Hammer Curl

Put your dumbbells to good use with this exercise. The Pushup-position hammer curl will tone the arms and strengthen the core! It will also stabilize the spine and activate the abdominal muscles! To perform this exercise, get a pair of dumbbells. Go down to a classic pushup position with your palms facing each other.

Now, without moving the upper arms, curl the dumbbell in your right hand towards the right shoulder. Bring the weight down and repeat with the left arm. Alternate between left and right arms for at least 60 seconds.

Squat Concentration Curl

This exercise helps you build powerful arms and torso. It will also tone the glutes and legs. To perform this exercise, get a pair of light dumbbells. Now stand with your feet shoulder-width apart and the toes slightly pointed outward. Push the hips back to a classic squat until the thighs are parallel to the floor.

Hold the weights and curl the arms, alternating between left and right for 60 seconds. Increase the tempo to boost the resistance.

Resistance Band Jumping Jack Hammer Curl

This exercise will tone the whole body, especially the arms and torso! To perform the resistance band jumping-jack hammer curl, get a looped resistance band. Hold the top of the band with your palms facing each other. Now curl the band to the shoulders and jump up with both feet. Reverse the move to go back to the starting position. That’s one rep. Now do 10 reps in 20 seconds.

Diamond Pushup

It’s possible to achieve toned arms without using dumbbells or a resistance band. The diamond pushup will tone the whole upper body, as well as the triceps.

To perform the diamond pushup, go down on all fours. Assume the classic pushup position but instead of placing the arms parallel to the shoulder, keep the hands close to the body. Essentially, you want to put the thumbs and index fingers of each hand near each other to form a diamond shape. Lower yourself down carefully then bring yourself up. During the movement, maintain the diamond shape.


The dip will activate the triceps and the chest to varying degrees, helping you achieve muscular, powerful arms!

There are many ways to perform the dip. You can do it using two benches or chairs. Start by sitting on one chair, putting your hands near the butt. Prop your legs on the opposing chair, legs straight. Now, slowly lift your buttocks out of the chair using both arms. Lower yourself down, while still keeping the feet propped on the other chair. You must lower yourself until the elbows are bent at a 90-degree angle.

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