April 20, 2021

Peruemb

The World's Local Health

Workout for Biceps from Home

2 min read

Biceps are the vital muscles of the human body which are used on a regular basis by every single one of us. Growing them stronger and bigger may help you at very important moments of your life. The cherry on top is, working out helps improve immunity and gives us extra strength to fight against diseases like coronavirus. Going to gym and paying for those expensive subscriptions is not affordable for every single one during this deadly pandemic. So here are some at home workouts for biceps:

Cross Body Curls

Cross Body Curls

For this one, you have to take dumbbells with weights that are not too light or too heavy for you. With one hand pull the arm up to the other shoulder and vice versa for the opposite arm. You have to do this one in alternating steps and have to complete twelve reps with both arms. And you have to keep the reps equal for both the arms.

W Curls

W Curls

It is as simple as this, put your hand with palms facing your sides and the upper hand facing outwards. Lift the arm at forty-five degrees and rest there for a few seconds and slowly bring them down to the same starting position. Reps for both arms should be the same with grip held tight.

Reserve Curls

Reserve Curls

With this bicep exercise you have to reverse the curls of the arms. Hold the dumbbell palm facing upward. Try to press and keep your elbows still against your sides. Pull your arms upward and while going down, your palm should be facing downwards. Complete one single set with twelve reps for each arm.

Hammer Curls

Hammer Curls

To start with the hammer curls, you need to carry the dumbbells at the sides of your waist while your palms are facing your sides and the thumbs are covering the fists. Just like Reverse curls your elbows should be pressed against your sides. Bring the weight right towards your shoulders. Afterward, bring your arms down to your sides while your palms are still facing inward

Zottman Curls

Zottman Curls

Last but not the least, bring your arms up to your shoulders and then, move your hands in a way that your palms are facing downwards and the dumbbells are held with hands from the upper side of it. Bring your arms back to your sides at a slower pace. Now that your arms are back at your sides, rotate your hands to get the dumbbell from the lower side