How to pump up biceps at home

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Beautiful biceps immediately distinguish their owner from other men. But, it happens that there’s simply no time or opportunity to attend a gym or train with a trainer. In this case, following our recommendations, you can pump biceps right at home.

Features pumping biceps

Biceps is a relief muscle of the shoulder joint, which serves to bend and extend the arm, consists of a short and long muscle head, is constantly in sight and serves as a clear demonstration of physical strength in men. Even in a relaxed state, it clearly stands out under the skin, and in a tensed state it turns into a relief “ball”.

Biceps are pumped up using its natural function – flexion / extension in the elbow joint to full and incomplete strength, using weighting shells and a gradual increase in weight loads. Exercises with a full amplitude of flexion / extension of the arm will “work” on muscle growth, incomplete flexion will improve the biceps. With a combination of these exercises and the use of dumbbells, barbells and horizontal bars, you can achieve impressive results within 1-2 months.

Bicep pumping at home

Always remember that muscle is not a piece of insensitive rubber, but part of your living body. With significant potential, arm muscles require careful handling and proper warm-up before starting workouts. Try to also exclude strong jerks when doing exercises, so as not to tear the ligaments and injure yourself.

Train your biceps no more than 1-2 times a week, do the exercises correctly, increase the weight load gradually (until there is a slight pain in the muscle) and control your breathing. Perform weight lifting with flexion of the arm on the exhale, extension – on the inhale. If you do everything right, avoid injuries and be able to exercise regularly.

Bicep pumping at home

If you prefer to pump up your biceps at home, you will have enough pairs of dumbbells, a small bar and horizontal bar. Most exercises with dumbbells and barbell have options for standing and sitting; some exercises require the use of an elbow stop and a board adjustable in height and angle.

Pumping Biceps with Dumbbells

Dumbbells are one of the most popular exercise equipment for pumping arm muscles. Their main advantage is that they allow you to swing biceps separately from other muscles and do not require additional devices. Flexion and extension of the arm may require emphasis (in a sitting position).

Specialists distinguish five types of exercises for biceps with dumbbells – bending one arm with a back grip, synchronous bending of both hands with a back grip, “hammer” (alternating) bending of arms with a vertical arrangement of the hand, raising arms with a direct grip of dumbbells and lifting dumbbells on a towel with a wide grip.

  • Sitting dumbbell lift

Exercises with dumbbells in a sitting position – one of the most effective options for pumping biceps. Most exercises in this position require the use of an elbow rest (table, sofa, bench) or an elbow rest in the knee. Exercise should be carried out slowly with a variable amplitude and maximum load on the muscles.

Sitting dumbbell lift

  • Dumbbell Hammer Lifting

The dumbbell hammer lift is the alternate lifting of the arms along the body with the vertical position of the hand (thumb on top) or the horizontal position of the hand (thumbs look at each other).

The exercise is performed in a standing position and does not require additional devices. The main task is to give maximum load only to the biceps, relaxing other muscles of the body. The back and legs should be flat..

Dumbbell Hammer Lifting

  • Standard and reverse grip barbell lift

Exercises with a bar for pumping up the muscles of the arm should be performed only at the stage when you have already developed muscle mass. Exercises can be performed while sitting and standing, the bar is taken in two types of grip – normal and reverse, bending and unbending the arms is done slowly, the back should remain flat, the elbows should be motionless, and the weight load may increase gradually.

Standard and reverse grip barbell lift

  1. According to the technique of execution, an exercise with a usual grip is identical to exercises with standing dumbbells. The bar is taken at shoulder width, rises slowly until the projectile comes into contact with the chest, and then also slowly drops to the outstretched arm to its original position.
  2. Reverse grip exercises (fingers from the bottom) require increased muscle tension in the arms and forearms, good physical fitness and safety knowledge.

It is necessary to constantly monitor the weight of the bar, to measure their physical capabilities with a given load – exercises should be performed without damage to technology. An important condition: the extension of the arms should not be complete – the bar below should remain on slightly bent arms.

Exercises with a barbell for pumping biceps should be performed in 4-5 sets (6-10 repetitions) with short pauses in between. To increase the effectiveness of exercises, you can change the weight load – increasing and decreasing the weight of the bar, speeding up and slowing down the bench press. As an additional exercise, biceps are also shaken while sitting on a Scott board with an adjustable tilt angle and seat height.

biceps also rock sitting on Scott's board

How to pump up biceps at home without additional equipment

It is not always possible to use sports equipment when training arm muscles, and there is not always time for a thorough training. But if you want to constantly keep your biceps “in good shape” – there are simpler ways to pump them: push-ups from the floor (narrow and wide grip) or pull-ups on the horizontal bar using various techniques.

  • Pushups

You can perform this exercise anytime, anywhere – including at work in the office. An important condition: push-ups must be done with additional tension in the muscles of the hand – a narrow or very wide grip, with different turns of the palms. The number of approaches can vary, as well as the number of push-ups in each of them. The exercise is slow with stops in the upper and lower phase of the push-ups.

  • Pull-ups on the bar

This is a very effective way of constant loads on the biceps, which is also useful for muscle elasticity. Exercises on the crossbar are performed with forward and reverse grip with different widths, arms are bent and extended slowly until they are fully fixed at the upper and lower points.

It is recommended to perform pull-ups on the crossbar at least 2-3 times a week, gradually increasing the frequency of exercises, the number of approaches and the number of times in each of them (but not less than 3-5 approaches, 8-10 times). Over time, the technique is complicated by tying a weight load to the legs.

Pull-ups on the bar

How to quickly pump up biceps at home?

Bodybuilding experts warn novice athletes from excessive exertion and the desire with exhausting workouts to quickly build muscle mass in their hands – this is dangerous for health and can lead to injuries. Everything should be in moderation – the loads should grow gradually, you need to constantly monitor your physical condition, avoiding tears that will make you take breaks in training.

Do not forget that the growth and strengthening of biceps largely depends on the physicochemical characteristics of the individual human body and the anatomical features of the figure (bone width, growth, individual metabolism, etc.). Swing biceps should be commensurate with the development of all muscle groups of the body, systematically, gradually and accurately increasing the load.

Keeping a training diary with constant measurements of muscle growth and proper nutrition (protein and protein diet) will be a good advantage that will definitely affect the achievement of the desired result.

Well and most importantly: you can’t just build muscle and stop – biceps require constant attention to yourself and regular training!

A video on how to pump biceps at home will help you master the specifics of your workout.

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