Bicep Exercises at Home


Biceps are one of the most popular muscles to work out, and they provide valuable strength and flexibility. It’s important to work out the biceps as part of a wider, holistic regimen, of course, so check out our guide to strength training for info on other key exercises.

Now, ready to build those biceps? Keep reading for the scoop on the best bicep exercises, all of which can be done from the comfort of your own home.


The biceps are the large, prominent muscles on the upper arm. If someone bends and flexes their arm, it’s the prominent muscle which bulges between the shoulder and the crook of the elbow. It’s often confused with the triceps, which extends round the back of the arm. Biceps are a great target if you want to build muscle mass, improve strength, or just level up your general athletic ability.


The bicep curl is the most useful beginner’s exercise for building and toning your biceps.

  1. Simply start by holding a dumbbell in each hand while standing normally with your arms resting at your sides.

  2. Bending your elbows, lift your lower arms to raise the dumbbells up towards your shoulders.

  3. You don’t want to move your biceps or upper arms at all; instead, let your biceps do the work by remaining steady and firm. Your biceps are what allows the movement to occur, so you’re giving them a good workout even though they’re remaining stationary.

  4. Just reverse the motion, slowly lowering the weights to their original position, and repeat for a full set.

We also suggest your check out our detailed guides to barbell bicep curls and chin ups, two other exercises which require only basic home gym equipment to do.


Working with weights is easy to do at home, but you’ve got to keep it safe and use good form if you want to reap the benefits. If you’re ready to take things to the next level, why not get in touch with your local Gym, where our friendly personal trainers would be happy to create an individualised workout plan to help you achieve your fitness goals—get started today!

Dumbbell Tricep Exercises
Read more
Arnold Press Exercise
Read more
Lateral Raise Exercise
Read more
Shoulder Exercises
Read more

Other Exercises

How to do a Russian Twist
Read more
Barbell Bicep Curl
Read more
How to do an Inverted Row
Read more
How to do Lunges
Read more
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