​Troy Adashun

Founder

3 in 5 bicep workouts at home contain a variety of dumbbell movements. And while that is alright, we are not gonna be using any dumbbells for this bicep workout, which you can do in the comfort of your own home.

The workout provides a variety of movements, granting both dynamic and static contractions. Therefore, this workout will help you develop more of the muscles' functions and hence, achieve visual development along with that.

Ultimate home bicep workout 

One of the primary principles we are going to realize with this bicep workout at home, is the constant tension training principle.

This will massively improve activation and help you stay in the tension plane.

#1 – armpit curls

Sets: ​3
Reps: ~45 seconds time under tension on each side
Rest times: ~60 seconds between sets


One of the best movements one can do to widen their arms, is the dumbbell across the body curl.

Well, in this case we are mimicking that exercise by counter pressuring the armpit. 

The goal here is to stay in the tension plane for up to 45 seconds on each side

Execution:

  1. 1
    Stand up straight and put your left hand under your right armpit
  2. 2
    With your wrist supinated, bend over slightly and press against the armpit
  3. 3

Note: Tense the biceps hard but not to the point where you are shaking.

#2 – counter CURLS

Sets: ​3
Reps: 15-20 reps
Rest times: ~60 seconds between sets

For this second move, you will be creating pulling tension using the resistance of your lower body.

Though it may look simple, this exercise will mimic the EZ-bar curl and give you a bicep pump and a solid stretch!

Execution:

  1. 1
    Sit down on the ground
  2. 2
    Curl your legs and bring the knees up
  3. 3
    Put your hands under your legs
  4. 4
    Hang back freely on your arms, tensing the biceps
  5. 5
    Curl forward, getting the knees closer to the chest
  6. 6
    Squeeze hard, then go back down to the free-hanging position and stretch the biceps
  7. 7
    Repeat the movement pattern
Note: Remain in the tension plane and squeeze hard up top

#3 – counter curls

Sets: 3
Reps: 30-45 seconds time under tension
Rest times: ~60 seconds between sets

For this last exercise, you are going to need a counter or something to put your arms under.

Ideally, that would be something slightly lower than the level of your elbows.

Execution:

  1. 1
    Stand in front of the counter
  2. 2
    Bend knees slightly to go down, then place your hands under the counter
  3. 3
    Keep elbows in and tense the biceps by pushing up
  4. 4
    Maintain that static position for 45 seconds
Note: Hold peak flexion up top and try to supinate the wrist as much as possible.
Power tip: Do chin-ups! - If you have a pull-up bar at home, consider including chin-ups to your biceps routine, as they have been proven to be the best biceps activators!