It’s summertime which means it is the season for sleeveless shirts, sundresses, and bathing suits. Having well-defined or toned biceps will give you confidence and a feeling of pride as a result of putting in the hard work. You won’t only impress yourself but others will be impressed. Get your arms summer-ready by incorporating a bicep routine at home. 

Do Your Bicep Routines from Home

You do not necessarily need to be a member at a convention gym to get in a good workout. There are exercises that can be done with light gym equipment, along with bodyweight bicep exercises that can be incorporated at home. Try these out:

Dumbbell Bicep Curls

This is the standard bicep curl. Most likely, you already incorporate it into your workout routine. Hold two dumbbells or resistance bands and slowly curl your arms up. Keep the same pace as you bring the arms back down to start position.

21s

The 21s are a combination of three bicep movements. Hold the two dumbbells or resistance bands with arms at a half curl. First, you will only curl the top half for 7 reps. Secondly, extend your arms down and curl the bottom half of your bicep up to the halfway point. Do this for 7 reps. Lastly, do a full bicep curl for 7 reps. Altogether, you just did 21 reps!

Wide Bicep Curls

Changing the position of your bicep curl to a wider range will give you the range to focus on building more of the bicep. This will allow you to focus on the interior of the muscle.

Hammer Curl

A hammer curl is a move that will work the long head of the bicep. As you curl up, the hands are kept in a neutral position. Hammer Curls are a simple exercise and even the novice fitness buff can master this.

Crossbody Curls

By lifting and curling across the body’s torso, you will build more range as it strengthens the biceps. This exercise helps focus on the outside of the bicep muscle. Challenge yourself with this one and add a little extra weight.

Isolated Single-Arm Curls

Isolated single-arm curls will allow you to concentrate on building one muscle. By isolating the muscle, you will be able to get the peak performance as you lift.

Concentration Curls

Sit down on a bench with a dumbbell and do a few sets of concentration curls. As the name of this exercise explains, the concentration curl is an exercise that focused on only the bicep movement. Hold the elbow steady on the knee and curl the arm down at a slow pace.

Zottman Curl

The Zottman curl works both the bicep and the forearms. It works the muscles that aid in bending the elbow. Building strength in joints is important and can help prevent future injuries.

Resistance Band Curl

If you do not have access to a gym or dumbbells, resistance bands can also be used for a bicep workout. Curl the resistance bands just like you would with bars or dumbbells.

Seated Alternate Dumbbell Curl

This exercise will help with building mass in the bicep. Since you are seated, you are able to focus on the bicep without having to worry about the rest of the body.

It’s Time To Flex

After a few months of incorporating these bicep workouts into your weekly routine, you should begin to see results. You will no longer be ashamed of wearing sleeveless shirts and will be ecstatic at any opportunity to show off the hard work you have put in.