Unfold Today logo.
Search icon.
Search icon.
Unfold Today menu icon.
Unfold Today logo.
Search icon.
Unfold Today logo.


This article is based on scientific evidence because it has been written, fact-checked, reviewed, and regularly updated by experts that follow our strict editorial process.

The sources used by our editorial team are trustworthy, experienced, and authoritative, such as peer-reviewed journals and governmental information.

All the pieces of evidence are clearly highlighted in the articles as sources in the form of clickable endnotes ([1],[2],[3]) or simple in-text links.

Learn more about our editorial process.



Unfold Today articles that require additional expertise are reviewed by a qualified member of our Expert Review Network, a group inside Unfold Today's team that verifies content to guarantee that the information delivered to our readers is thorough, authoritative, accurate, and fact-based.

Learn more about our Expert Review Network.

The Ultimate Biceps Workout You Can Do at Home: 19 Best Arm Exercises

Last updated on April 23, 2023
Man and woman doing the ultimate biceps workout at home: arm exercises

You’ve been searching for an arm workout consisting of exercises that will finally allow you to build strong biceps at home, haven’t you?

Then, you’ll be ecstatic to find out that you don’t need all that iron in the gym to make your arms look and feel impressive.

So, if for some reason you don’t want to hit the weight room, don’t blame yourself, and rest assured, there’s a strong alternative. 

After all, many causes could make you train your biceps at home instead of the gym:

  • You hate it when others are staring at you in the middle of your workout;
  • The trip to the gym’s location takes too long;
  • You can’t stand waiting for someone to free up a specific pair of dumbbells;
  • The fitness center membership is too expensive, and more.

Whatever your reasoning may be, at the end of this article you’ll know exactly how to crush a biceps workout at home and keep evolving this part of your upper arms, whether you choose to use:

  • Dumbbells or kettlebells from the fitness store;
  • DIY weights, or;
  • No equipment at all, letting only your bodyweight do the job.

However, your first step is to learn the basics of your biceps muscle, but if you’re already familiar with them, you can skip and go straight to building your at-home biceps workout by following our simple instructions.

Alternatively, in case you’re in a rush and need to train right now, scroll to the end of the article and check out a CPT-approved biceps workout plan you can follow at home.

Biceps training: basics

Mind and muscle connection is very important, especially when training such an isolated muscle like the biceps. Therefore, let’s learn in a flash about the structure of the muscle we’re looking to develop.

Scientifically, the main mission of the biceps is to help you:

  • Move your forearm, especially when in supination (palms facing up);
  • Flex your elbow.

In addition to grasping a sense of how your biceps works, you need to know that training alone won’t do wonders.

You can't see results if you don't take into account all the necessary factors to develop your muscle mass. Here, I'm talking about nutrition, rest, and a complete workout routine.

- Tim Dobrota - CPT and awarded bodybuilder

The truth is that dieting can be hard and expensive, but you can skip a lot of the hassle by consuming cheap high-calorie foods during your daily meals.

This kind of eatables can be life-changing, especially if you’re a hard-gainer who struggles to devour enough calories for building muscle mass.

However, if you want to lose weight besides building muscle, use our list of 95 low-calorie foods to get easy meal-prep ideas.

The bottom line is that no biceps exercises will bring gains without proper nutrition, whether you train at home or the gym.


Biceps workout instructions

To create your own at-home biceps workout, you need to choose from the 19 bodyweight and weighted exercises listed in this article.

When doing so, make sure that you:

  • Pick exercises that, combined together, will target all the muscles in your biceps, including brachialis and forearms (brachioradialis). Don’t worry, you can see what muscles each exercise hits – we’ve done the research.
  • Add at least one compound movement like chin-ups and incline rows.

If you’re not in the mood to create a biceps workout that you can do at home, then scroll down to our CPT-approved workout plan (it’s free).

However, you’ll still need to come back to this article to check the instructions for each of the biceps exercises in the at-home workout plan.

How many reps and sets should you do for your home biceps workout?

Reps: plan out how many repetitions you’ll do of each exercise you include in your workout, considering your main biceps objective.

  • 4-6 reps, if your primary target is to increase muscle strength and add mass as well;
  • 8-12 reps, if you’re bulking and you want to add as much muscle mass as possible while improving your strength at the same time;
  • 15-20 reps, if you’re looking to increase your muscle endurance.

Sets: stick to 3 sets of each drill.

Now, as you progress with your biceps training, you will feel the need to increase the difficulty of the exercises. But how can you do that if you’re not surrounded by gym equipment?

Simple. Use homemade weights, dumbbells, kettlebells, or adjust your body position to level up at each of the upcoming 19 biceps exercises.

How many days per week should you train your biceps?

There’s no single answer here, but just don’t follow Captain America’s example and say "I can do this all day". Your biceps won’t grow bigger if you go overboard with your training. And let’s not forget that this approach will make you prone to injury.

The frequency of your biceps training days depends on:

  • The workout plan you follow;
  • The intensity of the exercises;
  • Your nutrition, and;
  • How fast you want to see gains.

But if you want some guidelines, there is a general rule of thumb that says that training your biceps 2-3 times a week is enough to determine them to grow.

In the case you experience DOMS (delayed onset muscle soreness), then consider taking a break or going lighter when performing your chosen biceps exercises.

How to stick to your biceps workout schedule

Sure, 3 times a week is a doable task, but if you’re that kind of a person who struggles to follow a workout schedule and tends to lose motivation quickly, then learning how to set and accomplish smart fitness goals is imperative.

Training isn’t supposed to be easy peasy, even if we’re talking about exercises that target a relatively small muscle like the biceps. Also, the fact that you’re working out at home, where you’ve got all sorts of distractions around, isn’t helping either.

Note: we split the biceps exercises you can use for building your at-home workout in:

  • 10 moves you can do only with weights;
  • 9 bodyweight exercises (no equipment), so it’s easier for you to pick the most suitable ones for yourself.

10 home biceps exercises with DIY weights, dumbbells, or kettlebells

Even if you can build your biceps at home using a workout consisting only of bodyweight exercises, there are plenty of super-efficient moves that require weights.

But don’t worry, you have much wiggle room here. You can go to the fitness store and buy some dumbbells and kettlebells, or you can simply DIY these weights.

Examples of homemade weights that you can use:

  • canned goods from your pantry;
  • heavy books;
  • plastic water gallons and bottles;
  • buckets filled with water, sand, or pea gravel;
  • backpacks;
  • bags of rice;
  • shopping bags;
  • socks that are filled with pea gravel;
  • detergent, juice, or milk jugs.

1. Broomstick biceps curl (standing barbell alternative)

The standing curl is one of the most effective exercises that you can include in your at-home biceps workout. It isolates the muscle perfectly, thus making you get closer to that bulging aesthetic you’re after.

Progressing at this move will make your arms grow bigger, more powerful, and your grip strength will benefit as well, as the standing biceps curl also trains your forearms.

Target muscles: biceps (main), brachialis, and forearm.

How to DIY the weights

All you need to pull off this move is some sort of a pole (it can be a broomstick) and some DIY weights. To make these, you can:

  • Use a weighted backpack like the fit woman in the video;
  • Put some milk, juice, or detergent jugs on both ends of the broomstick (or your pole of choice);
  • Place some water bottles with strong handles at both ends of the broomstick.

To make sure the weights don’t fall off the stick, use some rope to strengthen their position on the bar, or tie a piece of cloth on both ends of the bar. (e.g., a pair of socks).

How to do the standing barbell (broomstick) curl

You can do this exercise with two different grips: underhand (as the fit gal in the last video) or overhand.

The difference is that the overhand grip will involve more of your brachialis and forearm muscles (brachioradialis) while the other one puts more focus on the biceps brachii.

  1. Keep a straight standing position (shoulders back and down, blades touching each other, and chest up) throughout the whole exercise;
  2. Grab the bar shoulder width;
  3. Keep a tight grip on the bar at all times, squeeze it;
  4. Bring the bar up while making sure you keep your elbows slightly in front of your shoulders;
  5. Squeeze your biceps at the top of the move (think that it’s a baseball there and you want to crush it);
  6. Come back down slowly (it’s very important) and stop when your hands are slightly in front of your body;

Breathing technique: exhale when you curl up and inhale when you let the bar down.

The same instructions go for the reverse grip barbell biceps curl (overhand).

How to make it harder

Start with a weight you can control and then progress by adding a greater load to your backpack, or multiply the number and the heft of the jugs.

What the heck, you can even combine these types of weights: a backpack in the middle of the broomstick and jugs toward the ends of it.

2. Concentration (isolated) curls

If you’ve been struggling to grow your biceps, the concentration curls are very likely to be the solution for you. In this exercise, your biceps brachii are almost the sole muscles that are put to work. Concentration, got it?

Target muscles: biceps (main) and forearm.

How to DIY the weights

Even though Scott above is doing concentration curls with a dumbbell you can do this exercise with other equipment like:

  • A kettlebell;
  • Or a homemade weight (think detergent jugs and water bottles).

How to do concentration curls

When doing concentration curls, it’s very important to know how to place your whole arm in the correct position, so follow the instructions strictly. Also, please note that you’ll be working one arm at a time.

  1. Sit down with your back straight and legs spread wider than hip-width;
  2. Put your weight of choice between your legs;
  3. Place your right elbow on the inside of your right thigh and your left arm on the left thigh;
  4. Grab your dumbbell, kettlebell, jug, or bottle with your right palm facing what’s in front of you;
  5. Keep your chest up and your back straight while you curl the weight;
  6. Squeeze at the top of the move;
  7. Let the weight slowly down until the arm is almost fully extended.

Breathing technique: inhale on your way down and exhale when you curl up.

Pro tip: be sure to start the concentration curls with light weights.

How to make it harder

If you’re using a DIY weight like a jug or a bottle, then you can add pea gravel or sand in them to make the exercise heavier.

If you opted for a dumbbell or a kettlebell, your only solution is to buy heavier ones, or more plates if you happen to own an adjustable dumbbell.

3. Barbell or dumbbell preacher curl (at home alternative)

This “at-home” alternative of the preacher curl is one of the few exercises on our list that forces you to really put your biceps to work on the negative (eccentric) side. Thus, this move is kind of a must-have in your workout routine.

Target muscles: brachialis (main), biceps brachii, and forearm.

How to DIY the weights

If you prefer DIY weights instead of dumbbells and kettlebells, then you can use:

  • A broomstick and any kind of other poles with jugs attached (like we showed you at the first exercise in our list), if you want to do barbell preacher curls;
  • Milk, juice, or detergent jugs, or water bottles if you want to do the dumbbell variant.

How to do preacher curls at home

After setting up the chair, the solid piece of wood, and you placed the cushions below your knees and on the seat (as pictured in the video above), you can start doing the curls.

  1. Put your armpits where the piece of wood intersects the chair;
  2. Keep your head relaxed;
  3. Grab the weight and start with your arm almost fully extended;
  4. Curl the weight towards yourself while making sure your elbows don’t flare out on the improvised bench (the piece of wood);
  5. Don’t bring the weight all the way up; stop and squeeze after the weight goes past the 90 degrees angle formed by your elbows;
  6. Slowly let the weight down.

Breathing technique: inhale when you go down and exhale when curling up.

How to make it harder

To progress with this exercise, attach more plates to your dumbbell, buy a heavier kettlebell, or add a higher load to your homemade weight.

4. At-home biceps curls

We use the biceps every day in our lives to pick up things, from the usual grocery bag to more heavy stuff like a piece of furniture, so we want it to be in the best possible shape.

Luckily, the biceps curl hits both heads of the muscle, so your overall arm strength will go up in no time.

Target muscles: biceps brachii (main), brachialis, and forearm.

How to DIY the weights

If you don’t want to invest in dumbbells or kettlebells, you can very well use some milk jugs or handled water bottles for your home biceps workout, just like Midas in the video above.

Another great option is to use a backpack or even a shopping bag.

How to do biceps curls

Biceps curls can be done alternatively (one hand at a time), or with both hands curling simultaneously (dual-arm biceps curls). I recommend the latter choice because it won’t let you involve the chest in the exercise.

  1. Grab the weights and stay with your back straight, shoulders back and down, chest up, and chin parallel with the floor throughout the whole move;
  2. Keep your arms just a little away from your sides, with your elbows as close to your upper body as possible;
  3. Bring the weights up slowly and without moving your upper arm. Think about bringing the weight to your biceps;
  4. Squeeze the biceps at the top of the curl (be careful to not involve the chest);
  5. Slowly lower the weights until the arms are almost fully extended (keep the tension there).

Breathing technique: breathe in while you lower the weight and let the air out while curling up.

How to do biceps curls with a static hold

The bicep curls with static hold (tension curls) help you build more strength and resistance into your biceps by forcing you to keep one of the weights in isometry.

Follow the instructions provided at the normal biceps curls, but keep one of your arms at 90 degrees, as shown in the video above.

How to make bicep curls harder

If you’re using milk jugs or water bottles, you can add sand or pea gravel, or you could simply buy larger containers.

If you invested in a dumbbell or kettlebell, then you’d want to buy heavier versions or, in the case of an adjustable dumbbell, more plates.

5. Inner biceps curls

As we learned in the first part of this article, the biceps has two heads and it’s important to target both of them with your arm workout.

Target muscles: biceps brachii (focus on the inner head) and forearm.

How to DIY the weights

I know the guy in the demonstrating video uses dumbbells, but that doesn’t stop you to use a milk jug or a water gallon instead.

How to do inner biceps curls

Among all the biceps exercises that you can do at home covered in this article, this is one of the few that focus on the short head of your biceps. That’s why this drill is called inner biceps curl.

  1. Stand straight with your feet shoulder-width apart;
  2. Grab the weights and keep your elbows close to the body;
  3. Keep the weights at the sides of your body and your hands in a neutral position (palms facing your body);
  4. Curl the weights up while keeping your upper arms stationary and letting only your forearm move;
  5. During the curl, you want to move your wrists just so you will end up with palms facing up at the top of the curl (supinated grip);
  6. Squeeze the biceps for one second at the top of the move and come back down slowly.

Breathing technique: exhale when curling up and inhale when going back to the starting position.

How to make it harder

It’s the same as with the normal biceps curls, so you know the drill: heavier milk jugs, bottles, sand, pea gravel, etc. Or, if you’re using dumbbells or kettlebells, buy heftier ones.

6. Hammer curls

Hammer curls are called like this because of the grip you hold the weights with (just like you would hold a hammer).

However, this different grip will help you hit some parts of the biceps better than any other curl.

Target muscles: biceps brachii (focus on the long head), brachialis, and forearm (brachioradialis).

How to DIY the weights

It’s the same as with the last couple of curls, but remember to hold everything (your milk jug, water bottle, or kettlebell) with the hammer grip.

Alternatively, you can use a backpack, just like Nick does in the video below.

How to do hammer curls

As is the case with the normal dumbbell curls, you can do hammer curls one arm at a time or with both hands. The choice is yours, but my recommendation stands for the dual-arm choice.

  1. Body straight, weights by your sides;
  2. Be sure to hold the weights using a neutral grip (like you were holding a hammer in each of your hands);
  3. Curl the weights up. Don’t move your upper body and arms. Let only the forearm do the movement;
  4. Stop with the curl just before the weight touches your shoulder and squeeze;
  5. Come back slowly to the starting position.

Breathing technique: inhale on the way down and exhale when curling the weights up.

How to make it harder

Invest in some heavier dumbbells or kettlebells, or add some extra load to your DIY weights.

7. Cross-body hammer curls

This cross-body exercise is an effective variation of the normal hammer curl and one that will definitely improve the thickness of your arms.

Target muscles: biceps brachii (more focus on the long head), brachialis, and forearm (brachioradialis).

How to DIY the weights

Even though Jessica above is using dumbbells, you can very well do the curls with some water bottles, a pair of milk jugs, or using two backpacks.

How to do cross-body hammer curls

Think about this exercise as the “brother” of the usual hammer curl. It’s done with the same grip, but the weight is curled in a different direction.

  1. Grab the weights and keep them by your sides while standing straight;
  2. Keep your elbows tight to your body;
  3. Curl the weights (one at a time) by crossing them over your body;
  4. Squeeze the biceps hard at the top of the curls;
  5. Come back slowly and don’t forget to not jerk anything.

Breathing technique: exhale while lifting the weights up and inhale while letting them down.

How to make it harder

To make the exercise more difficult, add sand to the used jugs, or invest in a heavier pair of dumbbells or kettlebells.

8. Kneeling single-arm biceps curl

You may be wondering why would you curl on your knees? Well, it works your abs too. They have to keep you in balance since you have weight only in one of your arms.

Target muscles: biceps and obliques.

I’m not going to enter more details here because you already learned the proper form for the biceps curl. Kneel and follow those instructions, but make sure you don’t forget to train both of your arms.

9. Zottman curl

The Zottman curl is arguably the most effective biceps curl you can do. It hits every part of this muscle.

Target muscles: biceps brachii, brachialis, and forearm (brachioradialis).

How to DIY the weights

If you don’t want to invest in a set of dumbbells or kettlebells, you can use milk jugs or water gallons, or anything with a handle. But first, make sure these have a big enough handle that lets you turn the wrist at the top of the movement.

How to do Zottman curls

Think of the Zottman curl as a combination of the biceps curl and the reverse-grip one. Normal on the way up, reversed on the way down.

  1. Stand straight, chest up, knees slightly bent, and your palms facing forward;
  2. Curl all the way up;
  3. Twist the wrist when you get to the top of the movement, just so your palms are facing outwards;
  4. Come back down using the reverse curl hand-position (this motion will hit your forearms well).

Breathing technique: inhale during the reverse grip portion of the exercise and exhale when curling up.

How to make it harder

This exercise is very efficient even when you’re using lighter weights, so be mindful when you decide it’s time to level up.

You can buy heavier weights or simply add more load to your DIY weights (e.g., bigger water jugs, sand-filled jugs).

10. W biceps curls

The W-biceps curl is a combination of normal curls and inner curls, so, like the Zottman, it’s a very efficient move for growing bulging arms.

Target muscles: biceps brachii (both heads), brachialis, forearm.

How to DIY the weights

You’ve already learned how to make DIY dumbbells, but with this one, you need to be careful. You can’t use two very large jugs of water and do the first part of the “W” because they will crash into one another.

Thus, try using smaller jugs, backpacks, or even shopping bags.

I recommend you to stick to smaller containers for this exercise if you’re going to use homemade weights.

How to do W-curls

It’s an alternation between a narrowed biceps curl and an inner biceps curl, already explained at point 5 of our list. Follow the instructions from those exercises and you’ll rock these W-curls.

How to make it harder

Similar to the Zottman curl, you want to start light with the W-curls because they will put almost all the parts of your biceps under pressure.

However, when things start to get easy, add more improvised weight like some sand or pea gravel.


Home biceps workout: 9 bodyweight and banded exercises

The truth is that not everybody feels comfortable investing in a pair of dumbbells, kettlebells, or has the time to DIY their own weights.

If you’re one of them, don’t worry, you can build your biceps at home without equipment (no weights) by following a workout made only of bodyweight exercises. You can throw some resistance bands in the game as well.

1. Leg biceps curls

This is what happens when you use your legs instead of a pair of dumbbells.

Target muscles: biceps brachii (main), brachialis, forearm (brachioradialis).

How to do biceps curls with your legs

Think of your legs like a set of dumbbells that you can adjust to involve higher resistance against the biceps.

  1. Sit down in a straight position and spread your legs apart;
  2. Put your left hand on the left knee;
  3. Bring your right leg up horizontally and place your right hand underneath it;
  4. Curl up slowly and squeeze your biceps at the top of the movement;
  5. Lower your leg down slowly;
  6. Don’t forget to switch legs after you finished the reps for the right leg.

Breathing technique: inhale on your way down, exhale while curling up.

How to make it harder

To make this move more difficult, you can push your leg towards the floor while curling it. Thus, you’ll be able to give your biceps a harder time to lift and lower the leg.

2. Doorway biceps curls

You plus doorway equals bulging biceps. However, ensure that you are doing this exercise using a sturdy room entrance.

Target muscles: biceps brachii, brachialis, forearm (brachioradialis).

How to do doorway biceps curls

This is one of the easiest biceps exercises on this list because we all have doorways at home, don’t we? However, it’s important that you don’t involve your back muscles during the doorway biceps curls. Let only your arms do the work.

  1. Choose a doorway height that’s comfortable for you to put your hands on (a lower position makes the exercise harder);
  2. Ground your legs on both sides of the doorway;
  3. Grab the doorway with your right hand and let yourself back slowly until the arm is almost fully extended;
  4. Bring yourself slowly to the doorway using only your biceps (do not involve your back muscles);
  5. Switch to the other hand after finishing the reps.

Breathing technique: inhale when you extend your arm and exhale when you bring yourself to the doorway.

How to make it harder

Make this move harder by gripping the doorway lower. Alternatively, you can simply equip yourself with a backpack.

3. Biceps push-up

This exercise is the biceps-targeting version of the usual push-up and you can rest assured that it will help you grow and define your arms.

Target muscles: biceps and triceps.

How to do biceps push-ups

If the exercise feels too hard for you, you can start with your knees on the floor, otherwise follow the instructions below.

  1. Lay on the floor like you were getting ready to perform a push-up (straight body);
  2. Rotate your wrist just so your fingers will point backward and a little outwards;
  3. Push yourself up until your arms are almost fully extended while keeping your elbows tucked in;
  4. Let yourself down slowly while leaning a bit forwards until you touch the floor;
  5. Repeat for the set amount of reps.

Breathing technique: breathe in as you lower yourself and exhale as you push away from the floor.

How to make it harder

To increase the difficulty of the biceps push-up, place your hands closer to your pelvis. This may make your wrists hurt a little bit if you haven’t warmed them up properly beforehand.

To avoid this, follow Jean Claude Van Damme’s warm-up routine for an injury-free workout before starting your at-home biceps exercises.

4. Towel biceps curl

Even though there’s no weight involved, the isometric resistance produced by the tensioned towel is enough to put some strain on your biceps and stimulate it to grow bigger.

Target muscles: biceps brachii (main), brachialis, and forearm.

How to do towel biceps curls

This exercise is done as the broomstick (barbell) biceps curl, the only difference being that you need to keep the towel tensioned at all times (pull the towel to the sides).

If you’re looking for a variation, sit down and wrap the towel around the zone where your calf meets your hamstring. Grab the ends of it and curl your biceps by lifting the weight of your leg.

Alternatively, you can do this exercise with a reverse grip (overhand). The same instructions from above apply.

How to make it harder

If you want to increase the difficulty of this biceps curl, you can soak the towel in water before doing it. Alternatively, you can invest in some resistance bands.

5. Towel hammer curl

It’s incredible what you can do with one towel, isn’t it?

Target muscles: biceps (focus on the long head), brachialis, and forearm (brachioradialis).

How to do towel hammer curls

As its name suggests, the towel hammer curl is done with the same grip that we do dumbbell hammer curls with, a neutral one.

  1. Stand straight with your core braced;
  2. Wrap the towel below one of your thighs holding the ends of it with the “hammer” grip ;
  3. Start with your hands almost fully extended and try to not help yourself by moving the knee; use it as a weight;
  4. Curl the leg up slowly and squeeze the biceps at the top;
  5. Lower it down slowly and repeat for the set amount of reps;
  6. Switch to the other leg.

Breathing technique: inhale while letting the leg down and exhale while you’re curling up.

How to make it harder

You can make the towel hammer curl harder by applying more pressure with your leg on the towel. Or, buy some resistance bands, and upgrade to the next move on our list.

6. Standing biceps hammer curl with resistance band

Resistance bands are one of the most versatile fitness exercises you can use during your at-home workout and also one of the most efficient, so doing hammer curls with a band will bring enormous benefits to your overall biceps strength.

Target muscles: biceps (focus on the long head), brachialis, and forearm (brachioradialis).

How to do standing hammer curls with resistance bands

These hammer curls are very similar to the towel ones, but instead, you use resistance bands. Just step on the band, making sure the ends are equal in length, and do the hammer curls following the instructions we have previously stated in this article.

It’s that simple.

How to make it harder

All the exercises requiring resistance bands, including the biceps hammer curls, can be made harder by investing in bands of higher resistance levels.

7. Arm circles

I bet you use this move, or some variation of it, to warm up your shoulder joints, but did you know you can utilize it to firm your biceps?

Target muscles: triceps, back, biceps, and shoulders.

How to do arm circles

Arm rotations are one of the easiest exercises you can do to train your biceps. But if you need some instructions, here they come:

  1. Stand straight (chest up, chin up) with your feet shoulder-width apart;
  2. Extend your arms to your sides at their full length and start doing circles.

Breathing technique: breath deeply.

How to make it harder

If you’re a beginner, you want to start doing small circles and build your way up to larger ones.

If the bigger ones become facile as well, then you can invest in a resistance band. Put it under your feet as you’ve already learned and grab the ends. Then do the circles.

8. Inverted (incline) bodyweight rows

The inverted row is a compound exercise (it works out multiple muscle groups), but, guess what, this kind of exercise is what’s going to make your biceps grow faster.

Target muscles: back muscles, biceps, triceps, and forearm muscles.

How to do inverted rows at home

There are a few ways you can pull off inverted rows from your very own home.

  • Install a low bar;
  • Attach a pair of rings somewhere around your house;
  • Use a hockey stick supported on two chairs;
  • Do them with the help of a sturdy table;
  • Use a bedsheet caught in a doorway.

Proper form:

  1. Grab the bar/rings/table/bedsheet as you stand with your body straight, core braced, and thighs contracted;
  2. Pull yourself up with your elbows tucked in;
  3. When you are in the top position, slowly lower yourself until you get to the starting position.

Breathing technique: exhale while pulling, inhale while going down.

How to make it harder

If you’re using the bedsheet, then you can lower the gripping point (e.g., hip height) and see how it goes. It should be harder this way.

9. Chin-ups at home

Chin-ups are yet another compound movement that will hit your biceps like nothing else. However, it’s hard to find a way to do them at home without a pull-up bar.

But don’t worry, Daniel below will show you how to install a bar that needs no screwing or drilling in the walls. And it’s safe too.

Target muscles: biceps brachii, brachialis, forearms, shoulders, and lats (latissimus dorsi).

How to do chin-ups at home

As I said above, doing chin-ups at home is hard without a pull-up bar. So, invest in a rod, like the one in the video above, or if you’re a handyman, grab a bar and install it between two walls.

Then, follow the instructions for a proper chin-up form below.

  1. Grab the bar with an underhand grip that’s a little bit shorter than shoulder-width;
  2. Hang from the bar while keeping your legs straight, together, and a little bit in front of you, and your core braced;
  3. Start the movement by initiating scapula depression (pull the shoulder blades down);
  4. Pull yourself up until your chin goes over the bar;
  5. Let yourself down slowly until you reach the full hanging position.

Pro tip: make sure you keep a strong grip on the bar.

Breathing technique: exhale as you pull yourself up, and inhale as you let yourself down.

How to make it harder

You can add some weight between your feet or put a backpack on. This way, you’ll pull a higher load.


At-home biceps workout plan

If you’re a beginner or you don’t feel like building your own workout with the exercises in this article, don’t be troubled. We partnered up with Certified Personal Trainer Tim Dobrota, an awarded bodybuilder who helped us put together a truly effective biceps workout you can do at home.

30 Minute Biceps Workout Plan by CPT Tim Dobrota

To summarize, if you’re looking to grow your arms at home, the 19 biceps exercises in this article are all you need to build an effective workout that will finally enable you to achieve that juicy biceps look.

How is the biceps training unfolding at your home? Keep us updated with your progress in the comments section below.

This is a block of text. Double-click this text to edit it.
Written by
Claudiu Pop is a nutritionist, medical writer, journalist, and the founder of Unfold Today. He specialized in fitness and nutrition, especially in weight gain, by helping people increase their body mass since 2019 with over 20 articles published in the field.
Reviewed by
Tim Dobrota, Certified Personal Trainer
Tim Dobrota, CPT, NT

Tim Dobrota is a certified personal trainer, fitness instructor, and nutrition technician, working with clients for over 12 years. He has guided over 1000 people to change their lifestyles through proper fitness and nutrition.

Leave reply
Explore more in fitness and nutrition
White Unfold Today Logo for footer.
Our content is not meant to replace professional medical advice.

The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of the owners of Unfold Today.
Follow us
YouTube logo.Facebook icon styled for Unfold Today.Instagram logo.X logo.LinkedIn icon styled for Unfold Today.Pinterest logo.TikTok logo.
All rights reserved by Unfold Media SRL (LLC). Copyright © 2019-2024.