If you’re looking for the best at home bicep workouts, you don’t need a gym membership or a full weight rack to see serious results.
With the right exercise selection, proper form, and smart programming, you can build strong biceps using minimal equipment, even household items like water bottles or heavy objects.
In this complete guide, you’ll learn:
- How the biceps work
- The best biceps exercises for home workouts
- How to structure the best biceps workout
- How to build muscle mass with progressive overload
Understanding the Biceps and Key Muscle Groups
The main muscle responsible for arm size at the front of your upper arms is the biceps brachii.
It has two heads: the long head and the short head.
Both play a crucial role in:
- Elbow flexion
- Stabilizing the shoulder joint
- Supporting upper body pulling strength
Strong bicep muscles assist in back workouts, improve grip strength, and protect the elbow joint during resistance training.
If your goal is bigger biceps, you need to train both heads through a full range of motion using proper form.
Why Train Biceps at Home?
The good news, you can absolutely do strength training from home.
You don’t need machines from a sports performance factory llc production studio to grow strong arms.
With a resistance band, pull-up bar, dumbbells, or even random heavy objects you have around your home, you have enough for a viable minimal equipment workout.
You can stimulate muscle activation and build real muscle.
The best way to see results is by combining:
- Compound pulling movements
- Isolation exercises
- Progressive overload
- Consistency
The Best Bicep Exercises for Home Workouts
Below are the best exercises for building strong biceps at home.
1. Dumbbell Bicep Curls
One of the best bicep exercises for building muscle mass.
How to Perform:
- Stand with feet shoulder-width apart.
- Start in a strong starting position.
- Hold dumbbells with palms facing forward.
- Keep elbows tucked.
- Curl through elbow flexion.
- Lower slowly in a straight line.
Focus on proper form. If you don’t have dumbbells, use water bottles or heavy objects as additional weight.
2. Incline Dumbbell Curl
The incline dumbbell curl emphasizes the long head for better peak development.
- Perform from a seated position.
- Let arms hang fully.
- Use a lighter weight and control the tempo.
This increases stretch and muscle activation. Start with a lighter weight here than you normally do for curls.
3. Concentration Curls
Concentration curls are powerful isolation exercises that emphasize the short head.
- Sit in a seated position.
- Brace your elbow against your thigh.
- Curl slowly for maximum tension.
Great for building stronger biceps and improving mind-muscle connection.
4. Dumbbell Hammer Curls
Dumbbell hammer curls use a neutral position with palms facing each other.
They build muscle and improve grip strength.
Excellent addition to any arm day workout.
5. Zottman Curls
Zottman curls combine:
- Underhand grip on the way up
- Overhand grip on the way down
They strengthen both arm muscles and connective tissue around the elbow joint. To do Zottman curls, curl with supinated palms on the way up (palms up), and at the top, twist your arms to where your palms face downward for the return to the start position.
6. Reverse Curls
Reverse curls use an overhand grip to strengthen forearms and support stronger arms overall.
Great for elbow joint health and balanced development.
7. Chin Ups
Chin ups are among the best body weight exercises for biceps strength.
- Use an underhand grip.
- Lower with control.
- Focus on full range of motion.
A pull-up bar makes this one of the best at-home bicep workouts available.
8. Diamond Push-Ups
Yes, these are considered a “push” exercise, and not a biceps curl, or pull. But, you want to round out your upper arm by working triceps as well. Performed in a high plank position, diamond push-ups complement biceps training by strengthening supporting arm muscles.
Traditional push-ups are also excellent for upper body balance.
9. Resistance Band Curls
A resistance band creates constant tension.
- Stand with feet shoulder-width apart.
- Keep elbows stable.
- Curl under control.
This is a great way to add resistance training without needing a heavier weight.
10. Preacher Curl (Home Version)
Use a couch arm or sturdy dining chairs to mimic a preacher curl setup.
This isolates the biceps and minimizes cheating.
Sample Best Bicep Workout (At Home)
Here’s a simple but effective training session:
Arm Day Workout Example:
- Chin ups – 4 sets
- Dumbbell bicep curls – 3 sets
- Incline dumbbell curl – 3 sets
- Zottman curls – 2 sets
- Resistance band curls – burnout
This hits the short head and long head for balanced muscle growth.
How to Build Bigger Biceps at Home
To build bigger biceps and stronger arms, apply progressive overload:
- Increase reps
- Add additional weight
- Slow tempo
- Extend time under tension
- Add isometric exercises
Advanced lifters can incorporate:
- 21s
- Paused reps
- Slow negatives
Even without an ez bar curl or full weight rack, you can still create serious muscle mass.
Many personal trainers emphasize that strict technique beats ego lifting every time. This is true most of the time. But, as you become more experienced and have some training age, you can experiment with momentum and “cheating” on some of your curls.
Working with a certified personal trainer (even virtually) can help perfect your form and help you make the most of your biceps training.
Common Mistakes to Avoid
Avoid these errors:
- Swinging the weight
- Ignoring the starting position
- Using too heavy of a heavier weight
- Cutting the full range of motion short
- Neglecting back muscles and back workouts
Remember: muscle gain requires consistency and proper resistance training principles.
Combine Biceps Training With Full-Body Workouts
While isolation exercises are important, compound movements stimulate multiple muscle groups.
Pair biceps curls with:
- Pulling exercises
- Back workouts
- Full-body workouts
This improves sports performance, supports the shoulder joint, and builds stronger biceps over time.
Frequently Asked Questions
What is the best at home bicep workout?
The best bicep workout combines chin ups, dumbbell hammer curls, incline dumbbell curl variations, and resistance band finishers using progressive overload. These simple exercises give you the best results.
Can you build strong biceps with minimal equipment?
Yes. Using resistance bands, water bottles, bodyweight exercises, and heavy objects can effectively stimulate muscle growth from a good workout.
How often should I train biceps?
2–3 times per week works well for most people, depending on overall training volume.
What’s the best way to grow bigger biceps?
Train both the short head and long head, use full range of motion, prioritize proper form, and apply progressive overload.
Final Thoughts
The best at home bicep workouts focus on:
- Smart exercise selection
- Proper form
- Progressive overload
- Consistency
You don’t need fancy machines to build strong arms.
With minimal equipment and disciplined biceps training, you can develop impressive arm muscles, stronger biceps, and noticeable upper body strength from home.
Work With Me!
If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.
Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.
Let’s get you strong and healthy! 💪
About the author
Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.
