Do you want to know how to do Biceps Workout at Home? Biceps are not the biggest and strongest group of muscles in your body, but biceps are probably the best Show muscles. These muscles flex your elbow but also helps in the movement of the arms. Most of the not just wants that their biceps function properly but also wants them to represent.

There are many effective and suitable exercises that you can perform easily at home. You can do these exercises in the gym if you want. These exercises not only targets your biceps but also to your triceps, forearms, shoulders. This is very difficult to maintain your proper form during exercise to manage this try to change the weight of dumbbells or modify your movements. 

These are the following are some effective biceps workouts you can perform easily at home:

1 – Bicep Curls:

This exercise first comes into the mind when we think about the curl exercise.  To do bicep curl exercise you just need to stand on your feet with slightly bent your knees with your shoulder-width apart. Hold a dumbbell with an underhand grip in each hand. Start your move with your arms that must be extended by your side and curls the dumbbell up to your shoulder by keeping your elbows in the line to your torso. At top squeeze biceps and then return your back to the initial position.

  2 – Hammer curls:

You need dumbbells for this exercise. Hammer curls lift and laydown exercise target your biceps and shoulders. to start the Exercise, take the weight down with your thumbs facing upward and palms facing inward and start lifting the weight upward your shoulders. After that take arms again down to its starting position. Repeat 10 to 15 times.

3 – Reverse Curl:

For this exercise, you need a dumbbell.  With the exercise turn your curl for doing this exercise take dumbbells or any weight in your hands with overhand grip and palms are facing down. curls the weight up to your shoulders by keeping the weight at to your shoulder side.  And after that move to your starting position by moving your arms back down while your palms are facing downward.

4 – Zottaman curls:

Zottaman is the biceps exercise that is named in the 19^th century by the weightlifter George Zottaman. For this exercise, you need to take dumbbells in your hand with an underhand grip and start with your arms with extended down. Try to curl your arms in the same way as in the bicep curl and pull your arms up and when it comes to your shoulder rotate your hands so that you have an overhand grip palm facing down. Slowly lowers down your arms and will be like the reverse curl.  When your arms lower down with reverse curl movement then return hand to underhand grip. This is a Zottaman curl workout that is highly effective for biceps. 

  5 – W Curls:

The name of this exercise is because when you are doing exercise your arms makes W shape that’s why this bicep exercise is called W curls Exercise.  For this exercise, you don’t need anything you can perform it easily at home without using anything. For this exercise, you have to stand on a plain surface with an underhand grip by extending your arms down to your side. Your hand back must be at your side and palms of the hand outward. Bring your arms up at the 45 degrees angle. Once your arms making W shape then lowers them to the starting position. Repeat 15 to 20 times.

6 – Crossed Body Curls:

For this exercise, you have to do with alternating arms. Just make sure you do equal reps with both arms. You need dumbbells or ay weight for doing this exercise.  You must stand on a plain surface and take the weight with an overhand grip and extend your arms at your side. Take your thumb-side to the other shoulder. The weight will go to the body and after then slowly return to starting position. And Do this step with your other hand.

7 – Dumbbell curls:

Dumbbell curl exercise is the most used exercise for biceps. For this exercise, you need any bench and dumbbells. Sit on any bench foot must be shoulder-width apart and arms at your side. Rotate dumbbells up and palms are facing toward your body and elbows near to your torso. This will be your starting position. Move weight upward by engaging your biceps and inhale a deep breath. And exhale when you move your arms to start position. Repeat 15 to 20 times. This Exercise is highly effective for everybody. Just make sure that don’t take a very heavyweight.

8 – Isolated Single arm curls:

This biceps exercise is a very effective and most common bicep exercise. you can perform it very easily without any hurdle. You need any weight or dumbbell for this exercise.   Take your arms up and make a T shape with your body. Hold weight or dumbbell in your hands and palms are facing upward. After that move your one to 90 degrees angle. Return your 90 degrees arm down that will be parallel to the ground. Once you repeat this rep with one arm do it with your other arm with similar reps.  Try to take lightweight.