A lot of clients at SkinSport Fitness in Anthem, AZ, have requested some at home workouts for Biceps, just in case they can’t make it to the gym or the gym is closed because of a mandate. I can understand that and have put together some exercises that you can do. One of the biggest problems faced by people that workout at home is that they don’t have any gym equipment like they’re used to using at SkinSport. That’s why most of the workouts are bodyweight exercises. These types of exercises have been around for ages and use the weight of the body instead of barbells, kettlebells or dumbbells.
Modify a standard push-up.
While a standard push-up will work the biceps a little, it doesn’t work them as much as modified ones. For a standard push-up, you get on all fours with your hands slightly wider than the shoulders, then straighten your legs and arms. Lower your body until your chest almost touches the floor. Hold and then push back up. Modified ones that work biceps include a close-stance push-up, which is just like the regular one, except your hands are closer together, with just a few inches between them.
If you have a chair, you’ve got part of your home gym.
Sit in the chair with your feet on the floor in front of you. Grip the edge of the chair, raising your body off the seat and keeping your arms straight. Move your body forward beyond the edge of the chair so you don’t hit it as you lower your body to the floor. Your knees should be in line with your ankles as you bend your elbows to lower your body below the edge of the seat and then raise it back the original position.
Grab a towel and start working out.
Towel curls can be a great way to build arms. Best of all, you can adjust the resistance easily. Get a bath towel, folding it a few times lengthwise to create a sling for your feet, holding one end in each hand. Stand with your back against the wall with your feet a foot apart in front of you. With one leg slightly bent, bend the other knee and put that foot in the towel sling in the center. Leave your arms still as you curl the edges of the towel toward you with your foot providing the resistance. Here’s where you can adjust how much resistance you want to provide. Curl as you would using dumbbells, hold and return to starting position. Repeat until you’ve completed your sets and switch to do it on the other leg.
- Create your own kettlebells with milk jugs or detergent jugs by filling them with sand or water to adjust weight. You can do the same with water bottles to create dumbbells. Inexpensive resistance bands are also great to keep on hand.
- Grab that filled detergent bottle weight and a chair for a variation on the bicep curl. Sit in the chair with feet wide apart. Hold the bottle in your right hand as you put the elbow against the inner thigh of the right leg. Lower the jug next to your ankle, then bring it back up to the chest, hold and lower to starting position.
- Use resistance bands. Hold both ends of the resistance bands, putting the middle of the band under your feet to hold it. Start with arms maintaining good posture by your hips, allowing the band to have slack. Bend your elbows, raising your hands to your shoulders, pulling the bands tight, then lowering them.
- Doing an elevated pike position or push-up with one arm is another modification that works biceps.
For more information, contact us today at Skin Sport Fitness Center