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New year, new arms? The best bicep exercises you can do at home

It’s the new year, and that means it’s time to set your sights on a New Year’s resolution. If working out is at the top of your list, the best way to maintain your resolution and reach your goals is to get specific. Looking for an easy start? Let’s get those biceps moving!

Building up your biceps muscles is one of the best workouts you can do for yourself to get in shape. Toned arms not only look nice but strengthening muscles can improve bone density, reducing the risk of injury.

Biceps are a home-friendly workout, which means there’s no need to visit a crowded and expensive gym. Below are some of the best at-home workouts for building your biceps this new year.

Bicep curls

If you don’t already, we highly recommend you purchase some quality weights for your bicep exercises. If you don’t have any free weights, hold full water bottles or cans in each hand instead. Start with lighter weights and slowly increase the intensity as you become more comfortable. While there are a few exercises you can do without weights, it’s much easier to tone those muscles by lifting, even if it’s just a few pounds.

Bicep curls are a popular workout for building strength and toning the muscles in your arms. First, stand with your feet shoulder-width apart and arms at your sides, holding one weight in each hand. Curl your arms, bringing the weights up to your shoulders. Your fingers should be facing your body at shoulder height.

Lower the weights slowly to your sides and repeat this motion for 20 reps.

woman performing bicep curls in living room
Syda Productions/Shutterstock

Hammer curls

Hammer curls are similar to bicep curls but with a slight twist. With bicep curls, the inside of your wrists face outwards in the lower position, whereas for hammer curls, the inside of your wrists face each other

Curl your arms, so the weights come up to your shoulders. Your wrists will still be facing each other in this upwards position. Lower your arms slowly before repeating this motion for twenty reps.

Side lunge curl

To introduce more cardio and leg work into your workout, consider adding a side lunge curl to your routine.

Begin with your feet together and your arms in the upward position of a bicep curl. Extend your left leg into a side lunge while simultaneously lowering your arms towards the ground, wrists facing outward. Next, return to a standing position and lift your arms back into a bicep curl.

Complete 20 reps, alternating the leg you lunge on.

Concentration curl

A concentration curl is a more difficult workout that targets your biceps to the point of fatigue. You’ll only need one free weight for this exercise since this workout focuses on one arm at a time.

To begin, sit on a bench or chair with your feet planted firmly on the ground and your knees bent at 90 degrees. The arm holding the weight should be between your legs with your arm extended in the hammer curl starting position. Rest your opposite arm on the inner thigh for extra stability.

Next, complete the hammer curl and bend your weighted arm, bringing the weight close to the middle of your chest. Hold the position for a few seconds before lowering your arm. Perform 10 reps on one arm before moving onto the other.

man performing concentration curls

Up and down plank

This two-level plank will work your core as well as your biceps.

First, lower your body into a push-up position, keeping your body in a straight line. Then, drop your forearms so that you are resting on your elbows in a plank. Then, bring yourself back up on your hands into your initial push-up form. Repeat this exercise for 20 reps, taking breaks when necessary.

With these exercises, you’ll be set for your resolution to build up your bicep muscles, so grab those weights and crush your goals all throughout the new year.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

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Amelia Wilson
Amelia Wilson (author pen name Amelia J. Wilson) is a content writer in Greenwood, IN. She often enjoys topics on…
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