Exercises that you can do at home to build strong and bigger biceps muscles
Having strong and big biceps is the dream of most men. These muscles are some of the most visible on the upper body, and their striking presence makes them a popular indicator of physical health, strength, and fitness. Flexing your biceps is a universal sign of physical prowess, as the muscle pops and is immediately recognizable. Through this, the biceps muscle has become known as a “mirror muscle,” as it is often used as a barometer of overall health and strength.
For maximum results, many men choose to hit the gym and do weight lifting. But unfortunately, not all of us is lucky enough to have the spare time. Here are some home exercise that you can do in the comfort of your own home.
Diamond Push Up
Also known as triangle push-ups, diamond push up is a more advanced variation of the classic push-up. Practise this by get down and position yourself like a normal push up, bring your arms closer and put your hands in the diamond position. Keep your core tight and straight, like a plank. Then, when you come down, hold the position for two seconds. Breathe out as you push up.
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Reverse Hands Push Up
To do the reverse hands push up, position yourself like a normal push up, but just slowly rotate your arms outward until your fingers are pointed toward your toes. Bring your body down closer to the ground. If your wrists and forearms are feeling tight, don’t push yourself to go lower than what feels natural. Instead, hold the position for two seconds, then slowly push yourself up. This will give your body time to warm up and increase your flexibility, allowing you to gradually lower yourself further with each repetition.
Photo by : JustinLind
Side Plank
The side plank is an incredibly effective exercise that strengthens your biceps, core, and overall body. To perform the side plank, start from the standard push-up position and then turn your body to one side. Raise one arm until it points straight upwards, hold for 30 seconds and then switch sides. As you become more advanced, you can add variations such as alternating arms and legs or holding the side plank longer. With regular practice, you’ll quickly see the improvements in your strength and endurance.
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Wall Stand
This exercise will challenge your arms to hold your body and of course, to build your biceps. If this is your first wall stand workout, start by positioning yourself close to the wall and coming down from a push up position. Slowly walk up the wall step by step, until you’re as close to the wall as possible. Once you reach this point, hold the position for eight seconds before carefully stepping down the wall. Repeat this for eight repetitions for a full wall stand workout.
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Prone Towel Pull
To do this exercise, you will need a towel and yoga mat. First, place your body on your stomach on the mat and extend your arms while holding the towel forward. Straighten the towel with a strong, steady effort and then extend your back and pull the towel up to your chest. Make sure to squeeze your back muscles tightly after each repetition for maximum benefit. For the best results, repeat the process for an optimal warm-up or cool-down routine.
Seated Towel Row
Using the towel again, this workout will exercise your arm and back. Straighten the towel and hook it on your legs. Pull your shoulder blades together, keep your elbows close to your body and squeeze your back. Exhale when you perform the pulling movement, and inhale when you recover. Do twelve repetitions for each leg, starting on the left leg and then switching to the right.
Towel Twist
Straighten the towel with effort and twist your body to the left and right side in order to feel the pull on each arm. Make sure to exert enough effort with each twist so that you can feel the stretch in your muscles. As you twist your body, take a deep breath in and out for extra relaxation and to help stretch the muscles even more.
Photo by : Jordan Yeoh Fitness
Reverse plank
The reverse plank is an exercise that targets the posterior muscles, including the rear deltoids, upper back and lower back. In addition to this, it forces you to tighten your abdominal muscles, which will help you gain more core strength. Begin with seated position, stretch your legs and legs extended in front of you. Put your palms down on the ground in front of you with your fingers spread out. Keep your arms straight and press into your palms. Squeeze your core and push your hips up toward the ceiling. Hold this position for 45 seconds.
Photo by : Tone and Tighten
If you’re serious about growing your biceps, then make sure you’re fueling your body with the right nutrients. Divide your daily protein intake into four to six meals throughout the day, with each meal containing lean proteins such as eggs, poultry, turkey, chicken breast, tuna, salmon and lean meat. After exercising, finish off with a whey protein shake as it is quickly absorbed and an excellent choice to consume after exercise. With the right nutrition and exercise, you’ll be sure to see those bigger arms you’re after.