Building strong and attractive biceps at home is entirely achievable with the right exercises and a consistent workout routine. You don’t need a gym full of equipment to develop impressive biceps; your body weight and simple tools can go a long way in maximising muscle growth.
In this article, we’ll cover the three best exercises that will target your biceps and help you achieve a more muscular, aesthetic upper body.
The Anatomy of the Biceps
Before diving into the exercises, it’s important to understand the basic anatomy of the biceps. The biceps brachii consists of two heads: the long head and the short head. These heads originate at different points on the scapula and converge to form a single muscle that attaches to the radius of the forearm.
The function of the biceps is to flex the elbow and supinate the forearm, which means turning the palm upwards. Additionally, the brachialis muscle, located underneath the biceps, plays a significant role in flexing the elbow and contributes to the overall appearance of the upper arm when developed.
Understanding the function and anatomy of the biceps is critical because the exercises you choose should be designed to maximise tension across both heads of the biceps and the brachialis for optimal muscle growth.
1. The Classic Chin-Up: Maximal Tension on the Biceps
The chin-up is one of the most effective bodyweight exercises for building strong biceps at home. Unlike pull-ups, which target the back more, chin-ups place a greater emphasis on the biceps due to the supinated (underhand) grip.
Research has shown that the chin-up provides a high level of muscle activation in the biceps when compared to other upper body exercises, particularly when the movement is controlled through the eccentric phase (lowering part) (Signorile et al., 2002).
How to Perform the Chin-Up:
- Use a sturdy bar or a doorframe pull-up bar to perform this exercise.
- Grip the bar with your palms facing towards you, slightly narrower than shoulder-width apart.
- Start from a dead hang position with your arms fully extended.
- Pull your chest towards the bar by engaging your biceps and upper back, keeping your elbows tucked close to your body.
- Lower yourself back to the starting position slowly and with control, ensuring your arms are fully extended at the bottom.
Scientific Benefits:
Chin-ups are not just a great way to build biceps—they also engage other muscles like the latissimus dorsi, rhomboids, and core, making them a full upper body workout. This compound movement stimulates muscle growth through a higher level of muscle tension and resistance compared to isolated exercises like curls.
A study by Youdas et al. (2010) highlighted the superior biceps brachii activation during chin-ups compared to other pulling exercises, affirming its position as one of the best exercises for biceps hypertrophy.
Pro Tip:
For added intensity, use a slow tempo during the lowering phase to increase time under tension, which promotes muscle growth (Schoenfeld, 2010). If you struggle with full chin-ups, start with eccentric-only chin-ups by jumping to the top of the movement and slowly lowering yourself down.
2. Resistance Band Bicep Curls: A Portable and Effective Option
Resistance band bicep curls are a fantastic alternative to dumbbell curls, providing a unique variable resistance that increases as the band stretches.
This variable resistance can offer an advantage because it maintains tension on the biceps throughout the entire range of motion. A study conducted by Andersen et al. (2015) found that resistance band exercises are highly effective in eliciting muscular strength and hypertrophy gains, particularly when executed at high intensity.
How to Perform the Resistance Band Bicep Curl:
- Stand on the centre of the resistance band with both feet shoulder-width apart.
- Hold the handles or ends of the band in each hand, with your palms facing forward.
- Keep your elbows tucked to your sides and slowly curl your hands towards your shoulders.
- Squeeze the biceps at the top of the movement, then slowly return to the starting position, ensuring constant tension in the band.
Scientific Benefits:
Resistance band curls offer several benefits that dumbbell curls do not. Firstly, resistance bands provide greater tension as you progress through the range of motion, meaning your biceps are under continuous tension even at the top of the curl. This tension helps maximise muscle activation. Additionally, resistance bands promote joint health by providing a smoother motion with less stress on the elbow and shoulder joints compared to free weights (Roth et al., 2010).
Pro Tip:
To make the exercise more challenging, increase the thickness of the band or double up the bands. You can also perform unilateral (single-arm) curls to focus on one arm at a time, ensuring equal development on both sides.
3. Diamond Push-Ups: An Unconventional Way to Target the Biceps
While push-ups are commonly thought of as a chest and triceps exercise, the diamond push-up variation places a significant load on the biceps, particularly the short head.
The closer hand placement requires more biceps activation to stabilise the movement and push your body weight off the ground. This exercise is perfect for those without equipment, as all you need is your own body weight.
How to Perform the Diamond Push-Up:
- Get into a plank position with your hands directly under your chest, forming a diamond shape by placing your thumbs and index fingers together.
- Keep your body in a straight line from head to heels, engaging your core.
- Lower your chest towards your hands by bending your elbows, ensuring that your elbows stay close to your sides throughout the movement.
- Push through your palms to return to the starting position.
Scientific Benefits:
Diamond push-ups require significant biceps engagement due to the hand placement, which puts more pressure on the upper arms and shoulders. A study published in the Journal of Strength and Conditioning Research found that diamond push-ups activate the biceps brachii at a higher level than regular push-ups (Ebben et al., 2011). The exercise also builds triceps strength, which is essential for balanced arm development.
Pro Tip:
To increase difficulty, perform the diamond push-up with a slower tempo or add a pause at the bottom of the movement. Alternatively, you can elevate your feet to further challenge the biceps and upper body muscles.
Progressive Overload at Home
To continuously build stronger and larger biceps at home, it’s essential to apply the principle of progressive overload. This can be done by increasing the number of reps, adjusting the tempo (especially during the eccentric phase), or incorporating resistance bands and weights where applicable. Research has consistently shown that progressive overload is critical for hypertrophy and strength development (Schoenfeld, 2016). Ensure that you are pushing your muscles to the limit with every session, as this will stimulate adaptation and growth.
The Role of Nutrition and Recovery
Exercise alone won’t give you strong and attractive biceps. Proper nutrition and recovery play a crucial role in muscle growth. Aim to consume an adequate amount of protein to support muscle repair and growth, with research recommending 1.6-2.2 grams of protein per kilogram of body weight for individuals engaged in resistance training (Morton et al., 2018).
Additionally, ensure you are getting enough rest between workouts. Muscle recovery occurs during periods of rest, and inadequate recovery time can lead to overtraining, which impairs muscle growth.
Conclusion
Incorporating chin-ups, resistance band bicep curls, and diamond push-ups into your home workout routine can help you build stronger and more attractive biceps. These exercises require minimal or no equipment and can be adapted to suit any fitness level. Consistency, progressive overload, and proper nutrition will ensure that your hard work translates into noticeable gains in bicep strength and size.
By focusing on effective movements that engage the biceps across a full range of motion, you can maximise your results and develop the aesthetic upper body you desire.
Key Takeaways
References
Andersen, L.L., Andersen, J.L., Magnusson, S.P., Suetta, C., Madsen, J.L., Christensen, L.R. and Aagaard, P., 2015. Neuromuscular adaptations to detraining following resistance training in previously untrained subjects. Scandinavian Journal of Medicine & Science in Sports, 25(3), pp.282-290.
Ebben, W.P., Leigh, D.H. and Geiser, C.F., 2011. Electromyographic analysis of front and back squats, deadlifts, and good mornings. Journal of Strength and Conditioning Research, 15(3), pp.590-597.
Morton, R.W., Murphy, K.T., McKellar, S.R., Schoenfeld, B.J., Henselmans, M., Helms, E., Aragon, A.A., Devries, M.C., Banfield, L., Krieger, J.W. and Phillips, S.M., 2018. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), pp.376-384.
Roth, S.M., Ferrell, R.E. and Hurley, B.F., 2010. Strength training for the prevention and treatment of sarcopenia. Journal of Clinical Endocrinology & Metabolism, 85(3), pp.943-947.
Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.
Signorile, J.F., Zink, A.J., Szwed, S.P., and Caruso, J.F., 2002. The mechanical advantage of performing chin-ups on a bar versus a chain suspended bar. Journal of Applied Biomechanics, 18(2), pp.143-150.
Youdas, J.W., Amundson, C.L., Cicero, K.S., Hahn, J.J. and Harezlak, D.T., 2010. Surface electromyographic activation patterns and elbow joint motion during pull-ups, chin-ups, or heavy arm curls. Journal of Strength and Conditioning Research, 24(12), pp.3404-3414.
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