Step by Step: Bicep Workouts to Do at Home in 2023

Sometimes, staying in shape can seem like a huge mountain to climb. You might have a busy working life, and with Covid-19, most gyms have been closed. It’s easy to use these factors as an excuse. But the truth is, there are tons of great Bicep Workouts to Do at Home, meaning you can stay in shape as well as stick to your hectic schedule in 2023.

Push-ups

Push-ups are at the top of everyone’s workout list and come in a few different forms. They’re used to engage your core, but a few tweaks can focus the muscle tension on your biceps.

• Reverse Push-ups

1. Legs out behind, toes on the floor, and arms underneath your shoulders, supporting your weight.
2. Turn your hands, palms still facing the floor, so your fingers are pointing towards your toes rather than straight ahead.
3. Lower yourself to the floor.
4. Hold for 4 seconds, then return to the original position.

 Note: Your wrists may not be that flexible initially, so don’t go too far if it starts to feel uncomfortable. Your flexibility will increase with practice.

• One Arm Push-ups

1. Start with the standard push-up position and shift your weight to one arm.
2. Place the other arm behind your back.
3. Keeping your back straight, lower yourself to the ground.
4. Hold for 4 seconds and lift back up.
5. Ensure you switch arms every five reps to keep the muscle growth even.

• Diamond Push-ups

1. Start in the traditional push-up position.
2. Pull your hands closer together so they make a diamond shape below you using your forefingers and thumbs.
3. Lower yourself, so your chest almost touches the floor and hold for 4 seconds.
4. Lift again until your elbows lock out.

Pull-ups

A pull-up bar is an essential bicep workout equipment that’s easy to fit into any doorway.

1. Stand with your hands at shoulder-width apart, palms facing forward.
2. Engage your back and core muscles, push your elbows down and lift your entire weight up.
3. Once your chin reaches the height of the bar, lower and repeat.

Chin-ups

1. Return to your pull-up bar. Hands a little closer than shoulder-width apart, palms facing toward you.
2. Pull up with your biceps and hang for 2-5 seconds before lowering.

Planks

‘Planking’ is a popular exercise to engage the core and biceps. It involves using your feet and elbows as surface touchpoints and stiffening your core to keep your body as rigid as possible.

This exercise tightens your core muscles to keep your body straight and builds your biceps by the effort of keeping you off the floor.

• Plank Up-Down

1. Start in the push-up position, but using your elbows and forearms on the floor rather than your hands.
2. Hold your position for 30 seconds.

To take this a little further. Put both palms out in front of you and push your body into a push-up position. Hold for another 30 seconds, then return to plank position.

• Side Plank

1. Start in a plank position.
2. Rotate your body 90 degrees, so your side is facing the floor.
3. Lift one arm above you and point your fingers to the sky.
4. Stay in this position for 30 seconds.
5. Lower to face the floor and repeat using the other elbow.

Handstands

1. Stand a few feet away from a wall.
2. Place your hands on the floor in front of you, shoulder-width apart.
3. Walk your toes up the wall behind you until your legs are straight.
4. Hold for as long as possible before walking back down.

Give them a go, get into a routine, and remember, you don’t need to spend hours at the gym to stay in shape.

Disclaimer: I may be a good marketer, but I’m in no way a certified healthcare professional, so take my words with a grain of salt and consult your physician/trainer before doing any of the above exercises.