How to quickly pump up your biceps at home

• Push-ups
• Pull-up
• Exercise with dumbbells
• Barbell exercise
• Training frequency and number of repetitions

The biceps is a large muscle of the shoulder, involved in flexing the forearm at the elbow, the shoulder at the shoulder joint, turning and rotating the arms. With the help of training, you can significantly increase and strengthen the muscle in your arm.

The effect of “pumping up” the biceps is achieved not only by training in the gym, but also by doing independent exercises at home. There are many biceps exercises with sports equipment and using your own weight, which, with persistence and constant implementation, will give good results.

Properly selected exercises, when performed correctly, effectively affect the biceps, increasing its size and strength.

Before any exercise, a warm-up is necessary to warm up the muscles and prevent possible injuries.

Features of biceps pumping

The biceps is a prominent muscle of the shoulder joint, which serves to flex and extend the arm, consists of a short and long muscle head, is constantly in sight and serves as a clear demonstration of physical strength in men. Even in a relaxed state, it clearly stands out under the skin, and in a tense state it turns into a relief “ball”.

The biceps are pumped up using its natural function - flexion/extension at the elbow joint at full and partial strength, using weighting equipment and gradually increasing weight loads. Exercises with full amplitude of flexion/extension of the arm will “work” to increase muscle mass, incomplete flexion will improve the definition of the biceps. By combining these exercises and using dumbbells, a barbell and a horizontal bar, you can achieve impressive results within 1-2 months.

Diet is also important

The biceps should be developed along with the rest of the body, otherwise the figure will look disproportionate, and you will have to wait 6 months or more for results. A balanced menu will accelerate the growth of muscle mass, which necessarily contains:

• chicken breast;
• low-fat cottage cheese and fermented milk products;
• fish, mackerel and salmon are very healthy;
• brown unpolished rice (wild);
• oatmeal and other cereals that supply carbohydrates;
• vegetables, fresh and steamed;
• eggs, at least 2 per day, but 10 is possible;
• beef or turkey as sources of protein.

You should eat meat, vegetables, and cereals every day. Your diet should be carefully planned to ensure it is balanced and nutritious.

Pumping up biceps at home

Always remember that muscles are not a piece of insensitive rubber, but a part of your living body. With significant potential, the arm muscles require careful handling and proper warming up before starting training. Also try to avoid strong jerks when performing exercises, so as not to tear the ligaments and avoid injury.

Train your biceps no more than 1-2 times a week, perform the exercises correctly, increase the weight load gradually (until mild pain appears in the muscle) and control your breathing. Lift weights while bending your arm while exhaling, and extending while inhaling. If you do everything correctly, you will avoid injuries and be able to exercise regularly.

If you prefer to pump up your biceps at home, a pair of dumbbells, a small barbell and a horizontal bar will suffice. Most exercises with dumbbells and barbells can be performed in a standing or sitting position; some exercises require the use of an elbow rest and a board adjustable in height and angle.

Push-ups

The most accessible exercise, which is basic, and does not require additional equipment and devices. Despite the fact that when performing this type of exercise, the muscles of the chest and triceps are maximally pumped, almost all the muscles of the body are involved in it. Some muscles are used dynamically, while others statically support the body in the desired position. This also applies to the biceps, which are involved in the exercise. In addition, push-ups will increase the triceps, making the arm larger in size and in harmony with the biceps.

Push-ups from the floor, loading the triceps, promote increased blood circulation in the biceps, which is located in close proximity and activates metabolism in them. Therefore, simultaneous training of these muscles gives significantly greater results than when working them separately. To work more muscles, you can diversify your push-ups by changing the width of your arms.

Pumping your biceps with dumbbells

Dumbbells are one of the popular exercise machines for pumping arm muscles. Their main advantage is that they allow you to pump your biceps separately from other muscles and do not require additional equipment. Flexion and extension of the arm may require support (in a sitting position).

Experts identify five types of exercises for biceps with dumbbells - curling one arm with a reverse grip, synchronized curling of both arms with a reverse grip, “hammer” (alternating) curling of arms with a vertical wrist position, raising arms with a straight grip of dumbbells and lifting dumbbells on a towel with a wide grip .

• Lifting dumbbells from a sitting position

Exercises with dumbbells in a sitting position are one of the most effective options for pumping up your biceps. Most exercises in this position require the use of an elbow support (table, sofa, bench) or elbow support on the knee. The exercises should be performed slowly with variable amplitude and maximum load on the muscles.

• Dumbbell Hammer Raise

The hammer lift of dumbbells is an alternating raising of the arms along the body with a vertical position of the hand (thumb on top) or a horizontal position of the hand (thumbs facing each other).

The exercise is performed in a standing position and does not require additional equipment. The main task is to give maximum load only to the biceps, relaxing other muscles of the body. The back and legs should be straight.

• Lifting the barbell with a regular and reverse grip

Barbell exercises to pump up arm muscles should only be done at the stage when you have already developed muscle mass. The exercises can be performed sitting or standing, the barbell is grasped with two types of grip - normal and reverse, bending and extending the arms is done slowly, the back should remain straight, the elbows should be motionless, and the weight load can increase gradually.

1. In terms of technique, the exercise with a regular grip is identical to exercises with dumbbells while standing. The barbell is taken at shoulder width, slowly rises until the projectile touches the chest, and then also slowly lowers at arm's length to the starting position.
2. Exercises with a reverse grip (fingers from below) require increased muscle tension in the hands and forearms, good physical fitness and knowledge of safety precautions.

It is necessary to constantly monitor the weight of the barbell, measure your physical capabilities with the given load - exercises must be performed without compromising technique. An important condition: the extension of the arms should not be complete - the barbell below should remain on slightly bent arms.

Exercises with a barbell to pump up the biceps should be performed in 4-5 sets (6-10 repetitions) with short pauses in between. To increase the effectiveness of exercises, you can change the weight load - increasing and decreasing the weight of the barbell, speeding up and slowing down the press of the apparatus. As an additional exercise, the biceps can also be pumped while sitting on a Scott board with an adjustable inclination angle and seat height.

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Home training equipment

To effectively train your biceps at home, you need to acquire additional equipment. Without it, answer the question “How to pump up biceps at home?” it won't work out completely.

Collapsible dumbbells

The best machine for training biceps at home. By adding weight, the principle of load progression is observed. Heavy dumbbells allow you to pump up both the biceps and the muscles of the whole body, which increases the rate of muscle growth.

Complex horizontal bar-bars

With its help you can work all the muscles of the upper body. The parallel bars are an opportunity to learn how to do pull-ups and push-ups on parallel bars, which will strengthen the muscles of your back, chest, biceps, triceps and deltoids. The complex allows you to work out the muscles of the abs and forearms. The efficiency of working with a horizontal bar and parallel bars increases if you use it together with a belt for attaching weights and weight plates.

Barbell

The best accessory to answer the question “How to build biceps at home?” But expensive and takes up a lot of space. You will have to purchase additional plates of the appropriate size for the bar. A bench – if you want to do bench presses, and barbell racks if you want to do squats.

Kettlebells

An undeservedly forgotten piece of equipment with which you can train no less effectively than when working with dumbbells. Kettlebells are a development of both the biceps and all the muscles of the upper and lower body.

Tubular expander

The cheapest option. Allows you to pump up your biceps for men and women who do not strive to become professional bodybuilders and acquire “cans” of 45-55 cm. A universal expander allows you to work all the muscles of the upper and lower body from different angles, which increases its effectiveness in hormonal regulation. An expander, if used correctly, allows you to pump up your biceps at home. But don’t count on super results. As a result of training with an expander, the athlete will look more like an attractive beachgoer than a beefy bodybuilder. This is an ideal exercise machine for girls.

Rubber loops

An alternative to an expander. It has the same properties, but is more suitable for following the principle of progression of loads. We buy a set of several rubber loops and replace the entire gym with them. Resistance bands can be used to complement barbell exercises. But at home, their use in “solo” mode is justified. Expander and rubber loops are exercise equipment for those who do not want to spend money and take up space in the house. The result will not be so massive, but you will get an attractive figure. Dumbbells or kettlebells are the best choice for pumping up your biceps at home quickly. They cost more than an expander or loops, but the result can be more impressive. The barbell and its accessories are the best option for training at home. But the most expensive, and taking up a lot of living space. The horizontal bar and parallel bars are an alternative to dumbbells. With a weight belt it can be more effective than dumbbells. To train your legs, you can buy an expander or rubber loops.

How to pump up biceps at home without additional equipment

It is not always possible to use sports equipment when training arm muscles, and there is not always time for thorough training. But if you want to constantly keep your biceps in good shape, there are simpler ways to pump them up: push-ups (narrow and wide grip) or pull-ups on a horizontal bar using various techniques.

• Pushups

You can do this exercise anytime, anywhere – including at work in the office. An important condition: push-ups must be done with additional tension in the arm muscles - with a narrow or very wide grip, with different turns of the palms. The number of approaches can vary, as well as the number of push-ups in each of them. The exercise is performed slowly with stops at the top and bottom of the push-up.

• Pull-ups on the bar

This is a very effective way of constantly loading the biceps, which is also useful for muscle elasticity. Exercises on the crossbar are performed with a forward and reverse grip with different widths; flexion and extension of the arms are performed slowly until complete fixation at the top and bottom points.

It is recommended to perform pull-ups on the bar at least 2-3 times a week, gradually increasing the frequency of exercises, the number of approaches and the number of times in each of them (but not less than 3-5 approaches of 8-10 times). Over time, the technique becomes more complicated by tying a weight to the legs.

Set two: dumbbells

Hard work turns a monkey into a man, and a beginner into a true professional who is ready to raise the bar. Basic exercises will prepare your biceps for intense loads with barbells and dumbbells. Even experienced athletes do not neglect a five-minute warm-up, because it increases the effectiveness of training.

Working with additional accessories

You will need a stable stool, but a regular chair will do. Sit with your legs wide apart and rest your elbows on your thighs next to your knees. Squeeze dumbbells in your hands, palm facing up. Smoothly lower and raise the weight, straining your biceps at the end point. It is recommended to do the exercises one to four times. As your palm approaches your shoulder, you should bend your wrist so that your nails point toward the ceiling. Minimum 15 repetitions at a slow pace. You need to feel how each layer of the biceps tenses.

The second exercise involves a fitness ball. Lie with your back on the sports unit, arms outstretched with dumbbells held in them. Bend your elbows slightly so that tension is felt in the muscles. Palms facing the ceiling, feet firmly planted on the floor. Raise dumbbells above you with your arms slightly bent, while maintaining your balance.

Don't take the ball too far; you will need it for the third exercise. Kneel in front of the equipment. Take a dumbbell in one hand and leave the other free. Rest your upper limb with a weight on the ball, and hold it with the other. Bend your arm with the dumbbell so that your fist points to the ceiling. Lift the weight using your biceps muscles. The forearm should be perpendicular to the ceiling.

Unusual techniques

Wrap the dumbbell in a long towel and secure it so that it does not fall out during training. Holding the edges of the sports equipment with your hands, take a standing position. Keep the upper limbs at the seams, place the legs so as not to lose balance. The head looks forward, the chin does not tilt. The elbows do not move when lifting the dumbbells; you can lightly press them to the body to fix them. The main load falls on the biceps, the hands turn outward. Having reached the top point, freeze for a while and then lower it.

No extra equipment

Armed with dumbbells, take a standing position with your feet shoulder-width apart. Hold the weights with a straight grip, with the backs of your palms facing your face. Without twisting your wrists, lift the dumbbells by gently bending your arms. Fix the upper limbs at the peak.

The hands are turned towards the hips. Both hands squeeze dumbbells, the top finger covers all the others. Keep your back and legs straight, trying to transfer the load to your biceps. While the right hand rises, the left remains motionless, tightly pressed to the body. The upper limbs alternate, as if two blacksmiths are taking turns striking an anvil with hammers.

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