Carrying out training at home is one of the practices that has experienced a great boom, especially as a result of the coronavirus pandemic, where we were forced to stay for almost three months in our homes. However, before this time, there were already many people who chose to exercise at home. There are countless routines adapted to exercise at home. Today we are going to see some of the exercises we can do to tone the biceps at home .
The biceps is located in the upper and anterior part of the arm. Its function is the supination and flexion of the forearm . It is important to know that the biceps is made up of two heads. One of them, known as the long portion, is located on the outside, while the other – called the short portion – is on the inside. To properly tone the biceps at home we must do exercises that involve both areas.
Do you want to know how to tone your biceps at home? Here we show it for you to take note.
How to tone your biceps at home
When we consider doing a specific training of a body area, we must plan the routine in such a way that that muscle group can rest throughout the week while we train other areas. If, on the contrary, we do exercises of the same muscle group every day, what is known as muscle fatigue will appear, and it is also more likely that an injury will occur. Therefore, it is important to properly organize and distribute the exercises within our routine.
Another thing that we must take into account is the weight that we are going to use when performing some of the exercises. It is convenient to start with light weights that allow us to exercise the biceps without demanding too much effort. As we progress in training, we can increase and adjust the weight .
To tone the biceps at home, it is good that we perform 3 or 4 series of each exercise and in each of them we do 10 to 15 repetitions with breaks of 20 to 30 seconds between the series . If in any exercise it is difficult for us to reach the end, we can lower the weight or reduce the number of repetitions.
Once we are clear about these aspects, we are going to see some of the exercises that help us tone the biceps at home. Do you know which ones they are? Don't worry: we show them below so you don't hesitate to include them in your weekly routine.
Dumbbell bicep curl
This exercise is based on performing the famous weightlifting. To do it correctly, we are going to select some weights that are the most appropriate for our level.
We stand with our feet at shoulder height and slightly flex our knees. We take the dumbbell with the palm of the hand up and the wrist straight , making force with it. It is important not to let the wrist loose. We tighten the abdomen while raising the dumbbell towards our shoulder, without moving the elbow and without losing the position of the hand. After that, we slowly lower the hand to the original position in 4 beats. We can perform the exercise in both arms at the same time or alternate between them.
Hammer bicep curl: tone your biceps at home
This exercise is the same as the previous one, with the only difference being the position of the hands. In this case, the palms of the hands are facing inwards . We perform the entire exercise by raising and lowering the forearms without moving the elbows. With this exercise we emphasize the work on other parts of the biceps.
Concentrated bicep curl
To tone the biceps in each of the movements we perform, the concentrated bicep curl is useful. It is similar to the bicep curl, but this way we can get better results .
To do this, we sit down and place our elbow on the inside of our leg , at the height of the thigh. In that position we raise the arm bringing the dumbbell up to our shoulder. We go down slowly, approximately until the elbow forms a 90º angle.
Bicep curl with rubber bands
Another exercise we can do is to tone the biceps using rubber bands . To do this, we stand, step on the rubber and grasp the ends with each hand. We place our palms up and raise our hands towards our shoulder. During the descent we maintain the tension and descend slowly. The elbows do not move at any time.
Supine chin-ups
With chin-ups we mainly work the back, but if we also want to work our biceps we must perform a closed supine grip . Through this type of grip, a greater involvement of these muscles is achieved.
Plank push-up to tone the biceps at home
Performing this exercise is very similar to a plank. We stand in a plank position with our elbows resting on the ground. After that, we place one hand on the ground , rise and place the other hand . Once up, we lower one elbow to the original position and then the other. And we constantly repeat the exercise alternating between both arms the beginning of the movement.
