BIP.

Exercise library · Biceps · At home

Biceps exercises at home

11 biceps exercises you can do at home, with dumbbells, resistance band and other.

Biceps training at home

Your biceps need something to lift, so at home dumbbells or a resistance band are what make the difference. With dumbbells the biceps curl, hammer curl and concentration curl cover the whole muscle. If your weights are too light, do the slow negative curl, taking three to five seconds on the way down. With a band the band curl and band hammer curl work, and if you have nothing else, a packed backpack will do.

Dumbbells7

Resistance band3

Other1

All 18 biceps exercises, gym included →

Want them set out in a programme?

Tell BIP you train at home and what you have, and BIP builds a weekly programme from exactly that, with sets, reps and rest worked out. The first week is free, no card.

Create a programme →