World's Top Alternative Medicine Consultant

How To Build Biceps At Home? 7 Quick & Easy Steps

Do you want to look like a bodybuilder but don’t want to spend hours in the gym? Like you look more desirable to her by having toned arms, according to a UCLA study?

It appears as if you’ve arrived at the proper location. Trainers Phil Sims and Ollie Frost gave us the dirt on building massive biceps for you. Get ready to shoot.

How To Build Biceps At Home? 7 Quick & Easy Steps

1. Take a weight off

To get bigger biceps, you must first weight the barbell till it bends and then grunts like Sharapova with a megaphone. Not at all. Frost recommends loading the bar with weights that you can comfortably lift 12 to 15 times rather than aiming for your personal best with each rep.

Why? When you push your body to the limit, your body’s main muscle-building ingredient, testosterone, is depleted. You can learn a thing or two from Jason Statham’s training advice.

After doing 12-15 bicep curls, take a 45-second pause and begin again. After three rounds, you’ll be ready to wreak havoc in the streets.

  • Keep your palms pointing outwards while holding two dumbbells at your thighs.
  • Lift the dumbbells using your biceps until they are shoulder height, descend them and repeat the movement.

2. Train less

Playing hard to get is the most acceptable way to bulk up your biceps. According to Sims, you need only devote 20-30 minutes each week to working on your mirror muscles to get the maximum results. Any more will put undue strain on your cannons, causing the muscle fibers you worked so hard to strengthen to rip apart.

Bicep flirting will keep them interested even if you’re not spending every night with them.

Why? Your show muscles will gain a supplementary benefit if you follow proper techniques throughout your other routines.

As a result, your biceps and triceps will be worked to the point where they won’t be overworked but will still give enough stimulus to get you to the gun show.

3. Go hard or go home

If you want a few sleeve-rippers, you’ll have to labor for them, but only for a short period. The most excellent technique to bulk up your bis is with short bursts of 20 minutes of High-Intensity Interval Training (HIIT), which target your more giant muscular fibers.

Read More: Can You Lose 20 Pounds In A Month?

Confused? Here’s how it works. Your muscles are made up of fast and slow-twitch muscle fibers. Unless you’ve mistakenly shrunk your t-shirt in the wash, little slow-twitch muscle fibers will not fill out your t-shirt shortly. On the other hand, fast-twitch muscles are more prominent and employed for decisive actions.

Researchers at the Department of Clinical Physiology in Stockholm have discovered that severe training is efficient for switching slowly to fast-twitch fibers.

But wait, there’s more to come. Thanks to our HIIT home exercises utilizing dumbbells, kettlebells, or your bodyweight, you don’t even have to pay for a gym membership. Please, don’t claim that we don’t do anything for you.

4. Use your brothers in arms

What is the worst strategy to use in the war on terror? The biceps are Frost’s exclusive focus, he explains. Even though your forearms are twice as massive as your biceps, your biceps are the only part of your arm that people notice.

Compound workouts targeting all of your arms are the best way to get the job done. The more muscles you work, the more calories you burn, and the more toned you seem, so it’s a no-brainer.

Remember that parents have their favorites (you, of course), but as a good father, you must love all of your children equally. But how? Take a look at these three great complex exercises for a balanced workout of your upper arm muscles.

Military Press

  • Hands shoulder-width apart and elbows tucked down tight to your body in a press-up posture.
  • Maintaining your elbows tight to your sides throughout, lower your torso until your chest is an inch from the floor. –
  • Fully extend your arms as you drive up for an explosive uprising.


  • With your hands facing inward and your arms straight, grab the bars of a dip station.
  • Ensure your elbows are tucked towards your body, and don’t flare out when you lower them to the appropriate angle.
  • Push yourself back to the top and do it again.

Close grip bench press

  • Sit on a flat bench with a narrow, overhand grip on a barbell.
  • Breathe in and steadily lower the bar until it touches your mid-chest in the beginning position.
  • As you exhale, quickly return the bar to its original position. Push the bar using your chest muscles, not your back.

5. Don’t neglect the little guys

I don’t believe that’s the case. Increase the strength of your stabilizing muscles to maximize your biceps and preserve your arms intact.

It is doubtful that you’ll ever hear a female courting over your rotator cuffs. However, these tendons are essential in transforming your arms from scrawny to brawny without injuring yourself from muscular imbalances.

After the main event, introduce the reverse grip bicep curl to keep your arm-pump routine going strong.

Reverse Grip Bicep Curl

  • Hold two dumbbells with an overhand grip at your thighs while standing with your legs shoulder-width apart.
  • The dumbbells should be around shoulder height as you raise your forearms while maintaining your upper arms close to your torso.
  • Return the dumbbells to the starting position and repeat.

6. Get a grip

As it turns out, getting the most out of every repetition is a piece of cake. The most straightforward approach to stimulate your arm’s rapid twitch fibers is to squeeze your bis while performing any motion at a slow speed.

Physical therapists like Frost prefer bicep cable curls because they keep the muscle under stress throughout the workout.

Cable bicep curl

  • Hold a cable bar at shoulder-width apart with an underhand grip.
  • Raise the bar to your shoulders by flexing your elbows with your biceps.

Could you return to your thighs and do it again?

Is the cable machine gone? According to Sims, you can get the most out of every free-weight exercise by flexing your muscles all the way through. You should avoid doing this in front of a mirror since the spectacular muscle pump will make it difficult to focus on your form.

7. Keep your form

You’ve heard of him. With his back arched and weights swinging like a pendulum on steroids, the one who yells out his “bicep curl” repetitions. The dude is douchey, as you would have imagined.

If you want to grow muscle rapidly, don’t only lift weights with your back or forward; employ your entire range of motion while doing so. Your arm will be damaged if you do anything else.

Read More: What Are The Quickest Way To Lose Weight In A Week?

Why? Your biceps will not expand, and your risk of injury will increase if you don’t use the proper technique when doing bicep curls.

While it may first appear spectacular to pile on as many pounds as you can on your barbell, you’ll look a lot cooler in A&E.