She Strengthens

Unlock Stronger Biceps Without Leaving Home

Are you tired of feeling self-conscious about your arms? Do you dream of having toned, lean biceps like your favorite superheroes? Look no further! We’ve got the ultimate guide to building rock-solid biceps from the comfort of your own home.

Understanding Your Biceps

Before we dive into the exercises, let’s talk about the anatomy of your biceps. You have two heads of the muscle, and it’s essential to target both to achieve balanced growth. Our certified personal trainers, Brandon Adams and Justin Faucio, share their expertise on how to customize a routine that works for your goals.

Bodyweight and Banded Exercises

These exercises require minimal equipment and can be done with items you likely have at home. Get creative and add some variety to your workout!

1. Grocery Bag/Backpack Curl: Fill a sturdy bag or backpack with heavy objects and curl it up to shoulder level.
2. Broomstick Curl: Hang a weighted backpack on a broomstick and curl it up.
3. Inverted Row: Lie under a broomstick placed on two chairs and pull yourself up.
4. Banded Curl: Stand on a resistance band and curl it up with your arms.
5. Banded Hammer Curl: Curl the band with your palms facing each other.
6. Banded Reverse Curl: Curl the band with your palms facing down.
7. Barbell Biceps Curl: Use a barbell or broomstick with weighted backpacks.
8. Reverse-Grip Barbell Curl: Hold the barbell with your palms facing down.
9. Supinated-Grip Barbell Row: Bend forward and pull the barbell towards your stomach.
10. Neutral-Grip Pull-Up: Perform a pull-up with your palms facing each other.
11. Reverse-Grip Pull-Up: Do a pull-up with your hands holding the bar in reverse.
12. Wide-Grip Pull-Up: Do a pull-up with your hands spread farther apart.

Dumbbell Exercises

Grab your dumbbells and get ready to build those biceps!

13. Dual-Arm Dumbbell Curl: Hold a dumbbell in each hand and curl up.
14. Alternate-Arm Dumbbell Curl: Curl one arm at a time.
15. Preacher Curl: Create a makeshift bench and curl up.
16. Dumbbell Hammer Curl: Curl with your palms facing each other.
17. Inner Biceps Curl: Stand with your legs shoulder-width apart and curl up.

Kettlebell Exercises

These exercises require only a kettlebell or two.

18. Kettlebell Curl: Hold a kettlebell in one hand and curl up.
19. Static Kettlebell Curl: Hold one kettlebell still while curling with the other.
20. Supinated Kettlebell Curl: Curl with your upper body folded forward.
21. Kettlebell Hammer Curl: Curl with your wrist neutral and in line with your lower arm.

Creating Your Custom Biceps Workout

Our CPTs recommend starting slow to prevent injury and burnout. Choose 2-3 exercises and perform 6-20 reps each, depending on your experience and goals. For intermediate to advanced lifters, work your desired targeted areas 2-3 times per week to maximize muscle growth.

Try this sample biceps routine:

• 5 sets of grocery bag curls
• 5 sets of reverse-grip pull-ups
• 5 sets of broomstick curls
• 5 sets of supinated kettlebell curls
• 5 sets of static kettlebell curls

Remember to listen to your body and adjust the routine as needed. With consistency and patience, you’ll be flexing those Avenger arms in no time!