Even at home, you can get the wider biceps of your dreams. You just need to know what are the best exercises for wider biceps. Let’s learn more about the exercises that you can make into a routine.
4 Exercises for Wider Biceps
As a fitness buff, I am very interested in efficient exercises that can be done easily even at home. One of my fitness goals is wider biceps and I know it’s a tough goal. To optimize my time at home, I chose certain exercises that are effective for the biceps.
Below are some exercises that are worth doing to get wider biceps at home:
1. Inverted Rows
Find a place like a table to lie underneath and make sure it is sturdy, grasp the edge of the table, and then pull your body up. When pulling your body up, make sure your chest is in a high enough position.
A regular table may not be the right choice, you can choose reliable furniture for inverted rows.
2. Do Hammer Curls with Your Towel
Prepare a towel and hold it while standing. Hold the towel and then create tension. Next, fold your hands towards your shoulders, lower them slowly, and do 12 reps and 4 sets.
3. Diamond Push-Up
Make sure you are comfortable lying down, position your hands under your chest, and form a triangle. Then make sure your legs are straight behind you, then lower your body, by bending your elbows. Push up again to the starting position, and do about 10 reps in one set.
4. Bench Dips
Find a sturdy chair and sit on its edge. Place your hands on the edge of the chair, legs straight, and lower your body. Do about 12 reps in one set of the exercise.
FAQ
How to get wider biceps at home?
Even at home, you can still get wider biceps. You can vary your home workout with chin-ups, push-up variations, bodyweight curls, resistance band curls, and isometric holds.
Why are biceps hard to grow?
Lack of training intensity or overtraining is the reason. Your diet should also be adjusted as your muscles need protein and other nutrients.
What part of the arm makes the biceps look big?
The upper forearm or short head if trained well can create a bulked visual. But for a proportional biceps look, it’s also important that you train your triceps.
Can hammer curls enlarge the biceps?
Hammer curls can be one of the effective exercises for wider biceps. It’s not only good for the biceps, but also the brachialis muscle (below the biceps).