How To Get Ripped Arms At Home - These 5 Bicep Exercises

Want strong, muscular, shirt popping biceps? Sure, every guy does!

Just add these bicep exercises into your home workouts. They will build strength and add muscle to your biceps. You can also combine them with our home tricep exercises to build truly irresistable arms.


Here's 5 Bicep Exercises You Can Use To Get Muscly Arms

  1. Pullups
  2. Concentration curls
  3. Dumbell hammer curls
  4. Double dumbbell curls
  5. Chainsaws



This is one of the best bicep exercises out. It can be quite difficult to do many of them at first, but if you persevere, you will find they get easier and you get huge strength gains. This exercise has many variations so you never get bored.

Are these too hard for you? Ask someone to help lift you up then try to lower yourself down slowly. If you can do a few of these it won't be long before you can do them by yourself.

  1. Find a bar.
  2. Hang from the bar with your palms facing towards you.
  3. Pull your body up until your chin is just over the bar.
  4. Lower yourself down slowly. Try to avoid swinging.
  5. Repeat.



Concentration Curls

Make sure you go through the full range of motion here. Don't shorten up the movement by only going halfway down. This will ensure that your bicep is strong in all positions.

When you get towards the end of your set, the tendancy is to bring your shoulder down to meet the dumbbell halfway. Try to resist this. Make your bicep do the work!

  1. Get some weights.
  2. Sit down like shown in the picture.
  3. Rest your elbow on your leg.
  4. Lower the weight down until your arm is straight.
  5. Slowly bend your arm until it can't bend anymore.
  6. Slowly lower your arm again until it is straight. Don't let it just drop.
  7. Repeat.



Dumbbell Hammer Curls

Try to do these slowly. Sometimes it's easy to get carried away and feel like you're running. Although this is fun you won't work your biceps as much as you could be. The more controlled the movement is, the better.

  1. Get some dumbbells and hold one in each hand.
  2. Hold the dumbbell the same way you would hold a hammer.
  3. Bend your right arm and straighten your left arm at the same time.
  4. Bend your left arm and straighten your right arm at the same time.
  5. Repeat.



Double Dumbbell Curls

You can perform these bicep exercises with either 2 dumbbells or a barbell. You can also alter the grip. The grip in the second set of photo's targets more of the muscles in your forearms.

  1. Hold a dumbbell in each hand. (With your chosen grip)
  2. Lift the dumbbells up to your chest.
  3. Lower them back down to the bottom again. (Slowly)
  4. Repeat.

bicep exercises with a dumbbellbicep exercises with a dumbbellbicep exercises with a dumbbellbicep exercises with a dumbbell

Back to top



This exercise works both your upper back and biceps.

  1. Get into the position shown.
  2. Raise the dumbbell up to your chest and squeeze your upper back muscles.
  3. Lower it back down to the floor slowly.
  4. Repeat.
  5. Swap sides

bicep exercises with a dumbbellbicep exercises with a dumbbell

Back to top


Build Some "Guns" You Can Be Proud Of

bicep exercisesThis guy on your right is Sean Nalewanyj.

Sean knows a thing or two about training for big arms. Heck, look at the size of them...(He's got 17" biceps!)

Sean is also the author of my favorite muscle building program, "the muscle gain truth no fail system". And if you're looking to pack on some serious muscle to your guns, this is where I suggest you start.

It's not the same old stuff you've heard before. In fact, what he teaches may surprise you. For example, you can learn in his program (p71)...

"The reality is that building huge, muscular arms has very little, if anything to do with direct arm movements." - Sean Nalewanyj

Didn't expect that did you?

Click here to build massive guns with Seans program!




Free updates

Sign up to our monthly newsletter to receive free updates about the latest in home fitness. As a bonus you'll also receive 2 free e-books to help you tone up and lose weight. Click here to sign up