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

Pullups

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.