To get a great workout, you don’t need to belong to a gym. With a few free weights, it is possible to target your biceps, torch calories, and build muscle. These bicep-busting moves are a great place to start, and each requires little more than your own body weight and some free weights or dumbbells, in a weight that suits your fitness level.
Standing Concentration Curl
Start in a standing position with your legs shoulder-width apart. Bend over slightly, and extend one arm to the ground, holding a dumbbell in that hand. Bend your knees as needed to give yourself extra stability, then curl your arm holding the dumbbell towards your chest. If you’ve ever done a seated concentration curl, the motion will be very similar, but the standing position calls on extra muscles throughout the body to work harder as you target those biceps.
This is another standing move that requires you to have two dumbbells, one for each hand. Stand with your feet apart and your back straight, and lower your arms to the floor, gripping each dumbbell with the palms facing up. This is called a supinated grip, while a palms down hold is called a pronated grip. From the lowered position, lift your hands toward your shoulders, making sure to keep your elbows tucked in and as close to your torso as possible. Once you reach the shoulder, turn your hands so that the palms are now facing inside, or toward the body, and lower. Adjust back to a supinated grip and repeat for massive bicep growth.
Alternating Hammer Curl
From the standing position, widen your feet so they are approximately in line with your shoulders. Grab two dumbbells, one to hold in each hand, and grip them so that your palms are facing inwards, toward your body. Hang out arms to either side so your thumbs are facing away from you. Then, bring up one arm, contracting it fully as it comes up toward your shoulder. As you begin to lower that arm, bring the opposite arm up. Moving in alternating motions lets you work both biceps at the same time and cut down on the time it takes to get in a great workout.
Using dumbbells is a great way to work on your biceps, but there are ways to target your arms without free weights at all. On a yoga mat or Atlas Home Fitness rubber flooring for comfort and stability, perform pushups to work on your shoulders, biceps, triceps, and core all at once. Moving your hands into a narrow position gives more of the burden to the biceps, giving them a tougher workout.
Incorporating these moves into your workout will target your biceps and give you the arms you dream of.