You may never have noticed it, but among the most practiced exercises in the gym, there are those aimed at strengthening the muscles of the arms. Push-ups, gymnastics, exercises, all are aimed at strengthening and strengthening this part of the body.
So much so that it is not uncommon to see especially weights and barbells used to have enviable biceps and triceps. The reasons for this preference are different and range from the desire to increase physical strength to that of being able to flaunt an enviable physique, being one of the most easily visible areas of the body.
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Train your biceps
To achieve these results it is not only necessary to equip yourself with the best tools and start training. There are also a number of bicep exercises to do at home without using traditional weights. So let’s talk about bodyweight exercises for biceps and triceps training.
How to set up an effective workout
Now we offer you 3 of the best bicep exercises to do at home without using weights. You can start by choosing just three, and setting your arm workout starting with a minimum of 10 reps. For each of these weightless arm exercises, we recommend doing 3 sets with about a minute of rest between sets. Before starting and after finishing the workout, always remember to do stretching and cool-down exercises, to avoid muscle injuries and frustrate all the efforts just made.
Biceps workout without weights
The exercises for the free body biceps, precisely because they do not require the use of special tools and instruments, can be carried out safely even at home. The attention to be paid to bicep workouts when you are at home is greater than when you are in the gym. The reason? Because staying at home increases the risk of training the biceps and any other part of the body badly. Incorrect posture, uncoordinated movements, number of exercises; there are many factors that can compromise the correct execution of the workouts. At the same time, however, there is one aspect that should not be underestimated: convenience and savings. With these bicep exercises, you can train at any time while you are safely at home. No more problems with timetables, traffic, or busy tools. Your bedroom or living room can be the best gym you need at any time to strengthen your muscles, increase strength and train your biceps.
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Exercise with the rubber band
For this exercise, we will use the so-called fitness elastic, an excellent workout without weights. It is a very versatile tool and also useful for exercises for the biceps to be done without dumbbells. To perform this exercise, you will need to bend your knees and sit on your heels, keeping your back straight without stiffening your shoulders.
Then put the elastic under your left knee (so that it stays locked) and grab the two ends with your left hand. From this position you will have to do the classic bending movement of the arm (curl)which is usually done with weights and dumbbells, bringing the hand to the height of the left shoulder. During the movement, the elbow must remain close to the body. At the end of the repetitions on the left arm, reverse the position of the elastic and perform the same exercise with the right arm.
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Another one of the bicep exercises to do without dumbbells is the Chin-Up. For this exercise to train the biceps at home, you need to have a pull-up bar available (which can also be easily fixed in the bedroom. The first thing to do is to hold the bar with the palms of the hands facing (towards you) and your arms outstretched, keeping them tensed together with your shoulders. When you lift yourself you will have to make sure that your body is elevated by bringing your face up above the line of the bar. Once you have reached the position, return to the initial position paying attention to maintain linear body movement.
Also Read: Weight bench exercises for beginners
Dips to the chair
Hi, I am Matt Storace and I am a former personal trainer and founder of Beast Biceps. We had to find ways to train at home. When I started looking for the equipment I needed, I quickly realized that there were no good resources online. So I created Beast Biceps. It is a treasure trove of information developed from my experience and research. Read More Here
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