10 Best Exercises For Biceps At Home is a workout explanation video with 10 different biceps exercises. You will be shown various biceps exercises so that you don’t run out of exercises. Thus your muscle will be surprised again and again and thus the greatest possible training success is achieved through maximum muscle stimulation. In each case, it is shown which muscle in the upper arm and forearm is exactly addressed.

10 Best Exercises For Biceps

  1. Biceps Curls – horizontal
  2. Biceps Curls – vertical
  3. Biceps Hammer Curls
  4. Dumbbell Swimmers
  5. Dumbbell Twist
  6. Concentration Curl
  7. Bicep Curls on the cable
  8. Bicep Curls with barbell
  9. Bicep Curls with sz rod – with one arm
  10. Bicep Curls with sz rod on the cable – bench

Your biceps aren’t growing? – That could be the reason.

Whenever you do bicep curls, you miss the actual target muscle because the brachialis and brachioradialis are too involved in the movement. So you waste a lot of potential for your biceps growth.

By pre-tiring the two strong arm flexors, the biceps has to work more. You can easily do this by doing three to four sets of hammer curls before the actual biceps training – i.e. biceps curls with neutral hand position. Here, almost exclusively brachialis and brachioradiales are used, which allows you to pre-fatigue both muscles and then do an effective bicep training.

Training Goals

  • Strong and big biceps
  • strong forearm


  • Warming up to prepare your biceps
  • Pre-tiring the two strong arm flexors

Equipment: Dumbells, barbell, sz rod

We recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

If you have any questions, wishes or suggestions, feel free to contact us.

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