Wondering how to get Captain America arms, well with the help of this article we will fetch you all the relevant information regards to have toned and solid biceps. Having solid biceps will certainly make the eyeballs go round no matter whenever you roll in. Apart from looking good, a biceps workout will help you to strengthen your arms, shoulders and your overall hand. It’s not necessary to hit the gym always to get those toned biceps, by doing some exercises at home you can build strong biceps that you have always wanted for.

Anatomy of Biceps

Biceps is the most spectacular group of muscles that provide you with a balanced and mighty body physique. Being the most noticed muscle group, it gives your upper body the required symmetry in accordance with your chest and back muscles group. Biceps are actually a muscle consisting of two heads, one being Brachii and the other one is being referred to as Brachialis. The Branchii is the long head of the Biceps and the other being the short head of the Biceps. Both Branchii and Branchialis work together with triceps, shoulders, traps, and lats thus making you allow lifting heavy weights and performing functional movements on day to day basis.

Best Home Workout for BicepsBiceps workout

1.Curl – It is considered one of the most classic bicep building exercise to generate strength in your arms. This exercise can be done either with dumbbells or some alternative heavyweights at home, consisting of a gallon of water or with a brick. Curl has an array of benefits as it helps to increase biceps size and also makes your arms stronger and capable to carry daily activities such as picking up heavy objects or carrying the kids around. This bicep exercise offers you beautiful arms and maintains a healthy upper body.


  • First, stand up straight with your head facing forward.
  • Now hold your dumbbells, bricks or gallon of water according to your availability at home and making your arms hanging straight down and palms facing forward.
  • Engage your core, so that you able to feel every contraction.
  • Now curl both of your arms upwards, towards your shoulders.
  • At this position keep your back straight and do not engage your hips.
  • At last, extend your arms downward again
  • You can do 4 sets of 20 to 25 reps of this workout

Biceps Workout 2. Banded Curl – Banded curl can be done with the help of resistance bands, as they are the best ones one can have at home. Exercising with resistance bands offers enormous benefits to your overall biceps strength.


  • At first place a resistance band on the floor and stand on it with feet shoulder-width apart.
  • Now hold one end of the band in each hand, with palms facing upwards
  • Now curl both of your arms upwards, towards your shoulders.
  • At this position keep your back straight and do not engage your hips.
  • At last, extend your arms downward again
  • You can do 4 sets of 20 to 25 reps of this workout

Biceps Workout 3. Chin-Ups – Being the most challenging bodyweight exercise, chin-ups lets you hit your biceps in the best possible way. This exercise offers many benefits consisting of improving grip strength, posture and appearance. Besides all, it also strengthens your back, shoulders, forearms and biceps. Simply consider an iron rod above any of your door’s frame as a pull-up bar and see how it makes wonders for you.


  • Grab the bar and keep both of your hands straight.
  • Now lift yourself upwards until your chin goes over the bar, keep your legs straight, together, and a little bit in front of you.
  • Continue with the movement by lifting yourself upwards and then downwards.
  • Remember not to make any jerk and keep your body straight.
  • Come back to the starting position and repeat the step.
  • You can do 4 sets of 20 to 25 reps of this workout.

Biceps Workout 4. Wall Handstand – It is also another exercise that you can try at home especially for your biceps. Wall handstand exercise makes your upper body strong and practising it against a wall will help to increase your balancing abilities in the best possible way.


  • At the first stand a few feet away from a wall, now bend at the waist and put your arms shoulder-width apart on the ground.
  • Now plant your feet on the wall and keep your arms and back straight.
  • Now move until your arms are straight above your head with your hands pushing against the floor and your toes touching the wall.
  • Hold the position and see how long you can able to maintain the posture.
  • You can do as much as you want depending upon your calibre

Biceps Workout 5. Kettlebell Shoulder Press – Kettlebell shoulder press transforms your upper body and makes you strong for doing the daily task. Some of the muscles which are used in this workout are Deltoid Muscles, Tricep Muscles, Latissimus Dorsi Muscles, Trapezius Muscles.


At first stand with your feet shoulder-width apart while holding the kettlebell at shoulder height. Now press one of the weights above your head until your arm is fully extended. Lower down and repeat the same step with the other arm.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A journalist who has been grilling Health, Technology and Politics beat for years. He has compelling experience in Digital media and currently shelling out his expertise with leading Sports and Fitness Convergence portal Sportz Business.com as a Senior Sub Editor

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