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| EXERCISE FOR BICEPS AT HOME |
NOTE:- If you're looking for a home workout specifically targeting your biceps, here's a routine that you can follow with minimal equipment:
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| PUSH UPS |
1. Push-Ups: Although primarily targeting the chest and triceps, push-ups also engage the biceps as a secondary muscle group. Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body towards the floor by bending your elbows, keeping them close to your body. Push back up to the starting position. Aim for 3 sets of 10-15 repetitions.
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| chai dips |
2. Chair Dips: Sit on the edge of a sturdy chair or bench with your hands placed on the seat beside your hips. Slide your bottom off the chair and walk your feet forward. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push back up to the starting position. Perform 3 sets of 10-15 repetitions.
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| band bicep curls |
3. Resistance Band Bicep Curls: Stand with your feet shoulder-width apart and place the center of a resistance band under both feet. Grasp the handles or ends of the band with an underhand grip, palms facing forward. Keeping your elbows close to your sides, exhale and curl your hands up towards your shoulders. Slowly lower your hands back to the starting position. Perform 3 sets of 10-12 repetitions.
4. Hammer Curls: Stand with a dumbbell in each hand, palms facing your torso, and your arms extended by your sides. Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue lifting until your biceps are fully contracted. Inhale and slowly lower the dumbbells back to the starting position. Perform 3 sets of 10-12 repetitions.
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| Towel curls |
5. Towel Curls: Grab a towel and hold it with both hands, shoulder-width apart. Step on one end of the towel with your foot to create resistance. Keeping your elbows close to your sides, exhale and curl the towel up towards your shoulders. Slowly lower the towel back to the starting position. Perform 3 sets of 10-12 repetitions.
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| ISOMETRIC Bicep Holds |
6. Isometric Bicep Holds: Stand with your arms by your sides and your palms facing forward. Contract your biceps and hold the contraction for 10-15 seconds. Release and rest for 10 seconds. Repeat for a total of 3 sets.
7. Reverse Push-Ups: Find a sturdy table or edge of a countertop at about waist height. Stand facing the table and place your hands on the surface with your fingers pointing towards you. Walk your feet forward, extending your body at an angle. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push back up to the starting position. Perform 3 sets of 10-15 repetitions.
INTRODUCTION :-
Remember to focus on maintaining proper form and using a weight or resistance level that challenges you without compromising your technique. If you don't have dumbbells or resistance bands, you can get creative by using household items such as water bottles or cans for added resistance.