6 Home workouts with no equipments for killer arms

Biceps

The second major muscle group after triceps in the upper arm (above elbow) consists of biceps, which is made up of the three main muscles.

These are namely the short head of the bicep, the brachialis muscle which is available on the external side and between the triceps lateral head and the biceps brachii, as well as the brachioradialis muscle which goes right from lower arms and associates between the brachialis and the lateral head of the tricep. Strong biceps have a viral role to play in strengthening the arms.

Keeping that in mind, let's discuss some of the best bodyweight workouts to train the biceps:

---

#1 Bicep push-up

The first and the chief exercise for biceps is the bicep push-up, which helps in giving a crest or peak to the biceps by targetting the biceps brachii. Moreover, it makes movement easy for a person while performing the workout for brachialis and brachioradialis part, as it bends the forearm towards the upper body and is thus used in lifting and pulling movements.

To perform it, you should get into the push-up position and your biceps brachii should face outwards. Your spine should be stable and straight, and elbows tucked as close to the body as possible. Next, you have to lower down your body, while squeezing the biceps as much as possible, then come up to the starting position and repeat. You should perform 12-15 reps of it in 3 sets and take 10-20 seconds break between each set.

---

#2 Chin-ups

Chin-ups are a standout amongst the most important and effective exercises for the overall improvement of the biceps and even for the whole arm muscles. It additionally helps in training the rhomboid and latissimus dorsi muscle (better known as "lats"), which helps in strengthening the back. It is also considered a good workout for mainly training the brachioradialis part of the biceps which strengthens the lower arms.

To perform it, you should hang onto a bar with an underhand grip, i.e. with you palm facing you. Your abs and lower arms should be locked. The back should be kept stable. Now, you have to pull your body up until your chin goes above the bar. Then, come down to the starting position and repeat. You should perform 10-12 reps of it in 3 sets and take 10-20 seconds break between each set.

---

#3 Bicep curl with a towel

Last but not least, this workout majorly focuses on the short head of the bicep and it not only helps in giving a peak to the biceps but also aids a person when their arms are engaged in pulling movements.

To perform it, you should hold the towel in your hands on the side of the biceps you want to train. Now, you should push the towel with your other hand downwards and utilise it as the resistance, because of which now more tension is applied on the bicep and therefore, you have to pull it up with more force. You should perform 12-15 reps of it in 3 sets and take 10-20 seconds break between each set.