Old School Home Bicep Workout

If you are looking for an effective home workout to build your guns then this old school bicep workout is just for you!
By Peter Thursday, March 31, 2011, 06:26 PM


Hi Everyone!

Today I have an old school home bicep workout for you all. Using some of the best known but also most effective home biceps exercises like Dumbbell Bicep Curls, Hammer Curls and Concentration Curls.

These 3 bicep exercises will hit the whole bicep area and really stimulate the muscle to grow if in fact you use heavy enough weights. Remember that you must only be able to do the number of reps as indicated for each exercise. So if you should be doing 8 reps of dumbbell curls then you should only be able to do 8. If you can do 15 or 20 reps  the exercise and workout won’t be as effective.

So if you are ready to build some serious Guns at home and want to increase your bicep size then let’s get this baby going!

Workout Structure

  • You have 3 exercises ( Dumbbell Bicep & Hammer Curls and Exercise Ball Concentration curls )
  • Do 3 Sets of 8, 10 & 12 Reps for Each Exercise
  • Rest 30 seconds between Sets and 60 second between Exercises.


Dumbbell Hammer Curls

Start with both dumbbells by your side. Bring the left dumbbells up towards your shoulder but don’t turn your wrist. Keep the dumbbell straight and in a position similar to that of a hammers head. When you get to the top squeeze your biceps and then return the dumbbell to the start position. Now repeat on with the other arm. Do the recommend amount of reps with each arm.


Double Dumbbell Bicep Curls

This is a little variation on the normal single arm dumbbell curls. First make sure you very stable by placing your feet shoulder width apart and one slightly in front of the other. Hold both dumbbells at the side of hips with your palms facing forward. Now bring up both dumbbells at the same time and when you get to the top squeeze you bicep again and take it back down. You will feel with this exercise you also work you lower back and your core.


One arm Exercise Ball Concentration Curl

The final exercise is a isolated one to really focus on your bicep and only your bicep. Grab a exercise ball ( You can even do this over the back of couch if you don’t have an exercise ball ) and position yourself behind it. Take a dumbbell and rest your arm over the ball. Now bring the dumbbell up towards your shoulder and squeeze your bicep. Lower it down slowly. That is one rep. Do the recommended reps on both arms. If you struggle toward the end of the set you can help bring up your arm with the opposite free arm.


And that is it! I hope you will enjoy this one and remember if you don’t know how to use all the muscle specific exercises to create a full body transformation 6 pack program then pop over to The Workout Club and become a member, it is 100% free, and we will provide you with complete workout program using all our videos and workout on the site.


Peter Carvell