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Biceps training at home is simple, easy and helps you achieve different goals, from toning, to increasing lean mass and muscle volume.

These exercises can be done without the use of weights or with weights for faster results. However, it is important to take into consideration the physical condition and limitations of the body to avoid any kind of injury such as ruptured tendons or tendonitis, for example.

The ideal is to have a medical evaluation before starting any physical activity and to have the guidance of a physical educator who will indicate the weight for each exercise in an individualized way.

How to do biceps training at home.

Biceps training at home can be done from 1 to 3 times a week, in 2 to 3 sets of 8 to 12 repetitions, depending on the exercise. The ideal is to choose 3 to 4 exercises per workout.

Before starting the workout you should warm up to improve muscle performance, activate circulation, and prevent injuries. A good warm-up option is to move your arms several times at a fast pace, or to do the polichinella, for example.

So, enough of this and let's get to the exercise options to do a great biceps workout at home.

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