3 bicep exercises at home if you don't have dumbbells or gym bars

If the coronavirus crisis has caught you at home without dumbbells or fitness equipment to train your biceps, don't worry, there are alternatives to continue exercising your muscles. Let's see what you think of these 3 exercises.exercise for biceps at home 

bicep exercises

With the gyms closed and without being able to go out to train, exercising your muscles at home is a priority but, if you don't have dumbbells or bars, there are homemade options that can help you stay active and even work your biceps effectively. So do not be overwhelmed, think that soon you will return to the gym and try these exercises that we propose

3 exercises to train your biceps at home

1- Bicep curl with 'bar'

It will sound very archaic and even seedy, but it works. You just have to grab a couple of plastic bags and the brush or mop stick. Place the bags on both sides of the sticks, and progressively put litre cartons of milk, so you calculate the weight you lift and gradually increase it in each series, lowering the number of repetitions. Perform a classic barbell bicep curl and try to go for high reps to pump hard and push the muscle to the limit. You will see how it burns! In addition, by working with little stability in the weights, you will exercise your stabilizers. Of course, do it slowly and taking care of the technique to avoid injuries.

2- Variant of waiter curl

Since we do not have a dumbbell, you can use the same, a bag with milk cartons. Choose a suitable weight, hold the bag with both hands, elbows close to the body and raise the bag very very slowly until your hands touch your chin. Concentrate the muscle to the maximum and you will see how it costs you.

3- Dominated where you can or how you can.

Since we cannot go outside, in my case I have chosen to look for a high corner in the portal where I can rest my hands, such as the stair rail or the upper part of the portal door. Make series dominated as possible and, to the finish, clean well where you have supported your hands and wash them later. Another option, exercise for biceps at home much more difficult, but that can be done, is to hang yourself from the door frame with your fingertips and go up and down, or use this trick with two towels on any door.

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With these 3 exercises, you will maintain a noticeable activation of your bicep muscles until you can return to the gym.