Biceps

Exercises to Build Biceps Without Weights

If you wish to have big, strong and muscular arms, biceps exercises are the best. However, no need to rush to the gym. You do not require weights to build strength and endurance in your arms. The biceps exercises without weights can be easily performed at home using your bodyweight.

Strength training is highly underrated, and using your own body weight in strength training is even more so underrated. It is absolutely possible to build muscular arms, and to get your biceps popping, without weights. Exercises to build biceps without weights are simple yet effective and can be performed using simple equipment which are readily available at home.

Exercises to Build Biceps Without Weights

Here are some of the biceps exercises without weights.

Isometric Bicep Curl

The isometric bicep curl is possibly the simplest exercise to build bicep without using weights. This exercise uses the force of your arms against each other. This exercise works your triceps in addition to your biceps.

Hammer Curl Exercise Using a Towel to Build Biceps Without Weights

The hammer curl is another beginner’s exercise for the biceps. The only equipment you will require for this is a big, strong towel.

Chin-Up Exercise to Build Biceps Without Weights

The chin-up is one of the simplest exercises, but not easiest, biceps exercise without weights. While the exercise is great for your back, the grip afforded to you adds more emphasis on your biceps. What sets the chin-up biceps exercise apart from its sister exercise – the pull-up – is the difference in the grip. A pull-up is performed with a much wider grip, and you are holding on to the bars overhand.

The chin-up, in contrast, is performed with your hands merely a few inches apart and an underhand grip. The chin-up biceps exercise without weights works the biceps on a level the push-up would be unable to do. The only equipment that you would require to perform a chin-up is a bar, at an elevated height. Please ensure that the bar you are using is solid, as the last thing you want is an accident.

This biceps exercise without weights is a difficult exercise, and those who are just embarking on their fitness journey should not attempt to do it unless they can already do push-ups and with ease.

Diamond Push Up – A Basic Biceps Exercise Without Weight

A variation of the regular pushup – which can be difficult enough already – is the diamond pushup. This bicep exercise without weights is a standard warm-up routine in various military bases all over the world. The diamond push-up works out your abs and legs to begin with, but the variation of the exercise makes it work way more for your arms.

This variation of the push-up is an excellent biceps exercise without weights as it lays more emphasis on the biceps & triceps, rather than your chest.It would be wise to perform this exercise on a mat, as the added pressure on your hands might hurt. A clear floor adds risk of injury to the wrist.

Inverted Body Weight Row Exercise to Build Biceps Without Weight

The inverted row is a variation on the regular barbell row, in that you are relying solely on your bodyweight. This reduces risk of injury, while applying no extra stress on your back. The difference lies in that there is a pushing movement in the bench-press, and a pulling movement in the inverted row.

The inverted row or the reverse bench press is a wonderful biceps exercises without weights. This exercise works out your biceps, traps, back, and all your stabilizer muscles in between. The row is also a great stepping-up exercise if you are looking to develop enough strength to be able to a do a pull up.

The only equipment that this movement requires is an extremely thick & sturdy wooden pipe. Please make sure that you test the strength of the pipe before embarking on this exercise.

This biceps exercise without weights can be performed conveniently but it is important to use firm and sturdy equipment.

Half Moon Rotation – A Simple Biceps Exercise Without Weights

The half-moon rotation is a relatively simpler biceps exercise without weights and is suitable for all fitness levels. The only equipment you require to do this exercise is your own body weight. The exercise targets your complete arms – biceps, triceps and shoulders too.

These are some of the most convenient biceps exercises without weights. A regular routine of these exercises paired with lean eating and total body strengthening will have you flexing proudly in no time. It is important to pace yourselves, and not tire yourselves out. So space out your exercises over days, take adequate rest, eat well; and watch your body prosper.

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