The Best Workout for Biceps Without Equipment

Worried about getting toned biceps without equipment? You’re in luck! This blog will provide you with the best exercises to get strong and toned biceps without any equipment. With simple and easy to follow instructions, you’ll be on your way to stronger biceps in no time.

Quick facts: Best Workout For Biceps Without Equipment

  • ✅ Doing dips is one of the most effective exercises for building biceps without equipment. (Fitness Magazine)
  • ✅ Push-ups are another great exercise for strengthening biceps without the use of any equipment. (ACE Fitness)
  • ✅ Isometric biceps holds can be used to strengthen biceps without any equipment. (Smithsonian Magazine)
  • ✅ Pull-ups are one of the best exercises for biceps development without any equipment. (Healthline)
  • ✅ Bodyweight rows can be a great way to build biceps without the use of any equipment. (Men’s Health)
  • Warm Up

    Before beginning any workout routine, it is important to warm up your body. A good warm up can help reduce the risk of injuries, improve performance and make your workout more enjoyable. For biceps workouts without any equipment, a basic warm up routine should include dynamic stretching and bodyweight exercises.

    Let’s take a look at some warm up exercises for a biceps workout:

    Stretch your biceps

    Stretching your biceps can be a great way to warm up before doing any other exercises. It helps with improving your range of motion, flexibility and can even increase the size of your biceps.

    To stretch your biceps correctly, start by standing with your feet shoulder-width apart, palms facing down. Reach both arms up to their maximum height above your head and bend them so that your palms face forward and you’re touching the back of your neck (or as close as you can get). Hold this position for 10-15 seconds and repeat 3 times. This will help improve blood flow to the area which helps with muscle activation.

    It is important to stretch for at least 5 minutes before beginning any workout routine as it helps reduce injuries and improves performance.

    Foam roll your biceps

    Foam rolling is a great way to warm up your biceps without using any equipment. Before a workout, foam rolling your biceps will bring blood flow to the area and help you prepare for the exercises ahead.

    To do this, start by lying on your back with one leg crossed over the other. Place a foam roller behind your bent arm and roll up and down the muscle slowly and gently. Move around until you have pinpointed areas of tightness in the muscle. Once you find areas of tightness, use short strokes on each one to release them.

    After foam rolling, it is important to stretch your biceps so they can get ready for your workout session. This can easily be done by:

    • Standing and raising one arm above your head, then bending at the elbow while keeping that arm overhead while stretching out the other arm with both hands behind the head and bringing it all together in front of you.

    This stretch should be repeated on each side for 30 seconds each for maximum benefit.

    Bodyweight Exercises

    Bodyweight exercises are a great way to strengthen your biceps without the need for extra equipment. They are a great way to get lean, build strength, and work the muscles in your arms.

    Let’s look at the best bodyweight exercises for your biceps and how to properly execute them:


    Chin-ups are a classic bodyweight exercise that target your biceps and also work your back and core muscles. This exercise is great for building overall strength in the upper body, particularly the biceps, with no need for any equipment.

    To perform a chin-up, grip a bar with your hands shoulder-width apart and your palms facing towards you. Pull yourself up towards the bar using only the strength of your arms until your chin is above the height of it. Lower yourself slowly in one controlled motion to complete one rep.

    Once you become stronger and can do multiple repetitions of this exercise, add resistance bands to help increase difficulty. Adding weight plates to a weighted vest or attaching chains around your waist can also help make chin-ups more challenging over time.

    Incline Push-ups

    Incline push-ups are a great bodyweight exercise for developing your biceps and chest. To perform this exercise, find an elevated surface such as a countertop, kitchen table, or stair step. Place your hands on the edge of the object about shoulder-width apart and slowly lower your body until your chest touches the edge. Engage your core and slowly push yourself back up to the starting position.

    This exercise can be made more challenging by increasing the incline angle or by placing your feet on a higher surface than your hands. Incline Push-ups are one of the simplest yet most effective exercises for targeting both your biceps and chest without needing any equipment.

    Tricep Dips

    Tricep Dips are a great bodyweight exercise for building arm strength without equipment. This exercise strengthens the triceps and its associated muscles, as well as works the chest and shoulders.

    To perform this workout, start with you hands placed firmly on a chair or bench. Keep your back straight, legs bent at 90 degrees, and slowly lower yourself toward the floor using only your arms. Lower your arms until they’re bent at a 90-degree angle, then press up again to complete one rep. Complete 3 sets of 10 reps for best results.

    Tricep Dips are an effective way to target the biceps without needing any extra equipment or weights—all that is needed is your own bodyweight!

    Hammer Curls

    Hammer Curls are a simple but effective bodyweight exercise that is perfect for working the muscles in your biceps without any equipment. This exercise can be done standing, sitting, or kneeling and targets the smaller muscles in your arms as well as your larger biceps.

    To perform Hammer Curls, you need to grip both hands up with palms facing each other and curl your hands around towards each shoulder, then back down to the starting position. This exercise can be easily modified by changing the speed of the movement or adding a pause at different points of repetition to make it more challenging.

    As with any type of physical activity, it is important to warm up before doing Hammer Curls and to correct any postural imbalances before beginning this type of exercise.

    Resistance Band Exercises

    Resistance band exercises have become a popular way to strengthen and build muscle mass, especially in the biceps. They are great for home workouts as they take up little space, are inexpensive and they come in various levels of resistance. They are also highly effective and versatile, with a wide range of exercises that can be done with them.

    Let’s take a look at the best exercises to do with resistance bands to strengthen and bulk up your biceps:

    Resistance Band Bicep Curls

    Resistance Band Bicep Curls are an effective and easy way to work the muscles of your upper arms without using any equipment. To begin, loop a resistance band around your feet or anchor it to a stable surface like a door handle or anchor point. Next, hold onto the band with both hands shoulder-width apart and curl it up towards your shoulders until your elbows meet the side of your body. Aim to complete 3 sets of 10-15 repetitions for a full workout.

    The great thing about Resistance Band Bicep Curls is that the bands provide consistent tension throughout each repetition which makes them a great choice for anyone looking for more challenging resistance than their bodyweight alone can provide. Additionally, since you can adjust the size of the band and number of repetitions you do, these curls are suitable for all fitness levels. Incorporating Resistance Band Bicep Curls into your workout routine will quickly help you develop strong arms and help you achieve specific goals depending on how often you perform this exercise.

    Resistance Band Hammer Curls

    Resistance band hammer curls are a great way to get your biceps pumping without the need for any additional equipment. To perform this exercise, wrap the resistance band around a stable object in front of you, such as a pole or looped around the base of a chair.

    Standing with feet shoulder width apart and arms extended in front of you, hold the resistance band handles in each hand, palms facing each other. Bend at the elbows and curl both hands up towards your shoulders while squeezing your biceps. Hold this position for one second before slowly releasing back to starting position. Make sure to keep tension on the band throughout the entire movement and keep your elbows close to your sides throughout each repetition.

    If you want an extra challenge, try doing this exercise with both feet off the ground by balancing on one foot!

    Resistance Band Tricep Pushdowns

    Resistance Band Tricep Pushdowns are a great way to strengthen your triceps without having to use any weights or machines. All you need is a resistance band.

    The exercise involves standing up straight, holding the resistance band with both hands, and pushing the band down and away from your body with your hands extended straight out in front of you. This exercise targets the medial head of the triceps muscle located at the back of the arm. It works by engaging both the upper and lower arms, which results in optimizing and toning all three heads of the tricep muscle group for maximum muscle growth.

    Additionally, this exercise does not require any additional equipment beyond a simple resistance band, making it an ideal choice for those looking to get a great workout from home with no extra equipment necessary.

    Cool Down

    After completing your biceps workout, it’s important to perform a cool down. Cooling down helps to gradually reduce your heart rate which allows your body to transition from a high intensity exercise to a resting state. A cool down may also reduce your risk of developing delayed onset muscle soreness as well as help you to feel more relaxed.

    Now, let’s look at some of the best workouts for biceps without equipment:

    Stretch your biceps

    Stretching your biceps can be a great way to end a workout, helping to reduce any muscle tension and build overall strength. To stretch your biceps, start by standing straight with your feet shoulder-width apart and arms at your sides. Then, slowly and gently raise one of your arms up towards the ceiling until you feel a stretch in the muscle. Hold the position for 15–20 seconds before lowering and repeating on the other side.

    This is a great way to cool down after using weights or heavy resistance bands for curls, allowing your body to relax after an intense session. It may also help improve blood circulation in the muscles, reduce fatigue and increase flexibility over time.

    Foam roll your biceps

    Foam rolling is a type of self-myofascial release (SMR) which uses a foam roller to apply pressure to your muscles in order to aid in loosening and improving muscle mobility. Foam rolling can be beneficial for the bicep muscles as it can help with releasing tension and soreness, increasing blood flow, and improving overall flexibility and range of motion.

    To foam roll your biceps, place the foam roller directly beneath your bicep muscle while lying down on it. You may start from the shoulder and roll downwards, ensuring that you avoid putting too much pressure on it. Once you feel an area of tightness or soreness, pause for about 20-30 seconds on that spot before continuing with the process until you have completed both arms.

    Foam rolling is an easy way to cool down after any type of workout as it helps to reduce post-workout soreness by promoting relaxation in the muscles especially after a challenging exercise routine designed for strengthening them.

    FAQs about: Best Workout For Biceps Without Equipment

    Q1: What is the best way to work out biceps without weights?

    A1: The best way to work out biceps without weights is to use bodyweight exercises such as chin ups, push ups, dips, and planks.

    Q2: Can I still build biceps without using equipment?

    A2: Yes, you can still build biceps without using equipment. Bodyweight exercises such as chin ups, push ups, dips, and planks are effective for building biceps without the need for equipment.

    Q3: What are the benefits of working out biceps without equipment?

    A3: Working out biceps without equipment can be a great way to get a good workout without the need for expensive equipment. It can also be done anywhere, so it’s a great way to get a workout in when you’re on the go.

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