Best Workout for Biceps Without Weights

Are you looking for ways to build your biceps without weights? You’re in luck! In this article, you will find the best exercises to help you tone and strengthen your biceps without any equipment.

Quick facts: Best Workout For Biceps Without Weights

  • ✅ Push Ups can be an effective way to strengthen your biceps without weights, according to Harvard Health Publishing.
  • ✅ Plank Rows, which is a type of bodyweight exercise, can help to target the biceps muscles, according to Openfit.
  • ✅ Arm Curls, which can be done using a towel or resistance band, can be used to tone and strengthen the biceps, according to Openfit.
  • ✅ Isometric holds can be used to target the biceps and increase strength, according to Medical News Today.
  • ✅ The pull up exercise can help to strengthen the biceps without the need for weights, according to Healthline.


The best workout for biceps without weights is an intense home routine involving bodyweight movements, dynamic stretching and targeted exercises for arms. This workout can be used to build strength in the biceps and triceps, as well as improve overall arm definition.

Bodyweight exercises for the biceps and triceps such as push-ups, dips, pull-ups, chin-ups and planks can be used to increase muscle mass and strength in the arms. Dynamic stretching can also help with flexibility and range of motion in these muscles. To bring it all together, targeted exercises such as arm circles and tricep extensions are great for isolating certain muscles in the arms to increase definition.

With determination and commitment, this bodyweight workout can help you achieve stronger, more defined biceps without having to use weights or equipment.

Bodyweight Exercises

Bodyweight exercises are a great way for those who don’t have access to weights to work on different muscle groups, like the biceps. With bodyweight exercises, you can target the biceps and build muscle just as effectively as with weights. Let’s take a look at the different bodyweight exercises you can do to target the biceps:


Push-ups are an incredibly effective bodyweight exercise for building strength and endurance in the biceps. This is because they work both the biceps and triceps while also engaging your core, chest and shoulders.

To perform a perfect push-up, start by placing your hands shoulder-width apart on the ground. Place your feet together and keep them elevated off the ground. Keep your body in a straight line throughout the movement, then slowly lower your chest until it’s just above the ground. Push up through your arms to return back to the starting position. Do as many as you can maintaining good form to work your biceps while also strengthening multiple other muscle groups at once.


Chin-ups are a fantastic bodyweight exercise that can help to target the biceps and other muscles and build strength quickly. This exercise can be performed with no weights, making it a great choice for those wanting to concentrate on building their biceps without the use of any additional weight.

To perform this exercise, use an overhand grip as you hold onto a chin-up bar or similar apparatus. From the starting point (with your arms fully extended) pull yourself up until your chin is above the bar, then slowly lower yourself back down to the starting position. This is one rep. Aim for sets of 3-5 reps for each set. As you get better at this exercise you can add more repetitions and/or increase the difficulty by adding resistance bands or other forms of assistance.


Dips are a fantastic bodyweight exercise used to target the biceps muscles. They are usually done using parallel bars, but can also be performed on the floor.

To perform dips correctly, start by gripping both bars with your palms facing inwards, and then position your arms straight with your elbows slightly bent. You should then slowly lower your body down until your elbows reach a 90-degree angle while keeping your back straight. There should be enough tension in the muscle to hold you in that position for two to three seconds before you push up and return to the starting position.

As well as working the biceps muscles, dips can also benefit those looking to develop their chest and triceps too. When performed correctly, dips can help strengthen your upper body muscles and increase overall arm strength – no weights required!

Inverted Rows

Inverted rows are an effective bodyweight exercise for targeting the biceps. This exercise involves hanging from a bar and lifting your upper body up towards it, utilizing your arms to do so. This is an effective way to build a strong upper back and bicep muscles without the need for weights, making it great for those who don’t have access to free weights or gym equipment.

To perform this exercise, you’ll need a sturdy bar that’s elevated above ground level like a pull-up bar or railing of some kind. You’ll then hold the bar with an overhand grip while keeping your legs straight and feet firmly on the floor behind you. Keeping your core tight, you’ll then pull yourself up towards the bar while engaging your back and biceps without arching your back or allowing your hips to rise off of the ground. Make sure to lower yourself slowly as well!

This exercise can be modified by using one hand on the bar at a time instead of two – this will help build strength in either arm individually.

Resistance Band Exercises

Resistance band exercises are an excellent choice for bicep exercises, as they require no additional equipment, take up minimal space and can be adjusted to a level that suits the user’s strength. Furthermore, the versatility of resistance bands means you can target different muscles simultaneously, allowing for an effective and thorough workout.

Let’s look at some examples of resistance band exercises that target the biceps:

Bicep Curls

Bicep curls are a great resistance band exercise for targeting the biceps, a muscle located on the front of the upper arm. While some people may use weights for bicep curls, you can get just as good of a workout using a resistance band.

To perform this exercise with a band, wrap the band around your hands and then stand with feet hip-width apart to provide stability. Curl your hands up towards your shoulders and hold at the top for two seconds. Slowly lower your arms back to starting position and repeat 12-15 times or until fatigued. For an extra challenge, you can make this exercise more difficult by:

  • Increasing resistance
  • Doing higher reps or sets

Hammer Curls

Hammer Curls are an excellent resistance band exercise that target the biceps muscle, helping you build strength and tone your arms without the use of weights. This is a great exercise for beginners, as it can be performed with lighter resistance bands and gradually increased as your strength and fitness level improves.

To perform the exercise, stand with your feet hip-width apart and hold a resistance band in each hand. Bend your elbows slightly so that you’re in a half-crouch position, then raise your hands to chest height as you externally rotate (turn outward) your wrists. Hold for a second before slowly returning to starting position. Make sure to keep your elbows close to your body throughout the movement for maximum benefit and better form!

Tricep Extensions

Tricep extensions, one of the most popular resistance band exercises, are an effective way to target the triceps muscles located on the back of the upper arms. To perform this exercise, all you need is a looped resistance band or tube. Start by standing with your feet hip-width apart and hold one end of the band in each hand above your shoulders. Then, keeping your elbows close to your sides, extend both arms straight up and lower them down until they’re parallel to the floor. Repeat for 10-12 reps for best results.

Tricep extensions are great for those who cannot lift heavy weights or don’t have access to gym equipment but still want to get a good arm workout in without putting strain on their joints. Resistance bands can also be used to target different areas of your body such as shoulders and glutes, making them an ideal tool for at-home workouts with minimal space requirements.


Isometrics is a type of training that uses static holds to activate and strengthen muscles. You can use this method to perform a variety of exercises, including those targeting the biceps. Some research has even suggested that isometric exercises, such as planks, can be just as effective as weight-bearing exercises.

Let’s look at how isometrics can be used to build biceps without weights:

Plank Curls

Plank Curls are an isometric exercise which focus on the biceps, making them a great workout for building muscle without weights.

To complete this exercise, start in a plank position with your feet shoulder-width apart and arms extended. Bend the elbows to 90 degrees, bring them close to your ribs, and then straighten out again. This should be done in a slow and controlled manner. By focusing on maintaining good form throughout the entire movement you will get the best results from this simple but effective exercise.

Plank curls can be done anywhere as long as you maintain proper form and use appropriate resistance levels; this makes it one of the most accessible forms of isometric exercise for biceps without weights.

Wall Push-ups

Wall Push-ups are a great isometric workout for developing the biceps without using weights. This exercise involves pushing against the wall with your hands placed shoulder width apart. To perform this exercise correctly, keep your elbows close to your body and keep your back straight as you push against the wall and hold for 10-30 seconds.

It’s important to remember to breathe slowly and evenly while performing isometric exercises like wall push-ups in order to maximize the effectiveness of this type of workout. Isometric exercises can help develop strength and muscle tone in specific areas by creating resistance against an immovable object, like a wall. Wall Push-ups are a great way to develop stronger biceps without the need for weights or other equipment.

Isometric Holds

Isometric holds are an ideal exercise for working the biceps muscle without weights. An isometric hold is a static contraction in which a muscle does not move, but instead maintains tight tension in one place for a sustained period of time.

During an isometric hold, make sure to keep the back and arms straight and maintain constant tension throughout the entire movement. Isometric holds can be done with one or two arms at once, depending on your needs and goals.

For example, you could do two-arm isometric holds by standing straight up and flexing your biceps while squeezing them together with your hands either in fists or open palms. Alternatively, you could do single-arm isometric holds by sitting with one arm extended out in front of you, elbow bent at 90 degrees, palm facing away from you. Hold here for 20 to 30 seconds before changing sides.


Conclusively, there are a variety of exercises that can be done to build biceps without the use of weights. The key is to focus on slow and controlled movements that target the biceps and ensure proper form is being used. Doing these exercises and training regularly with some rest days in between can effectively help strengthen the biceps while still getting good results.

By using items like resistance bands or doing bodyweight exercises such as chin-ups and planks, it’s possible to build bicep muscles without having to use weights. In conclusion, following a regular workout program focusing on the biceps will help achieve toned arms while avoiding using any equipment.

FAQs about: Best Workout For Biceps Without Weights

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

A1: The best way to work out your biceps without weights is to do bodyweight exercises such as chin-ups, push-ups, tricep dips, and plank holds.

Q2: What is the most effective exercise for biceps without weights?

A2: The most effective exercise for biceps without weights is chin-ups because they work the biceps, triceps, and other muscles in the arms and upper body.

Q3: How often should I do exercises to work out my biceps without weights?

A3: You should aim to do exercises to work out your biceps without weights at least 2-3 times a week to see results.

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