Is there a bicep exercise that uses no equipment?

Asked by: Jacqueline Fregui

Bicep Push-up But if you flip your hands around, your biceps can also get a lot from this classic bodyweight move. Set up the same way you would for a regular push-up, except this time, turn your hands back so that your finger tips are pointing toward the wall behind you.

How can I train my biceps without equipment?

Problems the bicep push-up is a good compromise for those that want to train their biceps. Without any equipment. Obviously you could use weights and train your biceps.

Can you build biceps without weights?

Without needing to use external weights. And just by using your own body weight. Of course everyone wants to toned and well-developed biceps that will make you look great with or without a shirt but

How can I build my biceps fast without equipment?

The ultimate home workout for biceps:

1. Diamond Push-Ups. Traditional push-ups target your chest, shoulders, triceps, and abs. …
2. Reverse Hand Push-Ups. Reverse hand push-ups put even more emphasis on your biceps than diamond push-ups, so get ready! …
3. One Arm Push-Ups. …
4. Side Plank. …
5. Plank Up-Down. …
6. Pull-Ups. …
7. Chin-Ups. …
8. Curls.

How can I work my biceps without a bar?

Sitting Knee Curl: Sit either on a chair, or flat with your legs extended out in front of you. Now tuck your hands under your knees or your hamstrings, and using your biceps pull your upper body down towards your knees. Provide resistance by ‘fighting’ your own biceps using your core to try and keep yourself straight.

How can I work my biceps at home?

Biceps curl



Stand straight with your feet shoulder-width apart and a dumbbell in each hand. Turn your arms to face forward and bend your elbows to move the dumbbells up toward your shoulders. Slowly raise both dumbbells up (around 2–3 seconds). Avoid swinging your arms and body, which takes the focus off your biceps.

How can I build my biceps at home?

Flexion I'm actually working the biceps by trying to pull my weight up minimize. The contribution of the ABS. You can make it a little bit more difficult by laying on your back.

Do pushups work biceps?

Doing push-ups will help you strengthen your upper body muscles including chest, shoulders, upper and middle back, biceps, triceps and the area on the side of the chest beneath your upper arm. Each type of push-ups may work different groups, although this exercise will mainly strengthen the aforementioned muscles.

How can I build arm muscle without equipment?

Arm circles

1. Stand tall with your arms straight out to your sides and your muscles contracted down the length of your arm.
2. Slowly make circles with your arms by rotating them around your shoulders while keeping them straight and your elbows locked with tension.
3. Perform 3 sets of 10–20 repetitions in both directions.

Can you get arm muscles without weights?

Arm exercises without weights: wrap up



If your goal is to add muscle to your arms, you can absolutely do this without lifting weights. The science shows body weight movements (like push-ups) work just as well as weighted movements.