Best bicep workout without equipment

bicep workout without equipment

A lot of people don’t live near gyms or probably cannot afford the membership fees. It’s good to know that there are some biceps and triceps workout at home without weights you can do if you go on holiday, cannot afford a gym or find yourself in a hotel that has no gym. In this article, I will be guiding you on bicep workout without equipment. Increasing your bicep muscle will help you improve your overall arm strength, lifting weights is sometimes recommended for those attempting to work their biceps, but there are also a lot of exercises bicep workouts without weights you can perform at home with limited or no equipment. This method of arm toning exercises without weights makes it very easier to work out on a regular basis without having to pay a lot of money to register for a gym membership or buy a weight set.


Best bicep workout without equipment

Here are some of the best bicep workouts without weights:

Bicep workout without equipment – Chin Ups or Pull Ups

Just like the pull-up (your palms facing away from you), chin-ups (your palms facing towards you) are one the best bicep workout without equipment; it is very good exercise for your back, but the little difference is in the grip, where there is an emphasis on your biceps.


It’s another arm exercises without weights for beginners, but will find it difficult at first and later get used to it. Here are some of the modifications to make it easier for you.


  • Grab a bar with your palms facing towards you; the grip should be closer than the shoulder width.
  • Hang down; Squeeze your glutes and abs so as to keep your body in a straight line or properly stretched.
  • Lift or pull yourself up until your chest touches the bar.
  • As you lift or pull your chest towards the bar, pause for a few seconds at the top.
  • Then, slowly lower yourself back.
  • You do it for both pull ups and chin ups.
  • Repeat same procedure several times.

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Bicep workout without equipment – Push-ups

Push-ups are also an ideal Bicep workout without equipment, the exercise will help you build muscle in your chest, triceps, shoulders and as well as your biceps.


  • Place your hands at shoulder width on the floor, and your palms slightly turned inward.
  • Stretch your body out, so that your hands are touching the floor and the rest of your body should parallel to the ground.
  • Lower your body down to the floor by bending your arms, then push your arms straight to raise your body back up.
  • You can drop your knees if you find it too difficult.
  • Repeat the process as many times as possible.
  • You can also experiment by moving your hands closer or farther apart so as to make the exercise a bit difficult as you progress.

Bicep workout without equipment – Inverted Rows

Inverted Rows

This type of bicep workouts without weights is very good exercise when it’s done properly. Inverted rows work best for your back, biceps and your core.


  • Lie on the ground underneath a bar, table or something you can hold onto above you.
  •  Hold tight the bar or edge of the table with an overhand firm grip (your palms facing away from you).
  • Contract or squeeze your abs, and try to keep your body a completely in parallel line.
  • Pull or lift yourself upwards until your chest touches the bar or table, and hold for few seconds.
  • Lower yourself back to the ground.
  • Repeat same as many times as possible.

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Bicep workouts without weights – Bicep Curl

Bicep Curl

This type of Bicep workout without equipment can be performed with or without weights based on your preference. You can use any heavy object that will help provide resistance or weight for this purpose. TRX and Resistance bands can be used to provide the necessary tension to increase the difficulty of this exercise.

Using resistance bands:

  • Hold firmly the two ends of a resistance band and place your feet at the center of the band as an anchor.
  • Place your arms by your hips, there should be a bit of slack in the band.
  • Keep your chest tall as if you are inhaling deeply.
  • Bending your elbows and at the same time raise your hands to your shoulder level, you are actually pulling the resistance band taut.
  • Slowly return your arms to your hips position.

Using a TRX:

  • Face the anchor point and hold the handles with both your arms extended. Lean back (the further you lean back, the more difficult it will be).
  • Bend your elbows until your hands are either side of your head, your palms turning towards you.
  • Slowly return your hands to the starting position with your arms straight. Ensure you keep your elbows high throughout.

Arm toning exercises without weights – Half Moon Rotations

Half-Moon Rotations


This type of arm toning exercises without weights is used to target your triceps, biceps, and shoulders.


  • Stand up straight with your feet flat on the ground, and your arms extended out at an angle 90 degree to your body. Your palm should face down.
  • Move your arms in a fast circle forward.
  • You can do as many forward rotations as possible, also do as many reverse rotations as possible.
  • Repeat the same process when your arm is facing up.
  • Do take a break of 2 minutes at regular interval.
  • You can also perform the arm toning exercises without weights while sitting down, you just have to make sure that your feet are flat on the ground and your back is up straight.
  •  This exercise is to be performed as many times as possible in a day for the best results.

This biceps and triceps workout at home without weights is very good for beginners.


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Tricep workouts without weights – Tricep Dip

Tricep Dip

This tricep workouts without weights are very good for your triceps.

 Sit on the ground with your legs facing front, and grip the edge of the seat, box or step with your hands.

  Straighten your arms in other to lift your legs and butt off the ground, then bend your elbows in other to lower your butt back down (do not let your butt touch the ground).

 Your heels should be on the ground and ensure your elbows should be directly behind your body during this exercise.

  • Do three sets of 15 at a time.


Suggestions for biceps and triceps workout at home without weights


If you are not using weights to carry out your exercises, you may not build bicep or triceps muscle as quickly. You must create a regular routine, and make it a point of duty to continue your overall strength training, this will help you build bicep and triceps muscle over time, and it will give you the strength results you desire.

I also recommend that you join a gym if you possibly can, or get some the equipment to be used for the exercises. Obviously, with the exercises mentioned above, you will not grow as fast as you would with more conventional or using equipment in bodybuilding exercises, but you will grow all the same at a lower rate. It’s still a million times better to do these exercises than to do none of it at all.

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