If you want to get bigger, stronger biceps then you need to start doing the right exercises. And while you can definitely achieve results by using weights and other equipment, there are plenty of great biceps exercises that don’t require any equipment at all.
9 Best Home Bicep & Tricep Exercises (NO EQUIPMENT)
There are plenty of bicep exercises that don’t require any equipment at all! Here are a few of our favorites:
1. Seated Alternating Dumbbell Curls – Sit on a bench with your back straight and a dumbbell in each hand, palms facing forward.
From here, slowly lift one dumbbell to the front of your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationary. Return to the starting position and repeat with the other arm.
2. Standing Resistance Band Hammer Curls – Step on the center of a resistance band, holding the band with your palms parallel to each other.
Curl your hands toward your shoulders, maintaining the position of your palms throughout the movement. Slowly return to the starting position and repeat.
3. Bodyweight Hamstring Curls – Position yourself on your back with your heels resting on top of a stability ball.
Dig your heels into the ball as you curl it toward your glutes, contracting your hamstrings throughout the movement. Reverse direction and slowly lower the ball back to start under control.
Bicep Exercises at Home
If you’re looking for some great bicep exercises to do at home, we’ve got you covered. All you need is a set of dumbbells and you’re good to go. One of our favorite exercises is the standing dumbbell curl.
This exercise targets the biceps muscles and helps to build strength in them. To do this exercise, simply stand with your feet shoulder-width apart and hold a dumbbell in each hand. From here, slowly curl the weights up towards your shoulders, keeping your elbows close to your sides.
Once the weights are at shoulder level, pause for a moment and then slowly lower them back down to starting position. Repeat for 10-12 reps. Another great exercise is the hammer curl.
This exercise also works the biceps muscles, but additionally works the forearm muscles as well. To do this exercise, start by sitting on a bench or chair with a weight in each hand, palms facing your thighs. From here, slowly lift one weight up towards your shoulder while keeping your elbow close to your side and maintaining a neutral grip (palm facing inward).
Return to starting position and repeat with the other arm. Alternate arms until you have completed 10-12 reps per side. These are just two examples of exercises that you can do at home to work your biceps muscles.
Be sure to start light and gradually increase the weight as you get stronger so that you don’t injure yourself.
Bicep Exercises at Home With Dumbbells
If you’re looking to tone your biceps without having to leave home, then dumbbell exercises are the way to go. There are a variety of different bicep exercises that you can do with dumbbells, and all you need is a set of dumbbells and a little bit of space.
One of the most effective bicep exercises that you can do with dumbbells is the standing Dumbbell Curl.
To do this exercise, start by standing up straight with your feet shoulder-width apart and a dumbbell in each hand. From here, slowly curl the weights up towards your shoulders, making sure to keep your upper arms stationary at your sides. Once the weights reach shoulder level, pause for a moment and then lower them back down to the starting position.
Repeat this exercise for 10-12 reps before switching arms.
Another great bicep exercise that can be done with dumbbells is the Hammer Curl. This exercise works both the biceps and forearms simultaneously and is performed by holding a dumbbell in each hand at arm’s length by your sides, with your palms facing your thighs.
From here, slowly curl one weight up towards your shoulder while keeping your palm facing inwards (towards your body). At the top of the curl, pause for a moment and then lower back down to the starting position before repeating with the other arm. Alternate arms until you have completed 10-12 reps on each side.
These are just two examples of effective bicep exercises that can be done using nothing more than a set of dumbbells; there are many others out there as well so feel free to experiment until you find ones that work best for you!
Long Head Bicep Exercises No Equipment
Welcome to our blog post on long head bicep exercises with no equipment. This is a great workout for those who want to tone their arms without any extra weight. These exercises target the long head of the biceps, which is the largest muscle in the arm.
This workout can be done at home or at the gym, and all you need is a mat or towel to protect your floor. Let’s get started!
The first exercise is a standing biceps curl.
Start by standing with your feet shoulder-width apart and your arms down at your sides. Bend your elbows and curl your hands up toward your shoulders, keeping your upper arms still. Slowly lower back down to the starting position and repeat for 12-15 reps.
The second exercise is an overhead dumbbell extension. Start by holding a dumbbell in each hand and raising them overhead so that your arms are straight. From here, slowly lower one dumbbell behind your head while keeping your elbow raised high.
Return to the starting position and repeat with the other arm. Do 12-15 reps per side.
For our final exercise, we have the concentration curl.
This exercise can be done seated or standing, but we prefer seated so that you can really focus on isolating the biceps muscle group. Start by sitting with a light dumbbell in each hand, palms facing forward, and elbows tucked into your sides . Curl both dumbbells up toward your shoulders as you exhale, then slowly lower back down as you inhale .
Repeat for 12-15 reps .
That’s it for our long head bicep workout! We hope you enjoyed these exercises and see results from them soon .
How to Build Biceps at Home for Beginners
You don’t need a gym membership or fancy equipment to build strong, defined biceps. With just a few simple exercises and some household items, you can work your biceps at home and see results within weeks. Start with the basics.
The bicep curl is one of the most effective exercises for building bicep strength. To do a basic bicep curl, stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing forward. From here, slowly lift the dumbbells toward your shoulders, keeping your elbows close to your sides.
Pause at the top of the curl for one count before lowering the weights back to starting position. Repeat for 10-12 reps. If you’re looking for more of a challenge, try adding an incline to your bicep curls.
Start by sitting on an elevated surface like a bench or chair, with your feet flat on the ground and a weight in each hand. From here, perform a regular bicep curl as described above. The added incline will force your muscles to work harder and help you build even more strength.
Finally, don’t forget about Isometric exercises – these are great for working those hard-to-reach muscle fibers and really sculpting definition into your arms. One easy way to do this at home is by using an exercise band . Anchor the band around something sturdy like a door handle or piece of furniture, then grip the band with both hands and pull towards you so that there’s tension on the band between both hands .
Hold this position for 30 seconds to 1 minute , then release and repeat 2-3 times . By incorporating these simple exercises into your routine , you can achieve amazing results without ever having to leave home . So what are you waiting for?
Grab some weights and get started!
Short Head Bicep Exercises No Equipment
There are a number of exercises that can be performed to work the short head of the biceps without the need for any equipment. These exercises can be done at home or in the gym, and are a great way to add variety to your workout routine.
One exercise that targets the short head of the biceps is an isometric hold.
To do this exercise, simply stand with your feet shoulder width apart and place your hands on your hips. From here, bend your elbows to 90 degrees and then hold this position for 30 seconds. Be sure to keep your core engaged throughout the exercise.
Another great exercise for working the short head of the biceps is a hammer curl. To perform this exercise, start by standing with your feet shoulder width apart and holding a dumbbell in each hand at arm’s length by your sides, with your palms facing your thighs. From here, slowly curl one dumbbell up towards your shoulder while keeping your elbow stationary and maintaining a neutral grip.
Lower the weight back down to the starting position and repeat with the other arm. Complete 10-12 repetitions for each arm.
Finally, you can also perform a concentration curl to target the short head of the biceps.
To do this exercise, start by sitting on a bench with your feet flat on the floor and placing one dumbbell on top of another so that they’re touching in front of you between your legs.
Biceps Workout at Home Without Equipment Female
If you’re looking for a workout to tone your arms and improve your biceps, look no further than this biceps workout at home without equipment for women. This simple yet effective routine requires no weights or other equipment, making it perfect for working out at home. And because it targets the biceps specifically, you’ll see results in no time.
To complete this workout, all you need is a chair or other stable surface. Start by sitting on the edge of the chair with your feet flat on the ground and your hands gripping the seat behind you. From here, slowly lift yourself up until your elbows are fully extended.
Keep your back straight and abs engaged throughout the movement. Lower yourself back down to the starting position and repeat for 10-12 reps. As you get stronger, try adding repetitions or holding a weight in your hands to increase the challenge.
You can also try doing this move standing up instead of sitting down. Whatever variation you choose, make sure to keep good form throughout to avoid injury and get the most out of the exercise.
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Back And Biceps Workout at Home Without Equipment
If you’re looking for a back and biceps workout that you can do at home without any equipment, this is the perfect routine for you! This workout hits both muscle groups hard, and all you need is your bodyweight to get it done. The routine starts with a simple warm-up to get your muscles ready for the work ahead.
Then, it’s into a series of bodyweight exercises that will really tax your back and biceps. The first few exercises are focused on the back, targeting the lats, traps, and rhomboids. Then it’s time to turn our attention to the biceps with some curls and chin-ups.
After the main strength component of the workout is complete, there’s a short circuit at the end to finish things off. This includes some high-rep exercises that will help pump up your muscles and give you an extra burn. So if you’re ready to work hard and get results, let’s get started!
Bicep Push Ups
Bicep Push Ups are a great way to tone your arms and improve your upper body strength. Here’s how to do them: 1. Start in a push up position with your hands shoulder-width apart.
2. Bend your elbows and lower yourself down until your chin is just above the ground. 3. Push back up, straightening your arms as you go. 4. Repeat for 10-12 reps.
How Can I Build My Biceps Without Weights?
One of the most common questions we get asked is how to build muscle without using weights. The simple answer is that you can’t – at least not effectively. Muscle growth occurs when the tension on the muscle is greater than what it’s used to, and this tension can only be created with resistance training (i.e. lifting weights).
Now, there are some bodyweight exercises that can help to increase muscle size (e.g. chin-ups, dips and push-ups), but they won’t have as much of an impact as weightlifting exercises like bicep curls and tricep extensions. So if you want to build bigger biceps, you’re going to need to lift some weights!
But don’t worry, you don’t need to go overboard and lift heavy weights all the time – in fact, this can actually lead to less muscle growth.
Instead, focus on lifting moderate weights for higher reps (15-20) with good form. This will help you to create the necessary tension on your muscles without putting too much stress on your joints and connective tissue.
So there you have it – if you want bigger biceps, lifting weights is essential!
But by using moderate weights and high reps, you can minimize joint stress while still stimulating muscle growth.
Can You Do Bicep Curls Without Weights?
Yes, you can do bicep curls without weights. There are a few ways to do this:
1. Use resistance bands.
2. Use your body weight.
3. Use household items such as soup cans or water bottles.
How Can I Train My Biceps at Home?
You don’t need a gym membership or fancy equipment to train your biceps at home. All you need is a little bit of space and some basic household items. Here are a few exercises you can do to work those biceps:
1. Curls with a towel: Wrap a towel around a sturdy object like a door handle or banister. Grip the ends of the towel and curl your hands toward your shoulders, keeping your elbows close to your body. Repeat for 10-12 reps.
2. Resistance band curls: Anchor a resistance band around a sturdy object and stand with your feet hip-width apart, holding the band with both hands in front of you at shoulder level. Keeping your elbows close to your sides, curl your hands toward your shoulders, contracting your biceps as you go. Slowly release back to the starting position and repeat for 10-12 reps.
3.. Pushups: This classic move works more than just your arms – it also engages your chest, shoulders, core, and legs – but it’s an excellent way to build strength in your biceps (and triceps). To modify for beginners, start on your knees instead of in a full plank position.
. As you get stronger, move up to doing full pushups with good form..
Aim for 3 sets of 8-10 reps..
4..
Chinups: If you have access to a chinup bar (or even just an exposed beam or tree branch), take advantage of it! Chinups are one of the most effective exercises for targeting the biceps.. To make them easier, start by using an underhand grip (palms facing towards you) rather than an overhand grip (palms facing away from you). As you get stronger, try adding weight by wearing a backpack filled with books or other objects.. Aim for 3 sets of 6-8 reps..
5. Isometric hold: An isometric hold is simply holding any static position against resistance – no moving involved! For this exercise, all you need is something to grip onto like two soup cans or two water bottles.. Stand tall with good posture and hold onto whatever object you’re using with both hands at shoulder level.,Keeping Your elbows close to Your sides,. slowly bend Your elbows until Your forearms are perpendicular to the floor then hold that position for 30 seconds before returning back to the starting position… Try 2-3 sets of this exercise.
Conclusion
This blog post covers bicep exercises that don’t require any equipment. The first exercise is a standard curl, which can be done with either one arm or both arms at the same time. The second exercise is a hammer curl, which again can be done with one arm or both arms.
The third exercise is a wide grip curl, which targets the outer head of the biceps. For all of these exercises, the author recommends using a weight that is challenging but not too heavy, and doing 3 sets of 12-15 reps.