Biceps Without Equipment | The Secrets of a Sculpted Biceps

The best biceps workouts without weights or equipment to build muscle at home

You can perform these bicep exercises without equipment, without gym weights and from virtually anywhere.

Although you can train your biceps brachii muscles with free weights and dumbbells , it is entirely possible to do equipment-free biceps workouts at home.

In addition to 4 bicep workout routines without weights, we've created a list of 9 strength training exercises you can do to build your biceps without any equipment.

You'll also learn how to get bigger biceps without weights or equipment by reading our tips and tricks along the way. Household items are your best friends when it comes to doing bicep exercises at home.

The 9 Best Bicep Exercises Without Equipment

Let's be honest, you probably already know that you can do pull-ups to work your biceps. That's why we're showing you how to build biceps without weights or pull-ups.

All of these strength training moves (except the bonus exercise at the end) use simple household objects and your own body weight to blast your biceps.

1. Bicep curls with a water bottle or milk can

Doing bicep curls without weights is easy if you have a few large water bottles and milk jugs on hand. These containers often have handles so people can easily carry them out of the store.

This design is perfect for your biceps, because lifting these cans at home is basically like doing dumbbell curls at the gym.

Unlike other exercises, you can also apply progressive overload to milk can bicep curls by draining the liquid to reduce resistance and adding additional milk/water to make the movement more challenging.

But if you're really strong and don't mind making a little mess, you can even fill your bottles with sand for bodybuilder-worthy resistance.

Hold a pair of heavy water bottles or milk jugs at your sides with an underhand grip.
Bend the bottles toward your shoulders by flexing your biceps.
Continue lifting the bottles until the undersides of your forearms are pressed against your biceps.
Squeeze your biceps forcefully at the top of the movement for one second.
Lower the bottles/legs under control until your elbows reach full extension.
Repeat 3 to 5 sets of 12 to 20 repetitions.

2. Back bicep curls

Doing a biceps workout without weights is easy if you have a backpack (the bigger the better) and some heavy books or groceries. I like to fill my bag with heavy books and potatoes, but you can literally use anything as resistance (even sand if it's an old backpack).

Like bottle curls and milk can curls, backpack curls are one of those weightless bicep exercises that come naturally to most workout enthusiasts because the handle is so intuitive to hold. The fact that the handles are usually made of soft fabric means that a) you're not likely to get calluses and b) you can actually do backpack curls to stimulate your fast-twitch muscle fibers.

Load a few heavy household items into a backpack and zip the bag closed.
Hold the bag alongside your body with a supinated grip (palms facing up).
Bend the bag toward your shoulder while keeping your elbow still.
Continue to curl it until your forearm and bicep make forceful contact.
Hold the contraction for a moment, then lower the bag in a controlled manner until it is back at your side.
Switch arms and perform 3 to 5 sets of 10 to 20 repetitions per side.

3. Reverse flexion

If you want to do biceps workouts without dumbbells or free weights, then the reverse biceps curl is your best option because it is a 100% bodyweight movement.

Although many people perform this exercise by hanging under a dumbbell, you can perform it on any solid object such as a table, bed frame, or playground equipment.

But if the regular version is too easy on your biceps, you can increase the resistance by wearing a weighted vest or simply slowing down your reps to make the sets more difficult.

Position yourself under a solid object, such as a table or metal pole.

Grasp the object by holding it from below at shoulder width and allow your elbows to fully extend.

Place your legs in front of you and place your feet firmly on the floor.
Tighten your core and pull your chest toward the table/pole/bar by flexing your biceps (avoid using your back).
Squeeze your biceps forcefully at the top of the rep, then lower your torso in a controlled manner until your elbows are locked out.
Increase the difficulty by pulling your head forward of the table/post/bar rather than just pulling your chest toward it.
Repeat 3 to 5 sets of 8 to 15 repetitions.

4. Door bends

If you want to do a no-equipment biceps workout at home without any equipment, then the "door pulldown" is the most obvious and accessible exercise.

After all, everyone has a door frame they can hold onto to do bicep curls without weights.

" Door pulls" are also very versatile. If you can already do sets of 30, you can instantly double the resistance by performing the movement with just one arm at a time.

This modification will also help you develop symmetrical biceps since you will be training each arm separately.

Stand in the middle of a doorway, then turn a quarter turn so that you are facing the door frame.

Grasp the door frame, lean your torso back, and move your feet to the bottom of the frame.
With your elbows fully extended, curl your chest toward the door frame by flexing your biceps.
Keep moving until your torso touches the frame or you can no longer contract your biceps.
Hold the contraction for a second, then lower your body under control until your arms are locked out.
Repeat the exercise for 3 to 5 sets of 20 to 50 repetitions.

5. Towel Curls

Towel curls are a great addition to equipment - free biceps workouts because they provide surprisingly high resistance and you can do them virtually anywhere.

And by everywhere, I literally mean anywhere. You can do this in the shower, the bathtub, and even the bathroom of an airplane if you want. That's how little space this exercise requires.

Just make sure to lift your leg as high as you can. This exercise gets exponentially harder as your biceps contract.

So if you want to get the best biceps workout without equipment, make sure you don't do half reps or give up at the peak contraction.

Grab both ends of a towel and place the back of your leg in the middle of the towel.
Raise your leg as high as you can without moving your shoulders excessively.
Contract your biceps forcefully at the top of the movement.
Slowly lower your leg and repeat the exercise for 3 to 5 sets of 15 to 30 repetitions.

6. Flexions using a vacuum cleaner

Your biceps don't know if you're lifting barbells, dumbbells, or rocks. That's why any heavy household object that you can easily grip is ideal for a no-equipment biceps workout.

Vacuums are especially useful because they're usually heavy enough to do bicep curls, and you can grip them in multiple ways to target different areas of your biceps.

For example, holding the long end of the vacuum with a neutral grip will work your brachialis and brachioradialis in addition to your biceps.

Depending on the model, you can also use a supinated grip to focus on your biceps or you can opt for a reverse grip to put your biceps at a mechanical disadvantage and target your brachialis and brachioradialis muscles instead.

Hold the vacuum cleaner with one hand.
Hold the vacuum cleaner alongside your body or slightly in front of your thighs.
Bring the device back towards your shoulder while keeping your elbow still.
Continue lifting until your forearm presses on your bicep.
Hold the contraction for one second, then lower the device under control.
Switch sides and perform 3 to 5 sets of 8 to 20 repetitions per arm.

7. Bicep push-ups

If you want to get a challenging bicep workout without any weights or equipment of any kind, then you need to check out bicep pushups.

This highly underrated exercise also works your pushing muscles, but with a few minor but challenging modifications, you can work your biceps much more than a regular push-up.

For this exercise to build your biceps, you need to place your hands in an inverted position. This way, instead of facing forward, your fingers will be facing backward.

You should also move your hands back so that they are closer to your ribs/hips than in front of you. Finally, make sure that your pelvis does not tilt. You should maintain a hollow body position or, at a minimum, a neutral spine to maximize bicep activation.

Get into a normal push-up position, then rotate your hands so that your fingers are pointing toward you.
Spread your hands out to the sides to reduce pressure on your wrists.
Bring your hands back so they are closer to your ribs and hips than your shoulders. Your torso will naturally come forward as you do this.
Lower your chest toward the floor while maintaining control.
Once your chest touches the floor, explosively push back up until your elbows are locked.
Repeat the exercise for 3 to 5 sets of 8 to 20 repetitions. You can increase the difficulty by moving your hands closer to your hips.

***

1. DIAMOND PUSH-UPS
Traditional push-ups target your chest, shoulders, triceps, and abs. But by changing the form of your push-ups a little, you can target your biceps. Diamond push-ups get their name from the shape your hands take during the exercise, and force your arms closer together to help train your biceps.

HOW TO DO A DIAMOND PUSH-UP
Start in a standard push-up position. Your back should be flat and parallel to the floor.
Place your hands together and keep your arms straight.
Rotate your hands inward about 45 degrees and extend your thumbs – the open space between your thumbs and index fingers should look like a diamond.
Work your core.
Slowly lower yourself until your chest almost touches the floor.
Hold this position for two seconds before standing up.
Repeat steps 4-6 for each repetition.
2. REVERSE HAND PUMPS
Reverse handstand push-ups put even more emphasis on the biceps than diamond push-ups, so get ready!

HOW TO DO A REVERSE PUSH-UP
Start in a normal push-up position.
Slowly rotate your arms outward until your fingers are pointing toward your toes.
Move your hands a few inches toward your feet to a comfortable position, but keep your arms straight.
Work your core.
Slowly lower yourself to the floor. Your wrists and forearms may not be flexible enough yet, so don't force yourself to go any lower than is comfortable.
Hold for two seconds, then come back up.
Repeat steps 4-6 for each repetition.
3. ONE-ARM PUSH-UPS
One-arm push-ups force your biceps to compensate for the lack of support.

HOW TO DO A ONE-ARM PUSH-UP
Start in a standard push-up position.
Take one arm and place it behind your back.
Work your core.
Slowly lower yourself until your chest almost touches the floor. Make sure to keep your back straight and your body parallel to the floor.
Hold this position for two seconds, then come back up.
Repeat steps 3-5 for each set.
Switch arms when you have completed a set for one arm.

4. SIDE PLANK
HOW TO DO A SIDE PLANK
Start with the standard push-up position.
Slowly turn your body to the side, raising one arm until it points straight up.
Keep both arms straight, aligned and almost perpendicular to the floor. Stay in this position for 30 seconds.
Return to the traditional plank position, then repeat the exercise on the other side.
5. HIGH-BOTTOM BOARD
The up-down plank works your biceps and also provides a good cardio workout if you do it quickly.

HOW TO DO AN UP-DOWN PLANK
Start by getting into a low plank position - your weight should be resting on your forearms.
Extend one arm so that your palm is flat on the floor.
Straighten the other arm. Now both palms should be flat on the floor and you should be in a normal push-up position.
Lower one arm, so that your forearm is on the floor.
Lower the other arm, so that both forearms are on the floor. You should end up in a lowered plank position.
Repeat steps 2-5 to move from the lowered plank position to the normal push-up position.

9. THE BREAKDANCER
Are you ready for a challenge? The breakdancer is a neat exercise that will target your biceps and shred your abs.

HOW TO DO A BREAKDANCER
Sit on the floor with your legs extended in front of you and your arms straight at your sides, palms on the floor.
Press into your palms to lift your body off the floor as high as possible.
Rotate your legs to one side. Lift your palm on that side to let your legs pass through - they should now be behind you.
Rotate your legs to the other side, lifting your palm on that side to let them pass through. Your legs should now be back in front of you.
Repeat steps 2-5 as quickly as you can. Your legs should be in a circular motion while your arms hold your body up in the air.

10. WALL SUPPORT
HOW TO DO A REVERSE WALL HOLDER
Stand a few meters away from a wall.
Bend at the waist and place your arms shoulder-width apart on the floor.
Place your feet on the wall.
Climb up the wall - keep your arms and back straight as you use your hands to push yourself off the floor and your legs to climb up the wall.
Move until your arms are straight overhead, your hands pushing into the floor and your toes touching the wall.
Challenge yourself to see how long you can hold this position.

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BICEPS WITHOUT EQUIPMENT | THE SECRETS OF A SCULPTED BICEPS