BEST BICEPS EXERCISE WITHOUT DUMBBELLS

The best biceps exercises without dumbbells at home

Best biceps exercises without dumbbells. Although you can train the muscles of the biceps brachii with weights and dumbbells, it's completely possible to do bicep workouts without weights at home. In addition to for no weight biceps workout routines, we created a list of 8 muscle-building exercises that you can do to beef up your biceps without equipment of any kind. You'll also learn how to get bigger biceps without weights or equipment by reading our helpful tips and tricks along the way (hint: Household objects are your best friend when it comes to doing bicep workouts at home).

THE 10 BEST BICEPS EXERCISES WITHOUT DUMBBELS OR WEIGHTS

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

All of these muscle-building movements (except for the bonus exercise at the end) make use simple household objects and your bodyweight to blast your biceps. 

1. WATER BOTTLE/MILK JUG 

Doing biceps curls without weights is easy if you have some large water bottles and milk jugs at your disposal. These containers often have handles so that people can easily carry them out of the store. This design is perfect for your biceps because lifting these jugs at home essentially feels like curling dumbbells at the gym.

Unlike other exercises, you can also implement progressive overload with milk jug bicep curls by emptying liquid to reduce the resistance and adding extra milk/water to make the movement more challenging.

1. But if you're really strong and don't mind making a bit of a mess, then you can even fill your bottles with sand to get body builder-level resistance. Hold a pair of heavy water bottles or milk jugs by your sides with a supinated grip.
2. Curl the bottles toward your shoulders by flexing your biceps.
3. Keep lifting until the undersides of your forearms press right up against your biceps
4. Squeeze your biceps forcefully at the top of the rep for a second.
5. Lower the bottle/jugs under control until your elbows reach full extension.
6. Repeat for 3-5 sets of 12-20 reps.

2. BACKPACK BICEP CURLS

Performing a bicep 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 hardbacks and potatoes, but you can literally use anything for resistance.

Like bottle curls and milk jug curls, backpack curls are one of those no weight bicep exercises that comes naturally to most lifers because the grab handle is so intuitive to hold.

 

1. The fact that the handles are typically made from soft fabric means that a) you're unlikely to get calluses, and b) you can really load up on your backpack curls to fry your fast-twitch muscle fibers. Load some heavy household objects into a backpack and zip the bag up.
2. Hold the bag by your side with a supinated (palms-up) grip.
3. Curl the bag toward your shoulder while keeping your elbow still.
4. Keep curling until your forearm and biceps make forceful contact.
5. Hold the contraction for a moment, and then lower the bag under control until it's back at your side.
6. Switch arms and perform 3-5 sets of 10-20 reps per side.

3. INVERTED CURLS

If you want to do bicep workouts without dumbbells or free weights, then the inverted bicep curl is your best bet because it's a 100% bodyweight movement.

While many people perform this drill by hanging beneath a barbell, you can perform it on any sturdy object such as a table, bed frame, or playground equipment.

But if the regular version is too easy for your bulging biceps, then you can bump up the resistance by wearing a weighted vest or by simply slowing down your reps to make the sets more challenging. Position yourself under a sturdy object such as a table or a metal pole.

1. Grab the object with a shoulder-width underhand grip and let your elbows extend fully.
2. Place your legs out in front of you and plant your feet firmly on the floor.
3. Tighten your core and pull your chest to the table/pole/bar by flexing your biceps (avoid using your back).
4. Squeeze your biceps forcefully at the top of the rep and then lower your torso under control until your elbows are locked out.
5. Increase the difficulty by pulling your head in front of the table/pole/bar rather than just pulling your chest to it.
6. Repeat for 3-5 sets of 8-15 reps.

4. DOORWAY CURLS

If you want to do a biceps workout at home without equipment of any kind, then the doorway curl is the most obvious and accessible exercise. After all, pretty much everyone has a doorframe that they can grab onto in order to do bicep curls without weights.

1. Doorway curls are also very versatile.If you can already do sets of 30, then you can instantly double the resistance by performing the movement one arm at a time.This modification will also help you to develop symmetrical biceps since you'll be training each arm separately. Stand in the middle of a doorway and then perform a quarter turn so that you're facing the side of the doorframe.
2. Grab the doorframe, lean your torso back, and shuffle your feet all the way to the bottom of the frame.
3. With your elbows fully extended, curl your chest toward the doorframe by flexing your biceps.
4. Keep moving until your torso touches the frame or until you can't contract your biceps anymore.
5. Hold the contraction for a second, and then lower your body under control until your arms are locked out.
6. Repeat for 3-5 sets of 20-50 reps.

5. DIAMOND PUSH-UPS

Traditional push-ups target your chest, shoulders, triceps, and abs. but making a few tweaks to your push-up form will let you 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 you train your biceps.

HOW TO DO A DIAMOND PUSH-UP

1. Start in standard push-up position.Your back should be flat and parallel to the floor.
2. Place your hands together and keep your arms straight.
3. Rotate your hands inward about 45 degrees and extend your thumbs-the open space between your thumbs and pointer fingers should look like a diamond.
4.  Engage your core.

4. Slowly lower yourself till your chest almost touches the ground.
5. Hold the position for two seconds beforepushing yourself back up.
6. Repeat steps 4-6 for each rep.

6. ONE ARM PUSH-UP

One arm push-ups force your biceps to compensate for missing support.

HOW TO DO A ONE ARM PUSH-UP

1. Start in standing push-up position.
2. Take one arm and place it behind your back.
3. Engage your core.
4. Slowly lower yourself till your chest almost touches the ground.Be sure to keep your back straight and your body parallel to the ground.
5. Hold the position for two seconds, then push yourself up.
6. Repeat steps 3 to 5 for each rep.
7. Switch arms when you complete one set for one arm.

7. Plank Up-Down

The plank up-down trains your biceps and also provides quite a decent cardio workout if you do it quickly.

HOW TO DO A PLANK UP-DOWN

1. Begin in lowered plank position - your weight should be on your forearms.
2. Straighten one arm, so your palm is flat on the floor.
3. Straighten the other arm.Now both palms should be flat on the floor and you should be in normal push-up position.
4. Lower one arm, so your forearm is on the floor.
5. Lower the other arm, so both forearms are on the floor.You should be back in lowered plank position.
6. Repeat steps 2 to 5 to cycle through lowered plank position and normal push-up position.

8. CHIN-UPS

Chin-ups are a variation of pull-ups that work more on your biceps than do on your forearms.

HOW TO DO A CHIN-UP

1. Grab your pull-up bar.Grip with your hands slightly closer than shoulder than shoulder-width apart and palms facing background.
2. Hang on the bar with your core engaged.
3. Pull yourself up by pulling your elbows down and tightening your biceps.
4. Pull until your chin passes the bar.
5. Hold for two seconds before slowly lowering yourself until your arms are straight.
6. Repeat steps 2 to 5 for each rep.

To develop stronger forearms without the need for expensive gym equipment, you can perform a variety of effective exercises at home. One of the simplest yet most effective exercises is the wrist curl. To do this exercise, sit on a chair with your forearm resting on your thigh, holding a dumbbell with an underhand grip. Slowly curl your wrist upward, lifting the weight as high as possible, and then lower it back down in a controlled manner. Aim for 3 sets of 12-15 repetitions on each arm, gradually increasing the weight as your strength improves. Another great exercise is the reverse wrist curl. For this exercise, rest your forearm on your thigh with a dumbbell in your hand, but this time use an overhand grip. Curl your wrist upward, contracting your forearm muscles, and then lower the weight back down slowly. Again, aim for 3 sets of 12-15 repetitions per arm.

Another effective way to target your forearms at home is by

using a simple tool like a grip strengthener. These devices are compact and

relatively inexpensive, making them a convenient addition to your home workout

routine. To use a grip strengthener, hold it in your hand with a comfortable

grip and squeeze it as hard as you can, holding the contraction for a few

seconds before releasing. Repeat this exercise for 10-15 repetitions on each

hands.

compound movements that engage your forearms indirectly. Exercises like

push-ups, pull-ups, and planks engage the muscles in your forearms as

stabilizers, helping to strengthen them along with the rest of your upper body.

Aim for 3 sets of 10-15 repetitions for push-ups and pull-ups, and hold the

Plank position for 30-60 seconds.

and adequate rest are essential for muscle growth and recovery. Make sure to

consume enough protein to support muscle repair and growth, and consider

incorporating healthy fats and complex carbohydrates into your diet to provide

sustained energy for your workouts. Additionally, allow your forearms and other

muscle groups ample time to recover between workouts to avoid overtraining and

reduce the risk of injury.

home. Set a regular workout schedule and stick to it, gradually increasing the

The intensity and difficulty of your exercises as your strength improves. remember

to listen to your body and adjust your routine as needed to avoid overexertion

or strain. By following these guidelines and staying committed to your home

workout routine, you'll develop stronger forearms and enhance your overall

upper body strength in no time.

In addition to targeted forearm exercises, don't forget to incorporate

Aside from specific exercises, remember that proper nutrition

Consistency is key when it comes to building forearm strength.

 

FAQ-

QUESTION- How can I build my biceps without dumbbells?

ANSWER- Bicep push-up, push-ups are great for a lot of things. chest, triceps, shoulder, core and lats  Resisted leg concentration curl. Isometric towel curl. negative milk jug curls  negative

towel curls chin-ups  palm up inverted rows. Thanks for watching and thanks For reaching us                                                  

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