Learn How to Build Muscle

How to Exercise Biceps Without Weights

Finding ways to workout without weights can be difficult, but that shouldn’t stop you from getting the body of your dreams.

There are a lot of fit people who have used only bodyweight exercises and objects around their house to build muscle and get ripped. In this article we will discuss some of these methods and how you can incorporate them into your bicep training.

Bodyweight exercises are great because they don’t depend on weights, equipment or machines, and you can perform them as often as you want. They can also be performed wherever you want - as long as you have a bit of space.

The first bodyweight exercise that is great for building your biceps is the pullup. Now, you might need to find a playground or purchase your own pullup bar to perform these, but I promise you will not be disappointed with the results. Pullups are great compound exercises that work not only you biceps but your abs, upper back, and lower back.

The second bodyweight exercise that is great for your biceps is the pushup. When you think about it, a pushup is a lot like the bench press, and while the bench press make work mainly the triceps and pectoral muscles, the biceps do a lot of stabilizing during the movement. This stabilizing will help work all areas of your biceps.

As I mentioned, bodyweight exercises are great for a number of reasons. But sometimes you just need a little more weight to really get those biceps pumping. This is where things like bands, medicine balls, and other household items come into play. Exercise bands are great because they are compact, easy to use, and come in a variety of resistances.

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In fact, resistance bands can go up to 100lbs! With that weight, you can train your biceps for quite a while before needing to move up in weight. By attaching bands to tables or immovable objects, you can perform bicep curls, concentration curls, and hammer curls.

Medicine balls are also excellent for working your biceps because they come in many different weights and sizes. Use a medicine ball for any type of curl or press and watch your biceps grow. In addition to medicine balls, household items can also be utilized to work your biceps.

You may look silly doing it, but performing bicep curls with a chair can actually be a very good workout. If a chair doesn’t work for you, try an old tire or big jugs of water. You’d be surprised what you can find lying around your house that will be a good substitute for a weight. 

Once you get the hang of some of these exercises, it is not hard develop a bicep workout that uses all three of these methods. See below for a sample workout:

Pullups 5 x failure
Pushups 5 x failure
Medicine Ball Curls 3 x 12
Resistance Band Hammer Curls 3 x 12
Tire Flips 3 x 20
Resistance Band Concentration Curls 3 x 12

Hopefully this article has given you idea for a great bicep workout when you are unable to get to the gym or don’t have access to weights. Remember, there is always a solution to a problem, and not having weights shouldn’t stop you from building huge biceps! 

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