Written by James Cooper
Last Updated

Working your biceps with weights can be a great way to build muscle and burn calories, but there are also many other ways to get the same results.

Exercising without weights can be just as beneficial as when using weights, if not more so. When doing a biceps workout without weights, there are a few different exercises that you can do to make sure you are getting the most out of your workout.

 

Bodyweight Exercises to Work Biceps Without Weights

The muscles of the arm are worked every time you use them, but there are some specific exercises that can be done to work the biceps specifically.

These bodyweight exercises can be done anywhere without any equipment, and they are a great way to add some extra strength and definition to your arms.

 

A Curl

One simple exercise is called a curl. To do a curl, stand with your feet hip-width apart and hold your hands at your sides with your palms facing forward. Bend your elbows and curl your hands up towards your shoulders. Pause for a moment, then slowly lower them back to the starting position. Repeat this 8-10 times.

Tricep Dips

Another great exercise is the triceps dip. To do this exercise, sit on the edge of a bench or chair with your hands next to you, palms down. Take a deep breath and lift your arms up in front of you.

Lower your arms down to the side until they are almost touching the ground. Push your arms back to the starting position and repeat.

Seated Row

The seated row targets the biceps as well as other muscles in the back and arms. To do a seated row, you’ll need a bench or chair and an elastic band.

Sit with your feet flat on the floor and on your bent knees, hold the band with your palms parallel to each other. Slowly pull the band toward your chest, keeping your elbows close to your body. Pause briefly and then slowly release back to start position. Repeat 10-12 times for 3 sets.

Jackknife

In order to work your biceps without weights, you can also use a jackknife.

This exercise is done by lying on your back with your legs and arms straight out. Then, bring your right knee and left elbow together while keeping your back flat on the ground. Hold for two seconds before lowering them and repeating on the other side.

This exercise is a great way to tone your biceps without having to go to the gym or use any equipment.

 

The Glute Bridge

Another exercise is the glute bridge. The glute bridge is a simple exercise that can be done without any weights to work your biceps.

This exercise is done by lying flat on your back with your feet flat on the ground and shoulder-width apart, then slowly lifting your torso and upper legs into the air, forming a bridge shape. Squeeze your glutes and hold for two seconds before lowering yourself back. Repeat for 12-15 reps.

This exercise not only works your biceps, but also engages your core, hamstrings, and glutes. It is a great way to add some resistance to these muscle groups without having to use any weights.

If you find this exercise too easy, you can increase the difficulty by adding a weight plate or sandbag across your hips.

Pull-up Bar Exercise

Pull-ups are also a great way in building muscle and strength because they require you to use multiple muscle groups at once. To do a pull-up, grab the bar with your hands shoulder-width apart and hang with your arms straight. Pull yourself up until your chin is above the bar, then lower yourself back down.

 

It’s very important to do these bicep exercises slowly and deliberately. You should feel a light burning sensation in your arms after each set, which means you’re doing them right.

Resistance Bands Exercises

Resistance bands are a great way to add an extra challenge to your bicep curls. By using a band, you add resistance to the curl, making it harder to lift the weight. This can be a great way to add workout intensity and help you see better results.

Resistance bands place tension on the muscle being worked, which in turn recruits more muscle fibers to complete the lift and results in greater growth and strength.

When attaching a band to a fixed point, such as a sturdy post or door frame, you can create variable levels of resistance. This makes the exercise more challenging as you fatigue, thereby stimulating more muscle growth.

These exercises are a great way to work your biceps without weights. The bands provide resistance as you curl them, which helps to tone and sculpt your arm muscles.

Here are a few easy exercises to get you started:

Exercise 1:

  • Sit on the ground with your knees bent and feet flat on the floor.
  • Hold one end of the band in each hand, and loop it around your legs just below your knees.
  • Pull the band up until your elbows are at shoulder height and hold for a few seconds.
  • Slowly lower your hands toward the floor, feeling the resistance as you do so.
  • Repeat 10 times on each side.

Exercise 2:

  • Curl the band up towards your shoulder, and hold it for a few seconds.
  • Lower the band back down, and repeat.
  • Curl the band up towards your shoulder, and twist it slightly as you curl it up.
  • Hold for a few seconds, then lower it back down.
  • Repeat steps 2-4 several times.

 

Exercise 3:

  • Hold the band at your chest, with one end looped around your foot and the other end looped over your wrist.
  • Twist it to the right; hold for a few seconds.
  • Repeat on the left.

Bicep Curls with Resistance Band

This is a great way to add an extra challenge to your bicep curl workout. They provide constant tension on the muscle, which results in a better workout. Plus, they are very versatile and can be used to target other muscles as well.

Here is a basic resistance band bicep curl routine that you can try:

  • Begin by standing with your feet hip-width apart and the band around your ankles.
  • Hold the band with your palms facing forward and arms extended straight down to your sides.
  • Curl your arms up towards your shoulder, making sure to keep your elbows close to your sides.
  • Pause for a second at the top of the curl and then lower back down to the starting position.
  • Repeat for 12-15 reps.

 

Cable Machine Exercises to Work Upper Arms, Upper Body & Biceps Muscles

When it comes to working out the biceps muscle, there are plenty of exercises that can be done with weights. However, there are also cable machine exercises that can be done to work the biceps without weights. The following are three cable machine exercises that can be used to work the biceps:

Seated Alternating Curl

This exercise is done by sitting at a cable machine and grabbing the handles with your palms facing forward. Then, slowly lift one handle up towards your shoulder while keeping your back pressed firmly against the bench and elbow and shoulder stationary. Hold for a second before lowering it back down. Repeat this movement for the other arm.

Standing Hammer Curl

This exercise is done by standing at the cable machine with your arms fully extended and your palms facing forward. Grab the handles with your palms facing forward and slowly lift them up towards the ceiling while keeping your elbows stationary and back pressed firmly.

Seated Preacher Curl

This exercise is done by sitting on the benches with your palms facing down. Raise your arms straight up towards the ceiling while keeping your elbows stationary and back pressed firmly against the bench.

 

Feed Your Biceps to Make Them Grow

Building bigger biceps takes time and dedication in the gym. But what you eat can also play a role in how big your biceps get. Here are five foods to help you feed your biceps and make them grow.

  • Protein is essential for bigger biceps, so make sure you include plenty in your diet. Good sources of protein include meat, poultry, fish, eggs, and dairy products.
  • Carbohydrates are another important nutrient for building upper arm muscle. They provide energy for working out and help replenish glycogen stores after a workout. Good sources of carbs include grains, fruits, and vegetables.
  • Eat plenty of healthy fats. They help to promote muscle growth and protect against muscle breakdown. Good sources of healthy fats include nuts, seeds, olive oil, and avocados.
  • Eat food rich in vitamin D. Vitamin D is essential for healthy bone development, so it’s important for building muscle. You can get your daily dose of vitamin D from fortified foods such as milk and yoghurt or from supplements.
  • Avoid highly processed foods. High-glycemic foods cause your blood sugar to spike and then crash, which makes you feel hungry and increases cravings for unhealthy foods.
  • Drink plenty of water.

There are many ways to work your biceps without weights. You can use your own bodyweight or resistance bands to create resistance. You can also use machines at the gym, or do exercises that use your entire body weight.

Whichever method you choose, make sure you focus on quality over quantity. And, most importantly, have fun!

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