How to Work Biceps Without Weights: 5 Tips

Jan 11, 2023

Man doing push-ups.

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You probably pay the most attention to the major muscle groups when you work out. Bicep and triceps exercises are among the most common for your arms. After all, when you flex your muscles, your biceps are what turn heads your way. What if you don’t have a gym nearby or any weights? This guide will show you how to work biceps without weights. 

1. Bicep Extensions

For the first exercise, let’s start with something simple. Bicep extensions require no equipment and can be an excellent warmup exercise. Start by laying your hands in front of you, with your palms facing up. Bring your hands toward your shoulders, touch them with your fingers and lay your arms back down. Each time you go up and down counts as a repetition. Start with three sets of 20 reps each. Add more reps each time to extend your stamina.

2. Chin-ups

Chin-ups are an excellent way to work out multiple muscle groups in your upper body. You’ll put to work your biceps, deltoids and other back muscles. For this exercise, the only equipment you need is a bar. Don’t confuse chin-ups with pull-ups because there are differences. Pull-ups entail your palms facing away, and chin-ups include your palms facing your body. 

To do a chin-up, start by setting the bar at a reasonable height for you. As you get better, you may be able to move the bar higher. Get a good grip on the bar with your hands, and try not to swing your legs. Lift your body enough to where your chest is parallel to the bar, and your chin entirely eclipses it. Each time you come back down counts as a rep, so try to do three sets of 12 reps.

3. Plank Shoulder Taps

You may think you’re working out a particular muscle group when you exercise. However, you’re typically helping multiple at once. Planks are an excellent example of a full-body workout. Adding shoulder taps helps engage the biceps.

To do plank shoulder taps, start by getting in a planking position. To ensure the correct form, line up your shoulders with your hands and straighten your legs. You should engage your core to get the most out of this workout. Lift one hand off the ground and touch the opposite shoulder. Put your hand back on the ground and do the same with the opposite sides. Do three sets of 30-60 seconds each. Plank shoulder taps are terrific for engaging your biceps and getting a solid workout.

4. Bicep Pushups

Pushups are a popular exercise you’ve probably been doing since you were a kid in gym class. Like planks, they’re an effective way to work multiple muscle groups simultaneously. But have you ever heard of bicep pushups? This exercise is a reverse edition of a regular pushup. If you’re wondering how to work biceps without weights, this regimen is for you. 

Start by getting on all fours in a regular pushup position. The trick here is to reverse your hands and point your fingers toward your toes. At this point, your hands should be in line with the middle of your back. Lower your body toward the ground, and your elbows should tuck in toward the body. Each return to the ground is a rep. Do three sets of 15 reps.  

5. Self-resisting Bicep Curls

Sometimes you find yourself sitting at work, school or home wishing you were at the gym, but you don’t have time for it. Try self-resisting bicep curls if you want to get a quick bicep workout in. If you get funny looks, show your friends how to work biceps without weights so they can also try it.

To do a self-resisting bicep curl, start by standing up straight to ensure good posture. Make a fist with one hand and push it down with the other hand. Apply pressure with the opposite hand and try to bring your closed fist toward your chest. More pressure from your hand means the exercise will be more challenging. Do three sets of 20 reps each. Imagine you’re Dwight Schrute in the scene where he’s battling against himself. 

How to Work Biceps Without Weights

Strength training is fun because you get to mimic the Arnold Schwarzeneggers of the world. Gains in the gym are what many men are trying to achieve. But what if you don’t have access to dumbbells? Who says you need weights to have an excellent workout? Use these five exercises if you’re wondering how to work biceps without weights.

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Jack Shaw is a senior writer at Modded. Jack is an avid enthusiast for keeping up with personal health and enjoying nature. He has over five years of experience writing in the men's lifestyle niche, and has written extensively on topics of fitness, exploring the outdoors and men's interests. His writings have been featured in SportsEd TV, Love Inc., and Offroad Xtreme among many more publications.