Bicep Workouts Without Weights



Working your biceps might be a little more complex than other body areas because most of these exercises require weights, dumbbells, or other types of training machinery. But for us, it’s important to deny this myth, as there are numerous ways to improve your biceps at home.

You don’t have to worry about not having time to hit the gym or not having equipment. If you can jog for a couple of blocks and do some laps at the pool, you can absolutely find something to work on your arms, and more specifically, your biceps. 

 

Key Takeaways

  • Plank Tap exercise not only targets the biceps and triceps but also strengthens the core, improves stability, mobility, posture, flexibility, and helps alleviate lower back pain.
  • Forearm Plank Reach Out is a movement-based alternative to a plank, focusing on stability and overall movement improvement. By reaching out with each arm while maintaining a straight line, it engages the biceps and helps enhance stability and coordination.
  • Side Plank is an effective exercise for working the biceps along with the obliques, abs, and core. It requires maintaining a steady position while holding the body up on the side, engaging the biceps and promoting overall upper body strength.

 

Plank Tap

Other than working nicely on your biceps and triceps, it also emphasizes on strengthening your core. This one is very good for your stability, mobility, posture and flexibility. It also has an extra advantage which is that it helps to lower back pains.

Start on a high plank position, with your wrists on the floor and directly under your shoulders. Also, your legs must be completely extended behind you, and your whole body must be engaged, so your body can support the movement.

Once you get that starting position, bring your left hand towards your body and reach your right shoulder, that’s the tap. Then, do the same with your right hand towards your left shoulder. Repeat this for 1 minute. 

 

Forearm Plank Reach Out

This is an alternative to a plank, with some movement applied, making it an amazing option for stability and overall movement improvement. The starting position is a forearm plank, remember your body should form a straight line, and you get that by engaging your whole body.

You should be holding your body up with just your hands and the tips of your feet. Then the movement is the reach out part. Make sure your palms are with your fingers looking outwards. To start, extend your left arm as much as you can and with the tip of your fingers touch the floor. Then, repeat the movement with your other arm.

Remember your body can never touch the floor and has to be always engaged. Repeat for 1 minute. 

 

Side Plank

These are specifically good for all your arm, but also the biceps. Besides also working on your obliques, abs and core. This one doesn’t require much movement, actually to get it right you should hold the position as steady as you can.

So start by putting your right arm on the floor with your palm straight, which should be directly under your shoulder. Your legs should be extended, but just hold your body with the side of your right foot.

Then, extend your left arm upwards, and hold the position for 10 seconds. Then, do the same with your other side. Alternate side for 1 minute. 

 

Push-Up

This one's a classic for bodyweight bicep improvement. It also enhances your triceps,  pectorals, deltoids and core. They build upper body strength while being fast and effective. 

Start on a high plank position with your palms on the floor, with your hands directly under your shoulders. Your legs must be fully extended behind you. Then bend your elbows and lower your body towards the floor, with almost touching but not really.

Use the strength of your arms to bring your body up again. You don’t have to make an exact number of reps, just repeat for 1 minute doing as best of them as you can. 

 

Decline Push-Up

This one focuses mainly on building the muscles of your upper body that means it’s good if you want not only to burn fat, but to make the muscles bigger too. Your overall upper body strength is what you should these focus on.

Way more challenging than a normal push-up. For this one, you should look for a plain surface that is steady enough to handle your whole body weight. You can use a box, a chair, a table or your bed.

Start by putting your feet on the edge of that surface, then put your hands on the floor and straighten your body on a straight line. Your palms should be flat on the floor. Your wrists below your shoulders, and your hands shoulder width apart.  To begin the movement, bend your elbows and lower your body towards the floor without touching it. Then, use the strength of your arms to bring your body back up. Repeat for 1 minute. 

 

Lateral Plank Walk

These ones basically work on all your upper body strength and body. Start on high plank position with your hands at shoulder width and totally straight, the same as your legs.

Also, keep all your body engaged. Then, to start the movement, start with your right arm and your right leg, and walk them to the right side simultaneously and follow with your body and your left and arm. Then do the same with the left side going towards the left. Keep alternating sides for 1 minute. 

 

Body Saw

It’s very good at improving your muscles, on the lower and upper body. The starting position is a forearm plank position, make sure your palms are flat on the floor and under your head. Elbows underneath your shoulders and your arms should remain parallel one to the other.

Keep your whole body completely engaged. The movement starts by bending yourself forward slightly, until your head reaches the point of your hands. The only part moving are your forearms and the points of your feet. Forward and backwards.

The difficult part is maintaining the position of your body and still o the movement slightly. So keep doing it slowly for 1 minute.

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