When you ask 1,000 random lifters if they want more muscular arms, very few will say “no.” The biceps are one of the most visible body parts, and having impressive arms can turn heads.
However, there are other advantages to biceps training besides just building muscle. It can also improve strength, shoulder stability, and joint health. In fact, you can even use it to burn fat and maintain lean muscle while cutting calories.
Most people think of biceps training as an afterthought following a larger body part workout or as part of a dedicated arms-only session focusing on isolation exercises. However, with some creativity, you can skip the weights and still get a challenging and effective workout with numerous benefits. Whether you’re not able to go to a gym, traveling, or just looking to change things up, try these weight-free workouts to take your biceps training to the next level.
Best Biceps Workouts
Best Bodyweight-Only Biceps Workout
Training without weights brings you back to the basics of mastering your own body. If you’re tired of lifting weights and want to reconnect with your primal self, give this routine a try. Don’t limit yourself to just isolation exercises; the biceps are involved in various movements beyond simple arm flexion.
This workout combines multi-joint exercises tailored to target the biceps more, along with isolation movements. This comprehensive approach covers all functions of the muscle, providing optimal stimulation for strength, muscle growth, and fat loss. Multi-joint exercises are great for strength gains and calorie expenditure, while single-joint exercises help with mind-muscle connection and addressing specific weaknesses.
The No-Weight Workout
Perform this workout once a week after a warm-up for best results. Since you can’t increase the weight, you’ll need to progress in other ways. When you can comfortably do the recommended reps per set, increase to the higher end of the range. For example, if an exercise calls for 12 to 15 reps, aim for 15 once you can do all sets of 12. Then, consider adding an extra set and gradually reducing rest periods.
Commando Chin-Up
Start by positioning yourself under a pull-up bar with your thumbs facing you and hands close together. Hang dead from the bar, engage your core for stability, and pull your shoulder blades down to begin the movement. Bend your elbows to lift yourself up towards the bar, aiming your head towards one side of the bar.
Try to touch the bar with your shoulder. Lower yourself down with control and repeat, switching sides each set. This exercise challenges your biceps and can be effective without weights.
- Sets and Reps: 4 x 4-8
- Rest time: Three minutes between sets.
Headbanger Chin-Up
Begin by positioning yourself under a pull-up bar with a close, supinated grip. Keep your core engaged and pull yourself up until your arms are at a 90-degree angle.
Move your body towards and away from the bar by flexing and extending your arms while maintaining a stable position. Focus on controlled movements and aim for full range of motion.
- Sets and Reps: 3 x 30-60 seconds
- Rest time: Two minutes between sets.
Towel Curl
Using a sturdy towel, create tension by twisting it into a spiral and placing it under one foot while sitting on a chair. Hold one end of the towel in each hand, elbows close to your sides.
Flex your arms, bringing your hands towards your face against the resistance provided by your foot. Slowly extend your arms back to the starting position, focusing on the biceps throughout the movement.
- Sets and Reps: 3 x 10-15
- Rest time: 90 seconds between sets.
Lateral Plank Walk
Assume a plank position with arms extended, legs straight, and core engaged. Move laterally by stepping to the side with one arm and foot, then follow with the other side. Reverse the movement to the opposite direction and continue for the desired duration.
- Sets and Reps: 3 x 60 seconds
- Rest time: 60 seconds between sets.
Inverted Row
Use a low pull-up bar, dip bar, table, or sturdy broom between chairs for this exercise. Grab the bar with a shoulder-width, pronated grip and position yourself with a straight body.
Pull yourself up towards the bar, aiming to touch it with your chest. Lower yourself down gradually and aim to beat your previous rep count with each session.
- Sets and Reps: 2 x maximum reps until failure
- Rest time: Two minutes
Best Resistance Band Biceps Workout
Resistance bands offer unique benefits as they provide accommodating resistance, increasing tension as they stretch. This type of resistance can enhance the feel of the exercise and provide more training options. They can complement bodyweight training by offering a wider range of exercises and better targeting specific muscles. Band training is also valuable for joint and tendon health.
With the advantages of resistance band training, try this biceps workout to build strength, muscle, and aid in fat loss.
One-Band Biceps Workout
Perform this workout once a week after warming up. To progress, consider using a heavier band or combining several smaller bands for more resistance. You can also adjust the volume by increasing reps as you progress. For example, if an exercise calls for 12 to 15 reps, aim for 15 when you can comfortably do all sets of 12. Additionally, you can reduce rest periods gradually.
Band-Assisted Chin-Up
Secure a band to a pull-up bar and hang from the bar with a supinated grip. Place your feet on the band for assistance, engage your core, and pull yourself up towards the bar by bending your elbows.
Lower yourself with control and repeat for the desired reps. The band assists in the initial part of the movement, allowing you to perform more reps and focus on your arms.
- Sets and Reps: 3 x 8-12
- Rest time: Two minutes
Single-Arm Band Hammer Curl
Stand with one end of the band under your foot and grab the other end with one hand. Keep your elbows close to your sides and curl your arm towards your face.
Contract at the top and lower with control. Perform all reps on one side before switching hands. To increase resistance, hold both ends of the band in one hand.
- Sets and Reps: 3 x 12-15
- Rest time: 60 seconds
Band Concentration Curl
Attach a band to a low anchor point and sit near it, grabbing the band with your closest arm. Place your elbow on the inside of your thigh and curl your arm towards your face.
Extend your arm and repeat for the desired reps before switching arms. Focus on isolating the biceps and avoid using other body parts to assist the movement.
- Sets and Reps: 3 x 10-12
- Rest time: 60 seconds
Band Reverse Curl
Step on the band with both feet, holding the ends with a pronated grip. Stand tall, engage your core, and curl the band towards your face by flexing your arms.
Lower with control and repeat for the desired reps. For an extra challenge, add partial range reps immediately after completing full reps.
- Sets and Reps: 3 x 15-20
- Rest time: 90 seconds
The Biceps Muscles
The biceps, a well-known and frequently flexed muscle, are primarily desired for their aesthetic appeal but also play essential roles in health and performance.
Biceps Brachii
The biceps brachii, the prominent arm flexor, connects the forearm