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Bicep Exercises With No Equipment

Are you tired of staring enviously at those toned arms in celebrity Instagram posts, wishing you had the money (and motivation) to hit up a fancy gym? I’ll let you in on a little secret — you don’t need those overpriced memberships or complicated machines to achieve glorious biceps. In fact, the only thing you need is a little bit of time, some motivation, and this handy dandy guide to doing a bicep exercise with no equipment. Sure, it won’t be as intense as a session with the weights, but you can still get some serious sculpting done. In this article, you’ll find every single piece of information you need to get started on your bicep exercises. Plus, you can tailor the moves to fit any level of fitness and difficulty, so everyone can benefit from this no-equipment workout. So, let’s get started!


Are Bicep Exercises Necessary?

Your biceps are a pair of muscles on the front part of your upper arm that helps you bend and rotate your arm. They consist of two main parts, the long head and the short head, which attach to your shoulder blade and the forearm bones respectively.

When you bend your arm, the biceps shorten and contract, making your arm move toward your shoulder. The stronger your biceps are, the more weight you can lift and the more toned your arms will look.

In order to achieve toned and defined biceps, it’s important to target all aspects of the muscle through a variety of exercises.

Therefore, all bicep exercises are divided into three main groups: curls, pull-ups/chin-ups, and triceps extensions. You’ll want to focus on one or two exercises from each group for a complete bicep workout.

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From Flab To Fab: How To Workout Biceps For A Muscular Physique

Biceps exercises aren’t placed in those three groups just for the sake of it. There’s actually a purpose behind each type.

The categories are based on how the bicep works as a whole; curls focus on building peak contraction and strength, pull-ups/chin-ups are great for improving grip strength, and triceps extensions help increase the range of motion of your biceps.

The idea is to do one or two exercises from each group, and then repeat that sequence 2-3 times. Make sure to take a break in between sets, and to focus on perfect form when performing the exercises. That way, you’ll get a full workout without putting too much strain on your muscles.

Read More: The Best Push Day Workout Routine For Toned Arms

bicep exercise no equipment

How To Train Biceps With No Equipment?

Bodyweight exercises (or calisthenics) are a great way to train your biceps without any equipment (1). This type of exercise uses your own body’s weight as resistance, which makes it perfect for at-home workouts. Plus, since you’re not relying on any equipment, bodyweight exercises can be done just about anywhere. 

There are a few foundational rules you must follow for the success of your bodyweight bicep exercises with no equipment:

  • Keep your arms close to the body. This is key for maintaining balance and controlling the weight of your body. 
  • Use slow and controlled movements. This ensures that your muscles are doing the work, not momentum. 
  • Engage your core. It’s essential for maintaining proper posture and form.
  • Focus on a range of motion. Make sure you have full extension and contraction during each exercise.
See also
6 Push-Up Benefits For A Toned And Stronger Body

The Best Bicep Exercises No Equipment


These are some of the most basic bodyweight exercises, but they are still great for building bicep strength.

Regular push-ups work the triceps and chest, but by slightly modifying them, you can also target your biceps. Simply place your hands closer together, keeping your elbows tight against your body as you push up and down.

To perform a Push-Up:

  1. Begin in a plank position with your hands slightly closer than shoulder-width apart.
  2. Keep your elbows close to your sides as you lower yourself down toward the ground.
  3. Push yourself back up, extending your arms fully.
  4. Make sure to engage your core and keep your body in a straight line throughout the exercise.
  5. Repeat for the desired number of reps.


Dips are another excellent bodyweight exercise that targets the triceps and biceps at the same time. You can do dips using parallel bars, or simply use the edge of a bench, couch, or sturdy chair.

To perform Dips:

  1. Sit on the edge of a sturdy bench, couch, or chair with your hands planted next to your hips.
  2. Slowly lower yourself down, bending your elbows behind you until your arms reach a 90-degree angle.
  3. Keeping your core engaged and your back straight, push yourself back up to the starting position.
  4. Repeat for the desired number of reps.

bicep exercise no equipment

Inverted Rows

Inverted rows are a great way to target your biceps, as well as your back muscles. They’re also a great way to work on your grip strength.

You may need a low bar, like those that are found in a power rack or gym, but if you don’t have one available, you can also use two sturdy chairs or stools.

See also
Tone Your Arms Using Triceps Exercises With No Equipment Required

To perform Inverted Rows:

  1. Position a bar or two chairs/stools at waist level, slightly wider than shoulder-width apart.
  2. Grasp the bar (or chairs) with an overhand grip, and hang from it while keeping your feet flat on the floor.
  3. Engage your core, and pull yourself up until your chest touches the bar. 
  4. Slowly lower yourself back down, maintaining control of the movement.
  5. Repeat for the desired number of reps.

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Diamond Push-Ups

Diamond push-ups are a variant of the classic push-up that specifically targets your triceps and biceps. This exercise requires you to keep your hands close together, while still keeping your form in check.

To perform Diamond Push-Ups:

  1. Start by getting into a plank facing the ground, with your hands directly beneath your chest and forming a “diamond” shape. 
  2. Lower yourself down until your chest touches the ground. 
  3. Push yourself back up until your arms are fully extended.
  4. Repeat for the desired number of reps. 


Planks may not be a bicep exercise per se, but they are great for strengthening your entire core and upper body. This exercise requires full-body engagement, so it’s an excellent addition to any no-equipment arm workout.

To perform Planks: 

  1. Lie face-down on the floor with your elbows bent and your palms flat. 
  2. Engage your core, keeping your body in a straight line from head to toe.
  3. Hold the position for the desired time. Make sure to keep breathing steadily throughout the exercise. 
  4. Repeat for the desired number of sets.
See also
12 Of The Best Bodyweight Tricep Exercises

Side Planks

Side planks are a great way to work your obliques and the small muscles of your arms. This exercise will also help tone and strengthen your core, making it an essential part of any arm workout.

To perform Side Planks: 

  1. Lie down on one side with your feet stacked and hands placed directly below your shoulder.
  2. Engage your core and lift your hips off the ground until your body forms a straight line from head to toe.
  3. Hold the position for the desired time, making sure to keep breathing steadily throughout. 
  4. Repeat on the opposite side for the desired number of sets.

bicep exercise no equipment

Isometric Towel Curl

The isometric towel curl is an excellent exercise for targeting the biceps. The curling motion helps strengthen and tone the biceps while using a towel adds extra resistance.

To perform Isometric Towel Curls: 

  1. Start by taking a towel or piece of cloth and securing it around your hands. Grip the towel tightly and make sure it’s secure.
  2. Stand with your feet shoulder-width apart, and your arms extended in front of you. 
  3. Keeping your elbows tucked into your sides, curl the towel towards you until your hands are close to your chest. 
  4. Hold the position for the desired time before releasing back to the starting position.
  5. Repeat for the desired number of reps. 

Shadow Boxing

Boxing is a great way to target your arms and upper body, but you don’t need any equipment for an effective arm workout. Shadow boxing requires no special gear – just some open space for you to move around in.

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How To Tighten Loose Skin On Arms Naturally: 12 Options To Try

The uppercut and hook are specifically great for working your biceps and triceps.

To perform Shadow Boxing: 

  1. Start by standing with your feet shoulder-width apart, and your arms at your sides.
  2. Draw power from your hips and core, and throw punches at the air in front of you. 
  3. Alternate between uppercuts, hooks, and jabs to work your arms and upper body.
  4. Make sure to keep breathing steadily throughout the workout.
  5. Repeat for the desired number of reps. 

Push-Up Shoulder Taps

Push-up shoulder taps are a great way to work your arms and core at the same time. This exercise requires you to lift one hand off the ground while maintaining balance and control of your body.

To perform Push-Up Shoulder Taps: 

  1. Start in a plank position with your hands directly beneath your shoulders. 
  2. Lower yourself down into a push-up, then press back up to starting position. 
  3. Lift one arm off the ground and tap your opposite shoulder.
  4. Return your hand to the ground, then repeat on the other side. 
  5. Make sure to keep breathing steadily throughout the exercise. 
  6. Continue alternating sides for the desired number of reps.

Read More: Farmers Carry Workout: Benefits, Muscles Worked & More

The Bottom Line 

These arm exercises require no equipment and can be done anywhere, making them an excellent choice for those who are looking for a low-cost, convenient way to get fit. Whether you’re just starting out or are already well-versed in your fitness journey, these exercises will help you strengthen and tone your arms. Just remember to always pay attention to your form, and move at a pace that’s right for you.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review (2021,
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