{"id":49165,"date":"2023-02-21T11:13:02","date_gmt":"2023-02-21T11:13:02","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=49165"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bicep-workouts-at-home-no-equipment","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/","title":{"rendered":"Effective and Simple Bicep Workouts at Home, no Equipment"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#How_Can_I_Build_My_Biceps_Without_Weights\" >How Can I Build My Biceps Without Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#How_Can_I_Train_My_Biceps_Without_Anything\" >How Can I Train My Biceps Without Anything?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Bicep_Workouts_At_Home_No_Equipment\" >Bicep Workouts At Home No Equipment<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Australian_Pull_Up\" >Australian Pull Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#HOW_TO_DO\" >HOW TO DO:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Towel_Rows\" >Towel Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#HOW_TO_DO-2\" >HOW TO DO:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Reverse_Plank\" >Reverse Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#HOW_TO_DO-3\" >HOW TO DO:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#The_Breakdancer\" >The Breakdancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#HOW_TO_DO-4\" >HOW TO DO:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#How_Can_I_Build_My_Biceps_At_Home\" >How Can I Build My Biceps At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Reverse_Hand_Push-ups\" >Reverse Hand Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#HOW_TO_DO-5\" >HOW TO DO:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Side_Plank\" >Side Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#HOW_TO_DO-6\" >HOW TO DO:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Diamond_Push-ups\" >Diamond Push-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#HOW_TO_DO-7\" >HOW TO DO:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Can_You_Do_Bicep_Curls_Without_Weights\" >Can You Do Bicep Curls Without Weights?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#How_To_Do_Bicep_Curls\" >How To Do Bicep Curls?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Can_Push-ups_Build_Biceps\" >Can Push-ups Build Biceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#What_Foods_Grow_Biceps\" >What Foods Grow Biceps?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Eat_More_Protein_Food\" >Eat More Protein Food.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Say_No_To_Simple_Carbohydrates\" >Say No To Simple Carbohydrates.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Opt_For_Healthy_Fats\" >Opt For Healthy Fats.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Enjoy_Complex_Carbohydrates\" >Enjoy Complex Carbohydrates.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Get_Enough_Calories\" >Get Enough Calories.<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When we stumble upon photos of either males or females with enticing biceps, there is a tendency to think that they probably spend every day at the gym. Strong biceps are essential in order to draw attention from the ladies and the gentlemen. In addition to that we are using our arms and hands whenever we lift or carry something. That is to say, healthily trained biceps make our day-to-day errands easier.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You want to achieve perfect arm gains but the idea of attending the gym or purchasing weights sounds too expensive.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that it is possible to grow bigger arms even without weights at home. Our body rarely cares where we work out nor whether we use any equipment. All it cares about is the intensity of the workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Thanks to the internet and tips from online coaches you can build impressive biceps with your body weight or household stuff. Wondering how to do this? Try these effective and simple bicep workouts at home with no equipment and of course, indulge in the food that increases the chances to grow biceps.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Build_My_Biceps_Without_Weights\"><\/span><strong>How Can I Build My Biceps Without Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People often ask this question when it goes to growing big muscles. Once again, if you desire to have well-shaped arms there is no need to trek to the gym, pay for personal training and lift excruciatingly big weights.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Back and bicep workouts at home with no equipment or weights help people train their upper bodies. You can create a program on your own or search for reliable sources on the Internet.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you are using no weights, you should prepare yourself for the at home bicep workouts by following a couple of steps:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Find a spacious and preferably light room.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put on comfy sports clothes and shoes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a mat on the ground to soften the pressure from some exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prepare a towel, cans, bottles with water, and other alternatives to weights to create more tension in your biceps.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn on your favorite music and enjoy the workout.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose a maximum of 5-6 biceps exercises without dumbbells especially when you are a beginner. Repeat each exercise 10 times. Make sure you complete at least two sets of each.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Please note that the biceps, like other muscles, need some rest. Therefore, make a pause between each set for 30 to 40 seconds. In addition, you need to consider rest days since they let your body repair and help prevent injuries (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/rest-day\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Doing a bicep workout without weights 3-4 days a week will positively affect your results. In case of any pain, stop the workout immediately and consult a specialist.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\">Tone Your Arms Using Triceps Exercises With No Equipment Required<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Train_My_Biceps_Without_Anything\"><\/span><strong>How Can I Train My Biceps Without Anything?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you completed all the above steps and are ready for the workout, you can check out the top 4 bodyweight bicep exercises. Before we move to the workout itself, here is what you can use instead of typical dumbbells:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Canned goods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plastic water bottles filled with water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy books<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Socks filled with gravel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bags of rice or other grains<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can be as creative as possible.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are different types of weight:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Too light &#8211; once you finish the set and feel like you could do more, then this weight is too light for you. Thus, you are less likely to grow big muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Too heavy &#8211; if after 5 repetitions you feel weakness and pain in your biceps then you should lower your weights.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perfect weights &#8211; the first couple of repetitions seem easy and then it becomes harder to lift weights. If that is your case then you chose the right load.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Remember to use the right weights because overuse and tear of the biceps can lead to biceps tendinitis. The main symptoms of tendinitis are inflammation of the biceps, weakness, and pain in the front of the shoulder (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bicep-pain#biceps-tendinitis\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The possible treatment could be rest, physical therapy, over-the-counter medication, and cubes of ice on the biceps (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/bicep-pain#biceps-tendinitis\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38860\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-1024x576.png\" alt=\"Bicep workouts at home no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5182.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Workouts_At_Home_No_Equipment\"><\/span><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;bicep workouts at home no equipment&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:829,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;6&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;7&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\">Bicep Workouts At Home No Equipment<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Australian_Pull_Up\"><\/span><b>Australian Pull Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a convenient <a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\">bicep exercise<\/a> that targets the lats, biceps, rear deltoids, and abdominals.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_DO\"><\/span><span style=\"font-weight: 400;\">HOW TO DO:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your body in between two sturdy chairs on each side of your torso so that the chairs are parallel to each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your hands on the top of the chairs with your knees bent and push your hips up so that your body is also parallel to the ground and your arms are locked out.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you pull your shoulder blades together and pull your body up while keeping your core squeezed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale as you extend your arms and return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this for 10-12 reps.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\" rel=\"noopener\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Towel_Rows\"><\/span><b>Towel Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a situation where you won\u2019t be drying yourself off in the shower but rather building bigger biceps and training your back.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Towel rows are fantastic for building upper body strength, especially in your upper back, lats, rear deltoids, and biceps.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_DO-2\"><\/span><span style=\"font-weight: 400;\">HOW TO DO:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your stomach and extend your arms overhead with hands gripping a towel shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale as you pull your elbows back towards your feet until the towel touches your upper chest. Your neck should be in a neutral position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for two-three seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale to extend your arms and return to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-38838\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png\" alt=\"Bicep workouts at home no equipment\" width=\"1020\" height=\"573\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 1020w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5115.png 768w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Plank\"><\/span><b>Reverse Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The reverse plank is a great back and bicep workout that trains the posterior muscles, like, the rear deltoids, upper back, and lower back. This kind of plank also engages the abdominals which can help you reap stronger core strength.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_DO-3\"><\/span><span style=\"font-weight: 400;\">HOW TO DO:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a seated position, place your feet together and your legs extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your palms flat on the floor with your fingers spread out and pointing to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips up towards the ceiling while keeping your arms straight. Create a straight line from head to feet, and squeeze your core.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 45-60 seconds.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Breakdancer\"><\/span><b>The Breakdancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The breakdancer is an excellent exercise that focuses on your <a href=\"https:\/\/betterme.world\/articles\/bodyweight-bicep-exercise\/\">biceps<\/a> and shreds your abs.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_DO-4\"><\/span><span style=\"font-weight: 400;\">HOW TO DO:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a seated position with your legs out in front of you and your arms straight by your side. Place your palms on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your palms pressed down, lift your body off the floor as high as you can.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your legs around to one side and raise your palm on that side to let your legs pass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Change by swinging your legs around the other side and raising your palm on that side to let them pass. Your legs should be back in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3 to 5 times with each leg. Move with your legs in a circular motion while your <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">arms hold<\/a> your body up.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Build_My_Biceps_At_Home\"><\/span><strong>How Can I Build My Biceps At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Growing bigger biceps at home is now not a surprise. A lot of people now are enjoying far-away-from-office jobs and spend most of their days at home. Therefore, if you made your home a working area, why not make some room for at home bicep workouts with no equipment?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out these good <a href=\"https:\/\/betterme.world\/articles\/grip-strength-workout\/\">arm workouts<\/a> without weights that you can easily do at home. They are perfect because they require no alternative or special equipment whatsoever. You will be using your body weight. Make sure you have enough space for movements and no distractions on your way.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/what-causes-armpit-fat\/\">What Causes Armpit Fat And How To Get Rid Of It?<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Hand_Push-ups\"><\/span><b>Reverse Hand Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This body-weight bicep workout without equipment puts a strong emphasis on your biceps which are going to burn after the exercise.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_DO-5\"><\/span><span style=\"font-weight: 400;\">HOW TO DO:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with a standard <a href=\"https:\/\/betterme.world\/articles\/benefits-of-push-ups-for-females\/\">push-up position<\/a>.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly rotate your arms outward to make your fingers point toward your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your hands a few inches closer to your feet into a comfortable position and keep your arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself toward the ground. Your wrists and forearms might not be flexible enough if you are an amateur. So don&#8217;t force yourself to go lower than what feels comfortable.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for a few seconds and push yourself up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 4 to 7 repetitions. If it feels too difficult, then 1 or two times is enough. No worries, you will get stronger through practice.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38836\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1024x576.png\" alt=\"Bicep workouts at home no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5113.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Plank\"><\/span><b>Side Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Side planks feel easier but not less effective in building bigger biceps.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_DO-6\"><\/span><span style=\"font-weight: 400;\">HOW TO DO:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standard plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your body to one side slowly, lifting one arm until it points straight upwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep both arms straight, and a tad perpendicular to the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for 30-40 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself to the traditional plank position and then repeat the exercise on your other side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diamond_Push-ups\"><\/span><b>Diamond Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Traditional <a href=\"https:\/\/betterme.world\/articles\/push-ups-vs-bench-press\/\">push-ups<\/a> target your triceps, abs, and chest but with little tweaks, you can focus more on your biceps. This kind of push-up is tougher than the traditional one but more concentrated on reaping bicep muscles.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"HOW_TO_DO-7\"><\/span><span style=\"font-weight: 400;\">HOW TO DO:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a standard push-up position. Keep your back flat and parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put your hands together with your arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your hands inward about 45 degrees and extend your thumbs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Create an open space between your thumbs and pointer fingers that looks like a diamond.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself slowly until your chest nearly touches the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold in this position for two seconds and push yourself back up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat steps 4 to 7 for each rep.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Do_Bicep_Curls_Without_Weights\"><\/span><strong>Can You Do Bicep Curls Without Weights?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Everything is possible if you seek alternatives. Dumbbells are not necessary for <a href=\"https:\/\/betterme.world\/articles\/outer-bicep-workout\/\">bicep curls<\/a> without weights. You are welcome to use a gallon of water, bags with rice, or a small toolbox. You are open to many opportunities. Make sure those alternatives are heavy enough to challenge your biceps.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_Bicep_Curls\"><\/span><b>How To Do Bicep Curls?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab your improvised weighted objects in your hands.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms hanging straight down and palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your core engaged, curl your arms upward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your left hand to your left shoulder and your right hand to your right shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and try not to move your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times on each arm.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-37314\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-4-1024x576.jpg\" alt=\"Bicep workouts at home no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Push-ups_Build_Biceps\"><\/span><strong>Can Push-ups Build Biceps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It seems like every workout now is impossible without a set of traditional push-ups. Since this exercise strengthens your upper body muscles, including triceps, shoulders, upper and middle back, it activates the biceps in a small way. That said, doing traditional push-ups will not leave you with perfect biceps size and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, changing a traditional <a href=\"https:\/\/betterme.world\/articles\/push-up-progression\/\">push-up<\/a> into a more challenging version can target the biceps specifically. That is why a diamond-shape or one-arm push-ups are a faster and a more efficient way to reap your biceps with no equipment.\u00a0<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\" rel=\"noopener\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Grow_Biceps\"><\/span><strong>What Foods Grow Biceps?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An effective bicep workout without weights is only half of the way to growing good-looking biceps. You need to opt for a certain food that assists in building stronger arms. Choosing the right food can give you strength and with enough strength, you can lift heavier objects during workouts which eventually leads to bigger biceps. That sounds like a logical connection, right?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jot down the following points and integrate them into your at home bicep workouts no equipment:\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Eat_More_Protein_Food\"><\/span><b>Eat More Protein Food<\/b><span style=\"font-weight: 400;\">. <\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Protein is essential for arms workouts because it promotes muscle growth and speeds up recovery between workouts. Among the most common high-protein foods are eggs, chicken breasts, salmon, tuna, lean beef, turkey breast, Greek yogurt, beans, and chickpeas. On average, people should take between <\/span><a href=\"https:\/\/wexnermedical.osu.edu\/blog\/building-muscle\"><span style=\"font-weight: 400;\">1.4 and 1.8 grams<\/span><\/a><span style=\"font-weight: 400;\"> per pound of body weight. If you lack protein, it can lead to muscle loss (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/benefits-protein\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Say_No_To_Simple_Carbohydrates\"><\/span><b>Say No To Simple Carbohydrates<\/b><span style=\"font-weight: 400;\">. <\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Simple carbs are loaded with calories that offer no nutritional benefits. They\u2019re also called <a href=\"https:\/\/betterme.world\/articles\/refined-carbs\/\">\u201cempty\u201d carbs<\/a>. Limit your intake of baked goods, sugary drinks, candies, cookies, and other sugary sweets.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Opt_For_Healthy_Fats\"><\/span><b>Opt For Healthy Fats<\/b><span style=\"font-weight: 400;\">. <\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Without consuming enough fat, your body can start burning protein instead of fat for its energy needs. Fatty fish, chia seeds, dark chocolate, eggs, avocado, nuts, flaxseed, olive oil, olives, and yogurt are good sources of healthy fats (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322295#avocado\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Enjoy_Complex_Carbohydrates\"><\/span><b>Enjoy Complex Carbohydrates<\/b><span style=\"font-weight: 400;\">. <\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Complex carbs are as essential for building muscle as protein. These carbs make you energetic and sustainable during workouts. Consider adding whole-grain breads and pasta, quinoa,\u00a0 oatmeal, brown rice, corn, potatoes, and green peas into your diet.\u00a0<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Calories\"><\/span><b>Get Enough Calories<\/b><span style=\"font-weight: 400;\">. <\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Make sure your food brings you enough calories. With a low-calorie intake, you are less likely to see results with your bicep-building workouts. Get most of the calories from healthy sources of carbohydrates, protein, and fat, as well as from fresh veggies and fruits.\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bicep_Workouts_At_Home_No_Equipment\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Growing big biceps is possible without weights and other professional equipment. Due to bicep workouts with no weights, you can reap strong biceps at home or in any other comfortable location. In this article, you have learned about effective and simple bicep workouts at home with no equipment. It is advisable to make pauses between sets and do at least 10 reps in each one.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides exercises, people are recommended to consume products loaded with protein, complex carbohydrates, and healthy fats since they support muscle growth and speed recovery after the workout.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When we stumble upon photos of either males or females with enticing biceps, there is a tendency to think that they probably spend every day at the gym. Strong biceps are essential in order to draw attention from the ladies and the gentlemen. In addition to that we are using our arms and hands whenever [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":49166,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57,50],"tags":[],"coauthors":[171],"class_list":["post-49165","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts","category-bodyweight-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Effective and Simple Bicep Workouts at Home, no Equipment - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BICEP WORKOUTS AT HOME NO EQUIPMENT \u27a4 Learn about effective and simple bicep workouts and get your results without rushing to the gym.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Effective and Simple Bicep Workouts at Home, no Equipment\" \/>\n<meta property=\"og:description\" content=\"\u2605 BICEP WORKOUTS AT HOME NO EQUIPMENT \u27a4 Learn about effective and simple bicep workouts and get your results without rushing to the gym.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2002641425-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1742\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Effective and Simple Bicep Workouts at Home, no Equipment\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\"},\"wordCount\":2372,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2002641425-scaled.jpg\",\"articleSection\":[\"Arm Workouts\",\"Bodyweight Training\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When we stumble upon photos of either males or females with enticing biceps, there is a tendency to think that they probably spend every day at the gym. Strong biceps are essential in order to draw attention from the ladies and the gentlemen. In addition to that we are using our arms and hands whenever we lift or carry something. That is to say, healthily trained biceps make our day-to-day errands easier.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You want to achieve perfect arm gains but the idea of attending the gym or purchasing weights sounds too expensive.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is that it is possible to grow bigger arms even without weights at home. Our body rarely cares where we work out nor whether we use any equipment. All it cares about is the intensity of the workouts.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Thanks to the internet and tips from online coaches you can build impressive biceps with your body weight or household stuff. Wondering how to do this? Try these effective and simple bicep workouts at home with no equipment and of course, indulge in the food that increases the chances to grow biceps.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>How Can I Build My Biceps Without Weights?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">People often ask this question when it goes to growing big muscles. Once again, if you desire to have well-shaped arms there is no need to trek to the gym, pay for personal training and lift excruciatingly big weights.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Back and bicep workouts at home with no equipment or weights help people train their upper bodies. You can create a program on your own or search for reliable sources on the Internet.\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Even if you are using no weights, you should prepare yourself for the at home bicep workouts by following a couple of steps:\u00a0<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\",\"url\":\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\",\"name\":\"Effective and Simple Bicep Workouts at Home, no Equipment - 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Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1742,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2002641425-scaled.jpg","type":"image\/jpeg"}],"author":"Nataliia Lutsiv","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nataliia Lutsiv","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53"},"headline":"Effective and Simple Bicep Workouts at Home, no Equipment","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/"},"wordCount":2372,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2002641425-scaled.jpg","articleSection":["Arm Workouts","Bodyweight Training"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When we stumble upon photos of either males or females with enticing biceps, there is a tendency to think that they probably spend every day at the gym. Strong biceps are essential in order to draw attention from the ladies and the gentlemen. In addition to that we are using our arms and hands whenever we lift or carry something. That is to say, healthily trained biceps make our day-to-day errands easier.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You want to achieve perfect arm gains but the idea of attending the gym or purchasing weights sounds too expensive.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is that it is possible to grow bigger arms even without weights at home. Our body rarely cares where we work out nor whether we use any equipment. All it cares about is the intensity of the workouts.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Thanks to the internet and tips from online coaches you can build impressive biceps with your body weight or household stuff. Wondering how to do this? Try these effective and simple bicep workouts at home with no equipment and of course, indulge in the food that increases the chances to grow biceps.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>How Can I Build My Biceps Without Weights?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">People often ask this question when it goes to growing big muscles. Once again, if you desire to have well-shaped arms there is no need to trek to the gym, pay for personal training and lift excruciatingly big weights.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Back and bicep workouts at home with no equipment or weights help people train their upper bodies. You can create a program on your own or search for reliable sources on the Internet.\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Even if you are using no weights, you should prepare yourself for the at home bicep workouts by following a couple of steps:\u00a0<\/span>\r\n<ol>\r\n \t<li style=\"font ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/","url":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/","name":"Effective and Simple Bicep Workouts at Home, no Equipment - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2002641425-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 BICEP WORKOUTS AT HOME NO EQUIPMENT \u27a4 Learn about effective and simple bicep workouts and get your results without rushing to the gym.\u00a0","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2002641425-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_2002641425-scaled.jpg","width":2560,"height":1742,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Trainings","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/"},{"@type":"ListItem","position":4,"name":"Bodyweight Training","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/trainings\/bodyweight-training\/"},{"@type":"ListItem","position":5,"name":"Effective and Simple Bicep Workouts at Home, no Equipment"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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