{"id":51802,"date":"2023-06-23T12:58:25","date_gmt":"2023-06-23T12:58:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=51802"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bicep-exercise-no-equipment","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/","title":{"rendered":"Bicep Exercises With 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-exercise-no-equipment\/#Are_Bicep_Exercises_Necessary\" >Are Bicep Exercises Necessary?<\/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-exercise-no-equipment\/#How_To_Train_Biceps_With_No_Equipment\" >How To Train Biceps With No Equipment?<\/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-exercise-no-equipment\/#The_Best_Bicep_Exercises_No_Equipment\" >The Best Bicep Exercises 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-exercise-no-equipment\/#Push-Ups\" >Push-Ups<\/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-exercise-no-equipment\/#Dips\" >Dips<\/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-exercise-no-equipment\/#Inverted_Rows\" >Inverted 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-exercise-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-8\" href=\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#Planks\" >Planks<\/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-exercise-no-equipment\/#Side_Planks\" >Side Planks<\/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-exercise-no-equipment\/#Isometric_Towel_Curl\" >Isometric Towel Curl<\/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-exercise-no-equipment\/#Shadow_Boxing\" >Shadow Boxing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#Push-Up_Shoulder_Taps\" >Push-Up Shoulder Taps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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&#8217;ll let you in on a little secret \u2014 you don&#8217;t need those overpriced memberships or complicated machines to achieve glorious biceps. <\/span><span style=\"font-weight: 400;\">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&#8217;t be as intense as a session with the weights, but you can still get some serious sculpting done. <\/span><span style=\"font-weight: 400;\">In this article, you&#8217;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.\u00a0<\/span><span style=\"font-weight: 400;\">So, let&#8217;s get started!<\/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=Grow_Big_Guns_With_This\" 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=\"Are_Bicep_Exercises_Necessary\"><\/span><b>Are Bicep Exercises Necessary?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your biceps are a pair of muscles on the front part of your upper arm that helps you bend and rotate <a href=\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\">your arm<\/a>. They consist of two main parts, the long head and the short head, which attach to your shoulder blade and the forearm bones respectively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In order to achieve toned and defined biceps, it&#8217;s important to target all aspects of the muscle through a variety of exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, all bicep exercises are divided into three main groups: curls, pull-ups\/chin-ups, and triceps extensions. You&#8217;ll want to focus on one or two exercises from each group for a complete bicep workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Biceps exercises aren&#8217;t placed in those three groups just for the sake of it. There&#8217;s actually a purpose behind each type.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea is to do one or two <a href=\"https:\/\/betterme.world\/articles\/what-causes-armpit-fat\/\">exercises<\/a> 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&#8217;ll get a full workout without putting too much strain on your muscles.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/push-day-workout-routine\/\"><i>The Best Push Day Workout Routine For Toned Arms<\/i><\/a><\/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=Grow_Big_Guns_With_This\"><img decoding=\"async\" class=\"aligncenter wp-image-47393 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616-1024x576.png\" alt=\"bicep exercise no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207616.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Train_Biceps_With_No_Equipment\"><\/span><b>How To Train Biceps With No Equipment?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises (or calisthenics) are a great way to train your biceps without any equipment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8449772\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This type of exercise uses your own body&#8217;s weight as resistance, which makes it perfect for at-home workouts. Plus, since you&#8217;re not relying on any equipment, bodyweight exercises can be done just about anywhere.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few foundational rules you must follow for the success of your bodyweight bicep exercises with no equipment:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Keep your arms close to the body.<\/b><span style=\"font-weight: 400;\"> This is key for maintaining balance and controlling the weight of your body.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Use slow and controlled movements. <\/b><span style=\"font-weight: 400;\">This ensures that your muscles are doing the work, not momentum.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Engage your core<\/b><span style=\"font-weight: 400;\">. It&#8217;s essential for maintaining proper posture and form.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on a range of motion. <\/b><span style=\"font-weight: 400;\">Make sure you have full extension and contraction during each exercise.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Bicep_Exercises_No_Equipment\"><\/span><b>The Best Bicep Exercises No Equipment<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are some of the most basic bodyweight <a href=\"https:\/\/betterme.world\/articles\/how-to-tighten-loose-skin-on-arms-naturally\/\">exercises<\/a>, but they are still great for building bicep strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a Push-Up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin in a plank position with your hands slightly closer than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your sides as you lower yourself down toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up, extending your arms fully.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to engage your core and keep your body in a straight line throughout the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dips\"><\/span><strong>Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Dips:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a sturdy bench, couch, or chair with your hands planted next to your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself down, bending your elbows behind you until your arms reach a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged and your back straight, push yourself back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/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=Grow_Big_Guns_With_This\"><img decoding=\"async\" class=\"aligncenter wp-image-47400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-1024x576.png\" alt=\"bicep exercise no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207623.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inverted_Rows\"><\/span><strong>Inverted Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Inverted rows are a great way to target your biceps, as well as your <a href=\"https:\/\/betterme.world\/articles\/glute-activation-exercises\/\">back muscles<\/a>. They&#8217;re also a great way to work on your grip strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may need a low bar, like those that are found in a power rack or gym, but if you don&#8217;t have one available, you can also use two sturdy chairs or stools.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Inverted Rows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position a bar or two chairs\/stools at waist level, slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the bar (or chairs) with an overhand grip, and hang from it while keeping your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, and pull yourself up until your chest touches the bar.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down, maintaining control of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Grow_Big_Guns_With_This\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diamond_Push-Ups\"><\/span><strong>Diamond Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diamond push-ups are a variant of the classic push-up that specifically targets your triceps and <a href=\"https:\/\/betterme.world\/articles\/medicine-ball-workouts-for-arms\/\">biceps<\/a>. This exercise requires you to keep your hands close together, while still keeping your form in check.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Diamond Push-Ups:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting into a plank facing the ground, with your hands directly beneath your chest and forming a \u201cdiamond\u201d shape.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down until your chest touches the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Planks\"><\/span><strong>Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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&#8217;s an excellent addition to any no-equipment arm workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Planks:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face-down on the floor with your elbows bent and your palms flat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, keeping your body in a straight line from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for the desired time. Make sure to keep breathing steadily throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of sets.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Side_Planks\"><\/span><strong>Side Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Side planks are a great way to work your obliques and the small muscles of <a href=\"https:\/\/betterme.world\/articles\/bicep-exercises-for-women\/\">your arms<\/a>. This exercise will also help tone and strengthen your core, making it an essential part of any arm workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Side Planks:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie down on one side with your feet stacked and hands placed directly below your shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your hips off the ground until your body forms a straight line from head to toe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for the desired time, making sure to keep breathing steadily throughout.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the opposite side for the desired number of sets.<\/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=Grow_Big_Guns_With_This\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"bicep exercise no equipment\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Isometric_Towel_Curl\"><\/span><strong>Isometric Towel Curl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Isometric Towel Curls:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by taking a towel or piece of cloth and securing it around your hands. Grip the towel tightly and make sure it\u2019s secure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, and your arms extended in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows tucked into your sides, curl the towel towards you until your hands are close to your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for the desired time before releasing back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Shadow_Boxing\"><\/span><strong>Shadow Boxing<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Boxing is a great way to target your arms and upper body, but you don&#8217;t need any equipment for an effective arm workout. Shadow boxing requires no special gear \u2013 just some open space for you to move around in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The uppercut and hook are <a href=\"https:\/\/betterme.world\/articles\/grip-strength-workout\/\">specifically great<\/a> for working your biceps and triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Shadow Boxing:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart, and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw power from your hips and core, and throw punches at the air in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate between uppercuts, hooks, and jabs to work your arms and upper body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep breathing steadily throughout the workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Push-Up_Shoulder_Taps\"><\/span><strong>Push-Up Shoulder Taps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform Push-Up Shoulder Taps:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your hands directly beneath your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down into a push-up, then press back up to starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift one arm off the ground and tap your opposite shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your hand to the ground, then repeat on the other side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep breathing steadily throughout the exercise.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/farmers-carry-workout\/\"><i>Farmers Carry Workout: Benefits, Muscles Worked &amp; More<\/i><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/cellulite-on-arms\/\">get fit<\/a>. Whether you\u2019re 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\u2019s right for you.<\/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=Grow_Big_Guns_With_This\" 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","protected":false},"excerpt":{"rendered":"<p>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&#8217;ll let you in on a little secret \u2014 you don&#8217;t need those overpriced memberships or complicated machines to achieve glorious biceps. In fact, the only thing you [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":51803,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57],"tags":[],"coauthors":[123],"class_list":["post-51802","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts"],"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>Bicep Exercises With No Equipment - BetterMe<\/title>\n<meta name=\"description\" content=\"Wants to have toned arms? This \u2605 BICEP EXERCISE NO EQUIPMENT \u27a4 guide provides 9 simple, effective bodyweight exercises that target your arms and upper body.\" \/>\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-exercise-no-equipment\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bicep Exercises With No Equipment\" \/>\n<meta property=\"og:description\" content=\"Wants to have toned arms? This \u2605 BICEP EXERCISE NO EQUIPMENT \u27a4 guide provides 9 simple, effective bodyweight exercises that target your arms and upper body.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bicep-exercise-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:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2311694347-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\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=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"Bicep Exercises With No Equipment\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/\"},\"wordCount\":1743,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2311694347-scaled.jpg\",\"articleSection\":[\"Arm Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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 \u2014 you don't need those overpriced memberships or complicated machines to achieve glorious biceps. <\/span><span style=\\\"font-weight: 400;\\\">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. <\/span><span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">So, let's get started!<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Are Bicep Exercises Necessary?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Your biceps are a pair of muscles on the front part of your upper arm that helps you bend and rotate <a href=\\\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\\\">your arm<\/a>. They consist of two main parts, the long head and the short head, which attach to your shoulder blade and the forearm bones respectively.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In order to achieve toned and defined biceps, it's important to target all aspects of the muscle through a variety of exercises.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Therefore, all bicep exercises are divided into three main groups: curls, pull-ups\/chin-ups, and triceps extensions. You'll want to focus o ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/\",\"url\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/\",\"name\":\"Bicep Exercises With No Equipment - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2311694347-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Wants to have toned arms? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Bicep Exercises With No Equipment - BetterMe","description":"Wants to have toned arms? This \u2605 BICEP EXERCISE NO EQUIPMENT \u27a4 guide provides 9 simple, effective bodyweight exercises that target your arms and upper body.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/","og_locale":"en_US","og_type":"article","og_title":"Bicep Exercises With No Equipment","og_description":"Wants to have toned arms? This \u2605 BICEP EXERCISE NO EQUIPMENT \u27a4 guide provides 9 simple, effective bodyweight exercises that target your arms and upper body.","og_url":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2311694347-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4"},"headline":"Bicep Exercises With No Equipment","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/"},"wordCount":1743,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2311694347-scaled.jpg","articleSection":["Arm Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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 \u2014 you don't need those overpriced memberships or complicated machines to achieve glorious biceps. <\/span><span style=\"font-weight: 400;\">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. <\/span><span style=\"font-weight: 400;\">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.\u00a0<\/span><span style=\"font-weight: 400;\">So, let's get started!<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Are Bicep Exercises Necessary?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Your biceps are a pair of muscles on the front part of your upper arm that helps you bend and rotate <a href=\"https:\/\/betterme.world\/articles\/triceps-exercises-no-equipment\/\">your arm<\/a>. They consist of two main parts, the long head and the short head, which attach to your shoulder blade and the forearm bones respectively.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In order to achieve toned and defined biceps, it's important to target all aspects of the muscle through a variety of exercises.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore, all bicep exercises are divided into three main groups: curls, pull-ups\/chin-ups, and triceps extensions. You'll want to focus o ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/","url":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/","name":"Bicep Exercises With No Equipment - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/shutterstock_2311694347-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Wants to have toned arms? 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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