Amazing Bicep Workouts Without Weights to Build Strength Fast

Why bicep workouts without weights work

If you think you need a full rack of dumbbells to build stronger arms, bicep workouts without weights will surprise you. With the right bodyweight moves and a few creative tweaks, you can challenge your biceps, brachialis, and forearms using only your body, resistance bands, or basic household items.

Training your biceps without weights is especially helpful when you:

• Work out at home or while traveling
• Want to reduce stress on your joints
• Are just getting started with strength training and want a safe foundation before heavier lifting

Experts note that bodyweight biceps exercises help beginners build upper body strength, even though they do not provide the same resistance as traditional lifting with dumbbells or barbells as of August 2024, according to Peloton trainers. Used correctly, they still build real strength and visible definition.

In this guide, you will learn:

• The best bodyweight bicep exercises you can do anywhere
• How to make them harder without touching a single dumbbell
• Sample routines to build strength and size faster

Use this as a toolbox. You do not need every exercise on day one. Start with a few, then add more as you get stronger.

Key benefits of training biceps without weights

Before you jump into specific moves, it helps to know why bicep workouts without weights are worth your time.

Easy to do anywhere

You only need:

• Your body
• A doorframe, sturdy table, or bar for pulling exercises when possible
• Optional resistance bands or rings for more variety and challenge

This makes your routine easy to stick to, even when you are busy or short on space.

Lower impact and safer for beginners

According to Peloton guidance from August 2024, bodyweight biceps workouts tend to:

• Put less stress on your joints and connective tissue
• Reduce injury risk compared to going straight into heavy free weights
• Help you learn good movement patterns before adding heavier loads

You can think of them as your “on ramp” to more advanced strength training.

Surprisingly effective for strength

Bodyweight does not mean “easy.” Moves like pull ups, chin ups, and inverted rows can load your biceps heavily. You can make them harder by:

• Changing grip width
• Slowing your tempo
• Progressing to single arm variations

You might not reach the same maximum muscle size as with heavy barbells, but you can still build impressive strength and definition.

Bodyweight bicep exercises you can do anywhere

Start with these foundational bodyweight moves. They train your biceps along with other upper body muscles, which is ideal if you want efficient, full body strength.

1. Plank for arm and core stability

The plank is often seen as a core move, but it also works your shoulders and arms, including the biceps, as they help stabilize your body.

How to do it

1. Start on the floor, face down.
2. Place your forearms under your shoulders, elbows bent at 90 degrees.
3. Extend your legs behind you and balance on your toes.
4. Keep your body in a straight line from head to heels.
5. Hold for 20 to 45 seconds, breathing steadily.

Tips

• Push the floor away with your forearms to engage your upper arms.
• Avoid letting your hips sag or pike.

2. Inchworm to wake up your biceps

The inchworm builds shoulder stability and engages your biceps as you control your body weight in the extended plank position.

How to do it

1. Stand tall with feet hip width apart.
2. Hinge at the hips to touch the floor, bending your knees if needed.
3. Walk your hands forward until you reach a high plank position.
4. Hold for 1 to 3 seconds.
5. Walk your feet toward your hands and stand back up.

Repeat for 6 to 10 controlled reps.

Tips

• Move slowly, especially when walking your hands out.
• Keep your elbows slightly soft, not locked.

3. Classic push ups that still hit biceps

Push ups mainly target your chest and triceps, but your biceps assist with stabilization and control, especially on the way down.

How to do it

1. Start in a high plank with hands under your shoulders.
2. Brace your core and squeeze your glutes.
3. Bend your elbows to lower your chest toward the floor.
4. Push back up to the starting position.

Aim for 2 to 3 sets of 8 to 15 reps.

Make it easier

• Drop to your knees.
• Elevate your hands on a bench or countertop.

Make it harder

• Slow down the lowering phase to 3 to 4 seconds.
• Add a pause at the bottom.

4. Biceps push ups to directly target your arms

To turn push ups into a true bicep move, you can use a “biceps push up” variation. It may feel awkward at first, but it shifts more tension to your biceps.

How to do it

1. Start in a push up position.
2. Turn your hands so your fingers point toward your feet instead of forward.
3. Keep your elbows close to your torso.
4. Slowly lower your chest toward the floor.
5. Press back up, focusing on squeezing your biceps.

Begin with 2 to 3 sets of 6 to 10 reps.

Tips

• Move slowly and stop if you feel wrist pain.
• You can do these on your knees while you build strength and mobility.

5. Pull ups and chin ups for serious bicep load

Pulling movements are some of the most powerful bicep builders in any program. Peloton instructor Erik Jäger recommends emphasizing rowing and pull up type exercises in bodyweight routines to strengthen your biceps.

If you have access to a sturdy bar or a doorway bar, use it. If not, you can mimic similar patterns with a table row variation, which you will see in a moment.

Chin ups

Chin ups use a supinated grip, palms facing you, and they heavily involve your biceps.

How to do it

1. Grab the bar with your hands shoulder width apart, palms facing you.
2. Hang with straight arms and engaged shoulders.
3. Pull your chest toward the bar by driving your elbows down and in.
4. Pause briefly at the top.
5. Lower yourself slowly to a full hang.

Perform 3 to 5 sets of as many quality reps as you can.

Narrow grip chin ups

Narrow grip chin ups are one of the most effective bodyweight bicep exercises and shift even more emphasis to your biceps by increasing load and continuous tension.

How to do it

1. Grab the bar with hands slightly narrower than shoulder width, palms facing you.
2. From a dead hang, pull up until your chin clears the bar.
3. Lower yourself under control.

If you have gymnastics rings, they can make this variation more joint friendly and effective by letting your shoulders and wrists move naturally.

6. Pull ups

Pull ups use a pronated grip, palms facing away. Your back does more of the work, but your biceps still play a major supporting role.

How to do it

1. Grip the bar slightly wider than shoulder width, palms facing away.
2. Hang with straight arms.
3. Pull your body up until your chin passes the bar.
4. Lower slowly, keeping your shoulders active.

Mixing chin ups and pull ups gives your arms a wider stimulus over time.

7. Inverted rows using a table or bar

Inverted rows are one of the most practical bicep workouts without weights. You can do them under a sturdy table, with a bar in a rack, or using a rope or bedsheet secured behind a door. Research notes that inverted rows can effectively hit your biceps, lats, and core, similar to suspension strap exercises.

How to do it with a table

1. Lie under a sturdy table so the edge lines up roughly with your lower chest.
2. Grab the edge with both hands, palms facing you or facing each other.
3. Keep your body in a straight line from head to heels.
4. Pull your chest toward the table edge.
5. Lower back down with control.

Work for 3 sets of 8 to 12 reps.

Adjust difficulty

• Bend your knees and place feet closer to your hips to make it easier.
• Straighten your legs and elevate your feet to make it harder.

Creative “no weight” bicep curls at home

Bodyweight pushing and pulling moves are excellent, but you can also mimic curl patterns using everyday objects. These are ideal if you do not have weights but still want that “curl burn.”

Household item curls

You can turn common items into makeshift weights:

• Gallon water or milk jugs
• Loaded backpacks
• Heavy purses or tote bags

Research suggests that focusing on the eccentric, or lowering, part of curls can yield greater strength and muscle gains. You can take advantage of that even when you use household items.

How to do a basic home curl

1. Hold your household “weight” in one or both hands.
2. Stand tall with your elbows close to your sides.
3. Curl the weight toward your shoulders.
4. Lower it slowly for 3 to 4 seconds.

Use 2 to 4 sets of 10 to 15 reps, stopping when you are close to muscle failure but still using good form.

Focus on the eccentric phase

To get more from lighter resistance:

• Lift in 1 second.
• Lower in 3 to 5 seconds.
• Pause briefly at full extension before the next rep.

This long lowering phase helps stimulate your muscles without needing heavy dumbbells.

Resistance band bicep workouts without “weights”

Even though bands are technically equipment, they are light, portable, and often more affordable than dumbbells. They also count as “no weights” in many home setups and can provide a unique growth stimulus, according to a June 2023 guide on resistance band bicep training.

Why bands work so well

Using resistance bands:

• Improves the resistance curve throughout the movement
• Reduces joint strain compared to some free weight exercises
• Offers a different stimulus than cables or dumbbells, which can help trigger new muscle growth

Bands and rings together can also increase exercise variety and muscle engagement during calisthenics focused arm training.

How to adjust resistance with bands

You can easily manipulate band tension without buying more gear:

• Step your feet wider apart on the band to increase tension.
• Cross the band into an “X” in front of you.
• Change your grip position to shorten the band.

These tweaks apply to all the band exercises below.

1. Standing band curls

This is your “classic” curl in band form.

How to do it

1. Stand on the middle of the band with feet hip width apart.
2. Hold the ends or handles with palms facing forward.
3. Keep your elbows tucked in at your sides.
4. Curl your hands toward your shoulders.
5. Squeeze at the top, then lower slowly.

Aim for 3 sets of 12 to 15 reps.

2. Wide grip band curls

A wider grip changes the angle on your biceps and can help emphasize different fibers.

How to do it

1. Stand on the band and grip it wider than shoulder width.
2. Curl as you would a standard band curl, keeping your elbows close to your torso.
3. Lower slowly and under control.

Use 2 to 3 sets of 12 to 20 reps, depending on band tension.

3. Band hammer curls

Hammer curls target the brachialis and brachioradialis, the muscles underneath and beside your biceps that make your upper arm look thicker.

How to do it

1. Stand on the band and hold the ends with your palms facing each other.
2. Keep your wrists neutral.
3. Curl the band up while maintaining that neutral grip.
4. Lower with a slow eccentric.

Go for 3 sets of 12 to 15 reps.

4. Reverse grip band curls

Reverse curls shift more work to your forearms and brachioradialis while still challenging your biceps.

How to do it

1. Stand on the band and hold it with palms facing down.
2. Keep your elbows close to your sides.
3. Curl the band toward your shoulders without letting your wrists collapse.
4. Lower slowly.

Try 2 to 3 sets of 10 to 15 reps.

5. Band drag curls

Drag curls keep your elbows pulled back to change the line of pull on the biceps and emphasize the long head.

How to do it

1. Stand on the band and hold it with palms facing forward.
2. As you curl, drag your hands up your torso, pulling your elbows behind you instead of in front.
3. Squeeze at the top, keeping your shoulders down.
4. Lower slowly along the same path.

Use 3 sets of 10 to 12 reps.

6. Band crucifix curls

Crucifix curls hit your arms in an out to the side position, which challenges your biceps differently.

How to do it

1. Anchor the band at waist height behind you or step on the band and cross it into an X.
2. Hold the ends with your arms out to your sides, elbows slightly bent, palms facing up.
3. Curl your hands toward your head while keeping your elbows in place.
4. Lower back to the starting position with tension.

Perform 2 to 3 sets of 12 to 20 reps.

7. Close grip band curls

Close grip curls concentrate tension toward the inner portion of your biceps.

How to do it

1. Stand on the band and hold it with your hands close together in front of your thighs.
2. Curl the band up while keeping your elbows pressed against your torso.
3. Squeeze at the top and lower slowly.

Do 3 sets of 15 to 25 reps with shorter rest if the band is light.

8. Band assisted chin ups

If you are not yet able to do full bodyweight chin ups or want more volume, band assisted chin ups are ideal. A June 2023 guide includes band assisted chin ups as a top “no weights” bicep exercise with bands.

How to do it

1. Loop a resistance band over a pull up bar.
2. Place one or both feet or knees in the band.
3. Grab the bar with a chin up grip, palms facing you.
4. Pull yourself up until your chin passes the bar.
5. Lower slowly.

Work for 3 to 4 sets to near failure.

Advanced bodyweight bicep moves

Once you have a solid base from the basics above, you can experiment with more advanced calisthenics style bicep exercises. These require good mobility and tendon conditioning, so progress gradually.

Pelican curls (reverse bodyweight curls)

Pelican curls are sometimes called reverse bodyweight curls. They provide an intense stretch and train the biceps from a unique angle, especially at the bottom of the rep where your biceps are fully extended.

These are usually done with gymnastic rings or parallel bars and sometimes paired with a band at the hips to improve resistance at the top. Because they are advanced, they are better once you already have strong, healthy elbows and shoulders.

Bodyweight preacher curls (curl row)

The bodyweight preacher curl, also called the curl row, targets elbow flexion and some shoulder flexion. It is often done with resistance bands and rings placed narrowly, closer together than shoulder width, to increase tension.

Using a neutral hammer grip can maximize bicep engagement while still involving your forearms.

Sample routines for fast bicep strength

Now that you know the main exercises, here are simple plug and play routines. Choose one or two that match your equipment and experience.

Beginner bodyweight bicep workout (no equipment)

Do this 2 to 3 times per week, leaving at least one rest day between sessions.

1. Plank

• 3 sets of 20 to 40 seconds

1. Inchworms

• 3 sets of 6 to 8 reps

1. Knee push ups or regular push ups

• 3 sets of 8 to 12 reps

1. Table inverted rows (knees bent)

• 3 sets of 8 to 10 reps

Rest 60 to 90 seconds between sets. Focus on controlled lowering on every rep.

Intermediate bicep workout without weights

Once basic moves feel solid, progress here.

1. Standard push ups

• 3 sets of 10 to 15 reps

1. Biceps push ups (on knees if needed)

• 3 sets of 6 to 10 reps

1. Inverted rows (legs straight)

• 3 sets of 8 to 12 reps

1. Chin ups or narrow grip chin ups

• 3 to 4 sets to near failure

Rest 90 to 120 seconds between sets. Try to add 1 rep each week to at least one set.

Resistance band focused bicep workout

This example aligns with a June 2023 sample routine that uses only bands.

1. Band assisted chin ups

• 3 to 4 sets to failure

1. Band hammer curls

• 3 sets of 12 to 15 reps

1. Wide grip band curls

• 3 sets of 15 to 25 reps

Rest 60 to 180 seconds between sets. Choose rest based on how hard the previous set felt.

How often to train your biceps

Peloton coach Erik Jäger suggests doing bodyweight bicep and pulling exercises 2 to 3 times per week when you want to focus more on your arms. This gives you enough frequency to grow without overworking your joints.

Technique tips to build strength faster

A few small adjustments can make every rep more effective, even without weights.

Train close to failure

Since bodyweight and bands often provide less absolute load than heavy weights, pushing your sets closer to failure becomes more important.

• Choose a variation that feels hard by rep 8 to 15.
• Stop when you feel your form start to break.
• Over time, aim for 1 to 3 reps short of true failure.

Research on bodyweight bicep training notes that working to failure and progressing from two to three sets per exercise helps maximize muscle growth when you are not using heavy external loads.

Use slow eccentrics

As mentioned earlier, the eccentric phase, the lowering part of a movement, plays a big role in strength and hypertrophy.

To use it:

• Lower in 3 to 5 seconds on curls, rows, and chin ups.
• Pause briefly at full extension.
• Avoid dropping or bouncing between reps.

Progress your difficulty over time

You can keep improving with bicep workouts without weights by gradually making them harder:

• Move from knee push ups to full push ups to biceps push ups.
• Raise your feet during inverted rows.
• Switch from basic chin ups to narrow grip chin ups.
• Add single arm versions of band curls.
• Use stronger resistance bands or change leverage.

Track your reps and sets in a notebook or notes app so you can see steady progress.

When to move from “no weights” to heavier lifting

Bodyweight and band based bicep workouts can serve you for a long time. However, you may eventually want heavier resistance if your primary goal is maximum muscle size.

Peloton experts as of August 2024 suggest using bodyweight routines as a foundation before moving into weighted training for greater muscle growth. Signs you might be ready include:

• You can do sets of 15 to 20 narrow grip chin ups with good form.
• Most band exercises feel easy even with slower eccentrics.
• Your progress in reps or difficulty has stalled for several weeks.

At that point, you can start integrating dumbbells, barbells, or cable machines, while still keeping your favorite bodyweight moves in your program.

Putting it all together

You do not need a gym full of equipment to build strong, defined arms. With the right bicep workouts without weights you can:

• Use bodyweight moves like push ups, biceps push ups, inverted rows, pull ups, and chin ups to challenge your arms.
• Make “no equipment” curls using household items and slow lowering phases.
• Add resistance bands and rings for more variety, better resistance curves, and joint friendly training.
• Train your biceps 2 to 3 times per week, working close to failure and focusing on good form.

If you are unsure where to start, pick the beginner routine and commit to it for four weeks. After that, reassess how you feel, how your arms look, and how many reps you can do. Then move to the intermediate or band focused plan and keep building from there.

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