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Bicep Exercises Without Weights

Rahul Thadani Sep 27, 2018
Bulging biceps are a conventional measure of strength. Here are some effective bicep workouts which don't require any weights.
Getting strong arms originates from building the biceps of the body. There are very few workouts without weights that can be performed at home, but these exercises should be carried out if and only if it is impossible to go to a gym.
Lifting weights and working out on exercise machines is the most effective way of building muscle, and if you wish to achieve great biceps it is highly recommended to do so at the gym only.
There are not many options that you will find for anything at home, but the few that are mentioned in the following, are effective.

Pull Ups

This is another very popular exercise to perform at home. It is widely believed that this exercise benefits the back alone, but this is not true. The biceps are also greatly benefited by this exercise. Usually, lighter people find this exercise easier as they have lesser body weight to lift.
What you need to do is set up a pull up bar or locate a bar of some sort that will hold your body weight. Grab the bar with your hands and pull yourself up slowly till your chin touches your fingers.
Do not push yourself off the ground, and try to use the strength of your arms alone to pull yourself up. Exhale slowly as you pull yourself up, and inhale while you let yourself down. Over time you will be able to carry out more repetitions than at the time when you started.

Bicep Curl

This is the most common exercise, with or without weights. Any heavy weight can be used for this purpose. A heavy sack, a bucket of water or a heavy bag of books can be used instead of dumbbells or barbells.
The density of the weight that you lift and the intensity of your repetitions will depend on your strength and stamina. Basically, any material that will cause some resistance is an effective tool for you.
Hold the object in both your hands and slowly curl your biceps upwards towards yourself. The more repetitions you can carry out, and the heavier the weight, the stronger your muscles will become.
Time your breathing properly for better results. Also keep in mind that more than the weight you lift, it is the speed with which you carry out the repetitions that will affect your muscles.

Inverted Rows

What you need to do is lie flat down on the ground on your back. You need to have something that you can grab on to that is within your reach. A coffee table or a strong bar resting on two chairs is ideal for carrying out such an exercise.
Pull yourself up towards the bar or the table and hold yourself there for a few seconds before you return to the ground. Carry out the repetitions slowly and feel your biceps getting stronger over a period of time.

Half Moon Rotations

This exercise is easy to perform and doesn't require any weights. To perform this workout, stand straight with shoulder width distance between your legs. Keep your toes pointing forward.
Now, lift both your arms up so that they are parallel to your shoulders. Keep the palms facing down. Now rotate your arm so that the palm is facing up, again rotate the hand till the palm is facing down. You can perform around 30-50 reps.
The best exercises that can be performed without weights are not very different from one another and not nearly as effective as weightlifting, but the results are undeniable.
You must simultaneously eat a balanced diet in order to build your muscles. Prioritize the quality of the exercises over the quantity and take all necessary precautions so that you do not end up injuring yourself.
Disclaimer: The information provided  is solely for educating the reader. It is not intended to be a substitute for the advice of an expert.