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Bicep Exercises Without Weights – Make Gains Anywhere !

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Knowing how to do bicep exercises without weights will allow you to do an arm workout while you’re travelling, at home, on holiday or anywhere else. Training your biceps without any equipment can be quite hard to do and of course the following exercises won’t make your biceps grow as fast as when you perform curling movements using dumbbells, barbells or a cable machine, but you can still make muscle gains and it’s always way better to do these exercises than none at all.


Similar to the pull-ups the chin-ups are a great exercise for developing your back muscles, but with added emphasis on the biceps due to the way you grip the bar. To perform the exercise simply place your hands shoulder width apart with the palms facing towards you on the bar and literally pull yourself up until your chin is above the bar. It’s also helpful to pause at the top for 1-2 seconds and then slowly lower yourself back down.

chin ups

Static Holds

Static holds require you to hold a heavy object (since you have no equipment find something fairly heavy like a fire extinguisher or heavy school bag) in a fixed position for five to ten seconds. If the object you find is lighter than you’d like hold it for 15-20 seconds instead. To perform a static hold bring your arms just midway between a curl and you should start to feel a strain in your biceps.

women bicep curl

Inverted Row

The inverted row is a great exercise for the biceps, but also works the back muscles. It is similar to the bent-over barbell row, but the chances of you injuring yourself in this exercise compared to doing heavy bent-over barbell rows is greatly reduced. To do this exercise you’ll need to lie on the floor underneath a bar, bed or table (anyplace where you are just above the ground) and grab whatever you’re holding onto with an overhand grip. Now keep your body straight and pull yourself upwards until your chest lightly touches the bar, bed or table then slowly lower yourself back down.

inverted row

Other Additions

To make your weightless workouts even more effective you can buy a set of workout bands that take up barely any space, can be taken with you anywhere you go and are often much cheaper than buying actual weights.

TRX Bands

There are many different types of TRX bands, but the lightest trainer kit costs less than $100 and the whole thing weighs less than a pound which means you can literally take it wherever you want. It is designed to be set up anywhere in under 1 minute and the kit also comes with a get started manual with 300+ exercises allowing you to workout your whole body and not just your biceps.

trx bands

Resistance Bands

If the TRX bands are still a little out of your price range then resistance bands are the way to go ! Most cost less than $20 and some even under $10, but it doesn’t come with a manual explaining how to do different exercises so you’ll have to do some research. However, there are still hundreds of exercises you can do with the resistance bands so a total body workout is also possible.

resistance band

To sum up it is possible to effectively workout your biceps and any other muscle without weights especially when using TRX/resistance bands, all you have to do is some research.

If you have anymore questions or need help with training your biceps without weights then leave a comment below !

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