How do you increase the size of your biceps without equipment?: The chin-up is an excellent exercise for your upper back, shoulders and biceps. A chin-up bar or another horizontal bar strong enough to hold your weight is required.
Standing behind a horizontal bar, grab the bar with your palms facing inward. Your hands should be about shoulder-width apart. Cross your feet and hang yourself from the horizontal bar.
Pause for a second, then lower yourself. You can do as many repetitions as you like.
Be patient. This advanced move can be challenging at first. Modify it by anchoring the large resistance band around it, stepping in, and doing assisted chin-ups. Make it your goal to improve even if you only manage 1 chin up.
This exercise can be performed without adding any weight. You can also use items from your home, such as water bottles or soup cans.
Stand with your feet shoulder-width apart. Your arms should be at shoulder level. Bend your elbows 90 degrees and your palms inward.
Slowly bend your arms back to their starting position after extending them straight to the side.
It is possible to build strength and endurance even without weights. You can increase the number of repetitions you do until you feel fatigued. [How do you increase the size of your biceps without equipment?]
9 Best exercises to work fast your biceps without equipment
- Towel Curls
- Bodyweight Rows
- Reverse Plank
- Isometric Bicep Curl
- Bicep Hold
- Bodyweight Bicep Curls
- Static Arm Holds
- Single-Arm Pushups
- Bodyweight Hammer Curls
1. Towel Curls
Exercises like the towel curl stretch and flex the foot, improving balance, supporting the arches and increasing overall foot strength. Curling can improve the stability, which helps with balance.
Physical therapists often recommend this exercise for those with Plantar Fasciitis because it increases the foot’s flexibility and helps reduce heel pain.
A small towel or a band of exercise is required. You can also use a bench or chair to sit on. This exercise can be done anywhere you can sit, stand or place your feet flat on a floor. You can do this exercise on any hard surface.
Place your foot flat on the towel. The towel will be moved toward you, so ensure the extra fabric is on the front of your foot.
If you use a rubber band, stretch it long out in front of your feet so that your toes can grab something.
Sit on a chair with your heels underneath your knees. Standing also works. Keep your feet and legs parallel with your toes facing forward.
Keep your heel on the towel and lift your toes. Reach out along both sides and your middle foot to ensure your foot lands on the towel.
Only a tiny portion of the towel will move when you pull and extend. After a few repetitions, you may need to stop and smooth out the towel or band.
Repeat the movement at least five more times. Then, repeat it with the opposite foot. This exercise can be done daily or even multiple times per day. [How do you increase the size of your biceps without equipment?]
2. Bodyweight Rows
The bodyweight row, or inverted rows or Australian pull-ups, is a very underrated exercise. Every beginner should perform it to improve their upper-body pulling strength.
The bodyweight row will help you improve your pull-ups or get your first one. The bodyweight row is one of your most valuable callisthenics movements.
They’re so great, I do them every week! This article will explain why bodyweight rows are good, how to correct them, and what variations you might consider.
Place yourself between parallel bars approximately hip-high. Grab the bars with a hammer, palms facing each other. Grip them shoulder-width apart.
Extend your hands so that your body is on an inclined slope. Engage your glutes, core and back muscles to keep your body straight. As you exhale, engage your back and arms to pull your chest toward the bar.
As you lower, inhale and then return to your starting position. At the bottom, lock your arms for a full range of motion.
This exercise will help you develop upper-body unilateral power. The dominant side is often responsible for most of your muscular imbalances. This can be fixed by doing single-arm rows. [How do you increase the size of your biceps without equipment?]
Read Also: Are long head biceps better?
3. Reverse Plank
Reverse planks are the same as standard planks with straight arms or forearms.
This plank variation targets the core muscles of your body, including your rectus abdominis (or “six-pack” muscle), shoulders, arms and back, glutes and legs. As with most of Tom’s Challenges, it’s essential not to overtrain any muscle group.
I used one of the Best Yoga Mats to complete this fitness challenge, which was cushioned and provided plenty of support. Each day, I did 12-minute reverse planks for a whole week—my results after flipping the plank.
First, decide whether you’d like to use straight arms or forearms. Forearms are suitable for weak wrists, but straight arms can be better for those who want to work their shoulders and arms harder.
Reverse planks target your posterior chain. This means your lower back, hamstrings, glutes, and back muscles will feel the most intense burn.
You’ll have to contract your core to prevent your hips from sagging. This is a common mistake when doing this flip-reverse variation. Even if you have abs made of steel, I challenge you not to feel this plank everywhere. [How do you increase the size of your biceps without equipment?]
4. Isometric Bicep Curl
Isometric biceps curls are not something tall men will add to their workout routine. It is an injury-free lift that will help you add muscle.
This static exercise uniquely builds strength and defines the biceps without using traditional dynamic movements.
Tall individuals can benefit from increased time under tension, joint-friendly properties, and customizable intensity.
The isometric biceps curl has no disadvantages and can be tailored to those with longer arms. This article offers a step-by-step guide to help tall men incorporate this exercise seamlessly into their arm exercises.
Isometric exercises involve holding a position where muscle tension is created without changing the joint angle.
Isometric curls target the biceps and engage the muscles, strengthening them without the usual dynamic movements.
This exercise is especially beneficial for tall people who want to overcome the challenges of having longer limbs. [How do you increase the size of your biceps without equipment?]
Read Also: What food is good for arm muscles?
5. Bicep Hold
As a personal fitness trainer who has worked on the side of the house for twenty years, I could plan my home gym before my wife and I built it two years ago.
It would be easy and cheap to buy all commercial gym equipment. Commercial-grade gym equipment, even when purchased previously, can be costly, especially when shipping is considered.
She was so kind to give me just over a thousand square feet in our basement for my gym.
I allowed her to build a pool with a depth of seven feet in our backyard. This will allow her to kill me later in life and have it appear like an accident, as I cannot swim and am only 6 feet tall.
A preacher curl machine that could also be used for triceps pushdowns with just a few quick adjustments was something I wanted.
I wanted something not too large because I only had a small amount of space to work out in. The preacher curl machine is excellent, but I will only use it to work my biceps and triceps.
The machine had to have a small footprint because it would not be used daily. After looking at commercial and home gym preacher-curl machines, I found the Titan Fitness Bicep & Tricep Curl Machine.
I began my research on the Titan Fitness Biceps and Tricep Curl Machine. The short version is that I couldn’t find anything online about this machine.
On their website, they have a few positive reviews. And on Amazon, they have two good reviews. When there are few online reviews, some of them may have been fabricated.
Titan Fitness is not going to do this. I’m just saying that, as a reporter, I’m always suspicious of reviews. [How do you increase the size of your biceps without equipment?]
6. Bodyweight Bicep Curls
Remember the first time you went to the gym? This personal trainer will not leave you waiting. If you were to bet your life savings on it, the only exercise that you knew and did was biceps curls.
It’s a common rite of passage to do biceps exercises. While it’s ideal to equip your home gym with the best dumbbells, you shouldn’t overlook bodyweight exercises that will help build biceps.
Bodyweight exercises can be efficient for the biceps. They will train them harder and more robust than any bicep curl.
The best example is the chin-up. We’ll look at the best eight bodyweight biceps exercise routines to do when you want variety or can’t get to the gym.
A mirror is essential for flexing your biceps. Make sure you use a mirror to see your results after your workout.
The chin-up requires a close, supinated grip, which targets the upper back and the lats and relies on the biceps to pull your body weight up to the bar. With the chin-up, your biceps will go through a broader range of motion for better muscle-building potential. This is an excellent biceps exercise.
This article was written for informational and educational purposes only. This article is not meant to replace medical advice. Contact a licensed healthcare provider for guidance on your health. [How do you increase the size of your biceps without equipment?]
7. Static Arm Holds
Static holds are also known as isometric holds. They involve… staying entirely still. Alena Luciani is a certified strength and conditioning trainer and the founder of Training 2xl.
She explains that you get into a posture where your targeted muscles are contracted, and tension exists.
Then, you hold the position. You’re holding the position, not moving your body up and down or side to side.
Consider the classic static hold, The plank. It may be that you are not moving, but can’t we admit those last 15 seconds?
We asked Erwin Seguia and Luciani, the founders of Match Fit Performance, to explain the benefits of static holding. Ready?
Luciani says that you should maintain tension on the muscles during any static hold exercises.
“Increasing the time spent under tension will increase muscle breakdown.” She says more muscle breakdowns will increase muscle growth after the fibres are repaired.
A study from 2005 highlights these benefits. Researchers in the study had athletes train with static holds on one leg for nine weeks and then train dynamically on the other. [How do you increase the size of your biceps without equipment?]
8. Single-Arm Pushups
Why not try the one-arm version of pushups if you have mastered standard pushups and all their variations?
This advanced upper body exercise uses only your body weight to help build a functional and robust foundation for weightlifting and running.
One-arm pushups could be your favorite lifestyle bodyweight exercises and Cali’s favorite. The move is great for developing a solid upper body but requires specific strength and power.
One-arm pushups are a great way to increase the intensity. This move increases the tension on one side as you use one arm to push up while maintaining your hips and chest at the same level. I failed to complete the Tom’s Guide challenge and had to do the pushups from my knees to reach the ground with my chest.
One-arm pushups are similar to regular pushups, targeting your pectoral muscles. Your anterior deltoids, triceps, and core muscles will also help.
Here’s what I learned about this exercise and why I love it. Read on and roll out one of the best yoga mats.
Using only one hand, you can isolate one side at a given time, generating full-body tension. You can also work the hip flexors and obliques, depending on the hand used.
This move is a great way to build upper body strength, core stability, balance, coordination, and coordination. This is the best move to do if you want to build strength and power in your chest, arms, shoulders and core. [How do you increase the size of your biceps without equipment?]
9. Bodyweight Hammer Curls
Hold dumbbells with a neutral grip, palms facing each other, and stand with your feet hip-width apart. Squeeze shoulder blades and glutes together to create tension throughout your body.
Only move the elbow joint when curling the dumbbell. Keep your upper arms perpendicular and still. At the top of your movement, squeeze your biceps.
Keep your shoulders away from the movement by avoiding shifting your elbows forward. Reduce the weight to its original position.
It’s a curl, but it doesn’t mean your body will be lazy. It would help if you only moved your elbow to get the best out of this curl (or any other).
We need to tighten all points where we could cheat. Tighten your glutes, abs and shoulder blades. This will help you eliminate most of your swinging points.
Do not just grip the dumbbells, but actively hold them. Hold each dumbbell tightly with your hands.
You’ll gain more control of the dumbbell, and your brachialis will drive the motion. Bonus: you’ll also strengthen your gripping and forearm muscles. [How do you increase the size of your biceps without equipment?]
Conclusion:
To increase biceps size without equipment, focus on bodyweight exercises like pushups, chin-ups, and isometric holds.
Train consistently, aiming for 2-3 sessions per week, and ensure proper nutrition with a protein-rich diet to support muscle growth. Prioritize proper form, gradual progression, and recovery to see effective results. [How do you increase the size of your biceps without equipment?]
How do you increase the size of your biceps without equipment? FAQ
1. How many reps and sets should I do?
Ans: As you gain strength, increase the number of sets or duration per exercise. You can increase the number or duration of the sets as you gain strength.
2. How frequently should I train my biceps muscles?
Ans: To avoid overtraining, train your biceps at least twice a week.
3. How soon will I see the results?
Ans: Results are usually visible in 4-6 weeks if you follow a consistent training program and eat well. This can depend on factors such as your fitness level at the start, your diet and exercise intensity.