Biceps Workout at Home Without Equipment - Healthcare Blog

8 Best Biceps Workout at Home Without Equipment – With Pictures

Biceps Workout at Home Without Equipment – Make your Biceps attractive and powerful with Biceps Workout at Home Without Equipment. Having a muscular Biceps is a sign of Strength and Fitness. Sporting a pair of guns is one of the easiest ways to make a big impression – especially among men.If you in the field of fitness modeling and other types of modeling then your size of the biceps matters too much.

If you’re ready to build a pair of monster biceps, check out these 8 arm-workout keys, and then try the workout itself on for serious size. These exercises are too much effective for your BICEPS. These Bodyweight biceps exercise you can do at home easily without any equipment. All these biceps exercise are mentioned with single steps pictures or Gif. Top And Best Biceps Workout at Home Without Equipment you find here.


Biceps Workout At Home

1. Pull-Ups & Chin Ups

  • 4 Sets = 4-5 repetitions per set
  • Equipment Required:- Only a bar for hanging

Works on Bicep, Back, Shoulders

This is also the best bodyweight exercise for your biceps. If you are at home then you can choose a door handle, tree or homemade pull-up bar. For more workout, you can perform both pull-ups and chin-ups by arranging your sets.

4 awesome  Benefits of pull-ups

  • Functional Strength
  • Posture improvement
  • Back Pain Alleviation
  • Better Looking Physique

Pull-us mistakes that people do generally so these mistakes are:-

Bicpes Workout At Home Without Equipment - Pull Ups & Chin Ups


#Note:– For the better results you should do push-ups + pull-ups workout. Do one set of pull ups/chin-ups and without rest do one set of the push-ups.

2. Push-Ups 

  • 3 Sets = 4-6 repetitions per set
  • Equipment Required:-  No Equipment

Exercise Steps Are:-

  • First, come in the simple push-ups position.
  • Then lower down the chest by bending your arms.
  • Hold for a second below.
  • And then Lift your upper body Upward by straightening your hands and comes in push-ups position again.
  • Then Repeat this more repetition.

Simple Push Ups - Biceps Workout At Home Without Equipment

#Note:- Push-ups is that exercise which also used as the warm-up. In my point of view, you should do 20-25 push ups daily and on the biceps workout day you should need to take 50 to 100 push ups a day challenge. For the Better results, you should add Types of Push-Ups in your Push-Ups Workout.

3. Doorway Back

  • 4 Sets = 20-25 repetitions per set
  • Equipment Required:– Without Equipment

This workout is favorite for me because in this calorie-burning rate is too low. This exercise gives you a temporary boost to your biceps size also.

Exercise Steps Are:-

  • First, go to near to the door and hold any corner of the door.
  • After holding it with hands properly and touch your both feet to the bottom part of the door.
  • Then try to force your body towards the door by bending arms.
  • After a hold of a second, then release back your body back with straightening your hands.

Biceps Workout at Home Without Equipment - Door Way Back


4. Decline Push-ups

  • 3 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

Works on the upper chest, Font Shoulders, Biceps

Simple push-ups are effective on the chest and the shoulders but decline push-ups is the majorly effected on your biceps.

Exercise Steps Are:-

  • First, select any inclined surface in your house.
  • Then puts your both legs on the inclined surface and keep both hands on the floor.
  • After this straighten your back and start lowering down your upper body with bending your elbows.
  • Then hold your body below for a second and then lift your body by straightening your hands.
  • Repeat it for more repetitions.


Decline Pushups - Biceps WOrkout At Home


#Note:- Do this exercise in the slow motion. During whole workout keep your back straight. For more type you can do Declined + inclined push-ups.

5. Reverse Push-ups

  • 4 Sets = 4-5 repetitions per set
  • Equipment Required:-  Without Equipment

Works on Shoulders, Biceps {Generally Upper-Body}

Doing this exercise is not an easy task. This exercise will gives you awesome strength to your biceps and triceps. In the beginning, you will face too much problem in balancing the body but after a week regular practise you can do it easily and smoothly.

Steps of Doing Reverse Push-Ups Are:-

  • First, keep your palms as in a reverse position as in simple push-ups. Instead of having your hands and fingers pointing forward, as they do with a standard pushup, your hands are flat, but with your fingers pointing back toward your feet.
  • Then start lower down your chest with slow-motion by bending arms.
  • Lower down your chest till chest is slightly up the ground.

Reverse Push Ups - Biceps Workout At Home

#Note:- Around 80 percent of beginners are not able to do this type of push-ups in the first attempt. That’s a reason in the beginning stage you can also take the support of another person.

6. Triceps Dips

  • 4 Sets = 20-25 repetitions per set
  • Equipment Required – A box, a bench etc.

Works on triceps and back

Exercise Steps Are:-

  • Keep your body on the ground against the box.
  • Then Grip the front edges of a chair or bench with your hands and then Hover your butt just off and in front of the seat, feet flat, and legs bent so thighs are parallel to the floor.
  • Then straighten your hands and inhale long breathe.
  • After this lower down your hips below by bending kneed till 90 degrees.
  • And then exhale to extending elbows to body up.
  • Repeat it for more repetitions.

Triceps Dips - Biceps Workout At Home


#Note:- The major mistake that people do during this exercise is that they bend shoulders in the forward direction. During the workout, you should keep your chest in forward direction and shoulders straight.

7. Diamond Push-ups

  • 4 Sets = 8-9 repetitions per set
  • Equipment Required:-No Equipment required

Works triceps, Chest, shoulders

Diamond Push Ups Exercise Steps Are:-

  • In this exercise first, come on the push-ups position and then make a cage of the fingers and thumb.
  • After this lower down your body by bending your knees outside.
  • Then lift your body by straightening your hands.
  • Repeat this for more repetitions.

Diamond PUsh Ups - Biceps Workout At Home

#Note:– In this exercise, people face the problem of un-balancing when they lift the upper body. So if you are facing this also then you can take another person’s support. But only in the Beginning stage.

8. Resistance Band Biceps Workout

  • 3 Sets = 10-12 repetitions per set
  • Equipment Required: – A resistance band (easily available at every home)

works mainly on Biceps

Exercise Steps Are:-

Grab these handly Very tightly and step both feet on the center of the band. Curl the band in upward Direction and hold of 3-4 Seconds and back down slowly your hand in starting point. This exercise works on the size of your biceps.

Biceps Workout at Home Without Equipment - Resistance band bicep

#Note:- In the place of the resistance bends you can take two same weight bricks/dumbells. The purpose of this exercise is to stretching + exercise. But if you have dumbells/bricks/any other same weight object then you do not need a resistance band.


Note:- For More Biceps Workout You Can Add Different Types of Push-Ups In Biceps Workout Schedule. According to me best Biceps Workout at Home Without Equipment is push ups and its types.


Result Of Doing Biceps Workout At Home

All these Biceps workouts that are mentioned above you can easily do at home without any equipment. And the only motive of doing Biceps workout is Results in Body. There are two main Examples/People that gained Results by doing this Biceps Workout At Home. These results really Motivate you to do this workout.

Biceps Workout At Home - Results - Healthcare Blog

This is such a Drastic Change. This change came because of doing this amazing Biceps workout. He did Biceps workout at home only for 3.5 months in the Biceps workout Day. With workout, he also more focused on the Diet also. Allover this Biceps workout gave that results that he wanted.

Biceps Workout At Home Results

This is such an amazing change in the Biceps size. He did this Biceps workout at home for 6 months and then he gained this amazing result. If you are very lazy in follow any schedule then you can easily ta4-6 months for the desired results in the Fitness.

In addition, If you succeed through plank then you can send me your success story on Contact Me and I will show your success story on my article. 


Motivational Quote

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger

Final Words

On many websites, you find 20, 30 + biceps exercises but here you find only 8 biceps exercises only. This is because these 8 exercises are sufficient for every desired result of the biceps. All these 8 Best Biceps Workout at Home Without Equipment also suggested by many fitness and healthcare experts.

Biceps is that type of body part which you can also trained with your chest workout also. In 98 percent chest exercise there is too much use of biceps. Best Biceps Workout at Home Without Equipment list mentioned above. These exercises really helps you to improve the strength size of your biceps. For better results, you should add these home biceps workout in your workout schedule.

If you have any doubts regarding Article and you want any personal advice related to health and fitness then so you can Comment Below your query or contact us without any hesitation. I will personally help to resolve your every issue. You can also find us on Twitter, Facebook, and Linkedin.

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