Body fitness

A Pro’s Guide To At-Home Biceps Exercises and Workout

Biceps Workout at Home Without Equipment - Healthcare Blog

Biceps Workout at Home Without Equipment – Make your biceps attractive and powerful with this amazing “Biceps workout at home without equipment”. Having muscular biceps is a sign of strength and fitness. Sporting a pair of guns is one of the easiest ways to make a big impact – especially among men. If you are in the field of fitness modeling and other types of modeling then your biceps size matters a lot.

If you’re ready to build a pair of monster biceps, check out these Amazing arm-workout keys, and then try the workouts yourself for serious shape. These exercises are very effective for your BICEPS. You can easily do these bodyweight biceps exercises at home without any equipment. All these biceps exercises are mentioned with single steps pictures or Gif. Top and best biceps workout at home without equipment that you will find here.


Biceps Workout At Home

1. Pull Ups & Chin Ups

  • 4 Sets(Pull Ups + Chin Ups) = 4-5 Repetitions Per Set(For Beginners) 
  • Equipment Required:- Only a bar for hanging

Works on Bicep, Back, Shoulders

Both of these are great bodyweight exercises for Biceps & Upper Body. They have enough potential to bring about a big change in the body.

Pull Up Exercise Steps

  • Grab the pullup bar with your palms down (shoulder-width grip)

Chin-ups have a supinated (in other words – underhand) grip. Pull-ups have pronated (which means overhand) grip.

  • Hang to the pullup-bar with straight arms and your legs off the floor
  • Pull Your body above by bending down your elbow.
  • Then pull your body up till the chin pass over the Bar.
  • Hold For A Second
  • And then lower down your body by straightening Arms.

The mistakes that people usually make of pull-ups and chin-ups are:-

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

Exercise Variations

  • 1 Set Of Pull Ups + 1 Set of Chin Ups
  • 1 Set Of Push Ups + 1 Set of Chin Ups
  • 1 Set Of Push Ups + 1 Set of Pull Ups

#Note:– For better results, you can do push-ups + pull-ups exercise. Do one set of pull-ups/chin-ups and then one set of push-ups without rest. This is one of the amazing calorie burning exercise of the Biceps workout schedule, that’s why we are giving a first preference in Biceps workout.

2. Push Ups & Variations

  • 3 Sets = 10-15 repetitions per set(For Beginners)
  • 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 an exercise that can also be used as a warm-up. According to Healthcare Blog you should do at least 20-25 push ups on the day of biceps workout, Or you can take 50 to 100 push ups challenge. For better results, you should add several types of push-ups to your push-ups workout.

3. Doorway Back

  • 4 Sets = 20-25 repetitions Per Set
  • Equipment Required:– Nothing

This is one of my favorite exercise. For many people this is a useless exercise, but according to me it plays a vital role in the biceps size formation. This exercise also gives a temporary boost to your biceps.

Exercise Steps Are:-

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

Biceps Workout at Home Without Equipment - Door Way Back


4. Decline Push-ups

  • 3 Sets = 10-15 repetitions Per Set(For Beginners)
  • Equipment Required:– An Declined surface(Bench, Chair etc…)

Works on the upper chest, Font Shoulders, Biceps

Simple push-ups are 70 percent effective on the chest and shoulders and core biceps, but decline push-ups primarily effected muscles are upper biceps, shoulders and triceps.

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 by 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 Push Ups - Biceps Workout At Home


#Note:- Perform exercise is a controlled manner. During whole workout keeps your back straight. For more effectiveness, you can do Declined + inclined push ups.

5. Reverse Push-ups

  • 4 Sets = 4-5 repetitions per set(For Beginners)
  • Equipment Required:-  Without Equipment

Works on Shoulders, Biceps {Generally Upper-Body}

Performing this exercise is not an easy task. This exercise will give tremendous strength to your biceps and triceps. In the beginning, you will face a lot of problems in balancing the body but after regular practice, you can do it.

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 push up, 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 to the ground.

Reverse Push Ups - Biceps Workout At Home

#Note:- About 80 percent of beginners are not able to do this type of push-ups on the first attempt. This is the reason that in the initial phase, you can also take the help of another person.

6. Triceps Dips

  • 4 Sets = 20-25 repetitions per set(For Beginners)
  • 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:- One of the biggest mistakes people make during this exercise is that they tend to bend the shoulders in the forward direction. During the workout, you should keep your chest in the forward direction and the 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(For Beginners)
  • 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 for 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:- You can use two bricks/dumbbells of equal weight in place of resistance bends. The purpose of this exercise is to do stretching + exercise. But if you have dumbbells/bricks/any other similar weight object then you don’t need resistance bands.


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 their types.


Best Biceps Workout At Home Schedule

For amazing results, you need an amazing workout program. You can choose or change your schedule as per the suitability, but I will tell you the famous Biceps Workout Schedule from Healthcare Blog.

For Beginners 

Simple Push UpsPull Ups & Chin UpsDeclined Push UpsResistance BandTriceps Dips
3-4 Sets3-4 Sets2-4 Sets4-5 Sets2-4 Sets
10-12 repetitions5-10 repetitions10-14 repetitions15-20 repetitions10-12 repetitions


Advanced Biceps Workout(At Home)

  • 1 Set = First Exercise + Second Exercise(Means Do N number of repetitions of the First Exercise then Do N number of repetitions of the Second Exercise, Without taking any rest).
Push Ups + Pull Ups/Chin UpsResistance Bend + Door Way BackDecline Push Ups + Resistance BendReverse Push Ups + Simple Push Ups/Fly Push UpsTriceps Dips + Diamond Push Ups
4 Sets4 Sets4 Sets4 Sets4 Sets
10-14 repetitions15-20 repetitions10-14 repetitions10-12 repetitions10-12 repetitions


Result Of Doing Biceps Workout At Home

You can easily do all these biceps workouts mentioned above at home without any equipment. And the only purpose of doing biceps workout is Results in the Body. There are two main examples/people who got results from doing this biceps workout at home. These results will really motivate you to do this workout.

Biceps Workout At Home - Results - Healthcare Blog

This is such a drastic change. This change has come because of doing this amazing biceps workout. He did biceps workout at home for just 3.5 months in Biceps Workout Day. Along with workouts, he also focused more on diet. Overall this biceps workout gave the results he wanted.

Biceps Workout At Home Results

This is such an amazing change in the size of the biceps. He did this biceps workout at home for 6 months and then he got this amazing result. If you are too lazy to follow any program then you will easily take 4-6 months for desired results in 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 in 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 will get 20, 30+ biceps exercises but here you get only 8 biceps exercises. This is because these 8 exercises are enough for every desired biceps result. All these 8 best biceps workouts at home without equipment are also recommended by many fitness and healthcare experts.

Biceps is that part of the body that you can also train with your chest workout. Biceps are heavily used in 98% of chest exercises. Best biceps workout at home without equipment list mentioned above. These exercises really help you in improving the strength size of your biceps. You should include these home biceps workouts + Good Diet + Good Rest + Consistency in your schedule for better results.

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.

About the author

Healthcare Blog - Admin

Hi Everyone My name is Ravi Kumar(Admin). I have more than 4 years of experience in fitness training. I start my fitness carrier in 2014. My passion is to help people to change lives through good health and fitness. My Articles will surely help you in improving health. My focus is to motivate, inspire, and encourage you along the way to reach and even surpass your goals.


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