Body fitness

8 Best Biceps Workout at Home Without Equipment {Updated 2019}

Biceps Workout at Home Without Equipment

Make your Biceps attractive and powerful with Biceps Workout at Home Without Equipment. Having a muscular Bi-ceps 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 to 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.

Biceps Workout at Home Without Equipment

1. Pull-Ups

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

Works on Bicep, Back, Shoulders

It is the Best Bodyweight Biceps exercise.
Pull yourself up until your chin is above the rod and then back down yourself to the starting point in a controlled manner.

4 awesome  Benefits of pull-ups

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

These pull-ups have major pull-us mistakes that people do generally so these mistakes are:-


2. Chin Ups

  • 3 Sets = 4-6 repetitions per set
  • Equipment Required:-  A bar

Every single step of this exercise directly effects to your biceps. This exercise will directly hit to your biceps and a big change will occur. Chin ups results and benefits increases the value of this exercise.


3. Doorway Back

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

Works on Biceps

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

  • In this, you go to near to the door and hold any corner of the door.
  • After holding it with hands properly and touch your both fee to the bottom part of the door.
  • Then try to force your body towards the door.
  • After a hold of a second, Then relax your body. by take your body Back.

4. Decline Pushups

  • 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 pushup is the majorly effected on your biceps.

In this exercise put your both legs on the table and or an inclined surface and put your both hands on the ground surface. After this position does as simple push-ups as you do.

5. Reverse Pushups

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

Works on Shoulders, Biceps {Generally UpperBody}


Doing this exercise is not an easy task. This exercise will give you awesome strength to your biceps and triceps. In the beginning, you face too much problem but after a week you do it easily and smoothly if you try this continue.

In simple push-ups, you keep your both hands and fingers position forward but in this, you keep your both hands and fingers in the reverse direction and then push-ups as usual in simple push-ups.

6. Triceps Dips

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

Works on triceps and back

Keep your Body on the ground and keep against the box Straighten your arms to lift your legs and butt off the ground, then bend your elbows to lower back down (without letting your butt touch the ground).
This exercise mainly effects on the triceps cut and biceps size.

7. Diamond Push-ups

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

Works triceps, Chest, shoulders

.In this exercise first come on the push-ups position and then make a cage of the fingers. After this push ups your upper body downward and after a hold of a second then pull your body upward. During the diamond, push-ups keep your both knee in the outside direction.

8. Resistance Band Biceps Workout

  • 3 Sets = 10-12 repetitions per set
  • Equipment Required: -a resistance band

works mainly on Biceps

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.

Resistance band bicep


Exercise Motivation {For Biceps Workout}

“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

These exercises really improve the strength of the core and increase the size of the biceps. the only thing you should remember that the natural exercises take time to improve your fitness but these results are really awesome.

After exercise takes proper Diet and proper rest for the better result. Please avoid eating Junk Food. All these exercises are mentioned in this are best and perfect for your biceps.

If you have any doubt regarding this and you want any personal advice related this then so you can send me a message in [email protected] without any hesitation. I personalize solved your problem-related health care blog and from this article.


You May Also Read:-

Do Squats Make Thighs Bigger And Smaller?

Crunches Before And After



About the author

Healthcare Blog - Admin

Hi Everyone My name is Dhiraj Kumar. 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 help you in improving your health. My focus is to motivate, inspire and encourage you along the way reach and even surpass your goals.

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