Workouts for Biceps Without Weights: A Comprehensive Beginners Guide

Many people associate bicep workouts with lifting weights. Still, there are plenty of effective exercises and workouts for biceps without weights – some of them are even better than traditional bicep curls! 

In this article, we’ll discuss the best of them – and also explain how to do them. So whether you’re short on equipment, prefer bodyweight exercises – or want to switch up your routine, these exercises can help you build strong, toned biceps without ever picking up a dumbbell.

But before we dive into the specifics of the workouts themselves, let’s take a closer look at why working out your biceps is important and why you might want to consider doing it without weights.

Why Work Out Biceps Without Weights?

You might wonder: if weights are such a popular and effective tool for building bicep strength, why bother working out without them? Well, there are several reasons why you might choose to work out your biceps without weights:

  • Convenience: Let’s face it, not everyone has access to a fully-equipped gym or a set of dumbbells at home. By doing bicep exercises that rely on your body weight alone, you can work out anywhere, anytime, without needing any equipment.
  • Cost: Similarly, buying a set of weights can be expensive. By focusing on bodyweight exercises, you can save money on gym memberships or expensive equipment and still get a great workout.
  • Variation: Finally, even if you have access to weights, you might want to switch things up occasionally. Adding bodyweight exercises to your routine can help you work your muscles in new ways, challenge yourself, and prevent boredom.

But perhaps the biggest reason to work out your biceps without weights is simply that it can be just as effective as using weights. Using your bodyweight as resistance, you can still build strong, toned biceps capable of handling everyday tasks and athletic activities.

Now, let’s look at some of the best bicep exercises you can do without weights.

Workouts for Biceps Without Weights

There are a variety of exercises you can do to work your biceps without weights. Here are some of the most effective:


Push-ups are a classic bodyweight exercise that can work multiple muscle groups, including your biceps. To perform a push-up:

  1. Start in a plank position, with your hands slightly wider than shoulder-width apart.
  2. Lower your body until your chest nearly touches the ground, keeping your elbows tucked in close to your sides.
  3. Push yourself back up to the starting position.

Try to perform 2-3 sets of 10-15 reps.


Chin-ups are another great exercise that can work your biceps and many other upper-body muscles. To perform a chin-up:

  1. Find a horizontal bar or another sturdy object that can support your body weight.
  2. Grab the bar with an underhand grip (palms facing towards you) and hang with your arms fully extended.
  3. Pull your body towards the bar, keeping your elbows close to your sides and your chin above the bar.
  4. Lower yourself back down to the starting position.

Try to perform 2-3 sets of 5-10 reps.


Dips are a bodyweight exercise that can work your triceps, chest, and shoulders, as well as your biceps. To perform a dip:

  1. Find two parallel bars or other sturdy objects that can support your body weight.
  2. Grab the bars and lift yourself up, straightening your arms.
  3. Lower your body towards the ground by bending your elbows, keeping them close to your sides.
  4. Push yourself back up to the starting position.

Try to perform 2-3 sets of 10-15 reps.

Isometric Holds

Isometric holds are exercises that involve holding a position without moving. These can be effective for working your biceps. To perform an isometric hold:

  1. Find a sturdy object, such as a wall or doorframe.
  2. Place your hand on the object with your elbow bent at a 90-degree angle.
  3. Push against the object as hard as possible, holding the position for 10-30 seconds.
  4. Release and repeat on the other side.

Try to perform 2-3 sets of 5-10 reps on each side.

These exercises can all be done without equipment – making them a convenient and cost-effective way to work your biceps. However, it’s important to remember that proper form is crucial in preventing injury and getting the most out of these exercises.

Tips for Maximizing Your Biceps Workouts

Whether you’re using weights or bodyweight exercises, there are some essential tips to remember when working out your biceps. Here are a few:

  • Focus on proper form: As mentioned earlier, proper form is critical to getting the most out of your workouts and preventing injury. Make sure you’re using the correct form for each exercise, and if you’re not sure, ask a fitness professional for guidance.
  • Vary your workouts: Just like any other muscle group, your biceps can benefit from a variety of exercises. Try switching up your workouts every few weeks to keep challenging your muscles in new ways.
  • Use progressive overload: To build muscle, you must progressively overload your muscles over time by gradually increasing the weight or resistance. With bodyweight exercises, this can be done by increasing the number of reps or sets or using more challenging variations of the exercises.
  • Stay consistent: Consistency is vital in building strength and muscle. Aim to work out your biceps 2-3 times per week and stick to a routine.
  • Combine with other exercises: While these bodyweight exercises can be effective on their own, you may see even better results by combining them with other upper-body exercises, such as push-ups, pull-ups, and dips.

Remembering these tips, you can maximize your bicep workouts and see better results over time. Building strength and muscle takes time and dedication, so stay patient and committed to your goals!

Final Words

Working your biceps without weights is a great way to build strength and muscle, even if you don’t have access to a gym or equipment. Incorporating exercises like push-ups, chin-ups, dips, and isometric holds into your routine allows you to challenge your biceps and see progress over time.

However, it’s important to remember that proper form and consistency are vital in getting the most out of these exercises. So ensure you’re using the correct form, vary your workouts, use progressive overload, stay consistent, and combine with other exercises for the best results.

By following these tips and staying dedicated to your goals, you can build strong, defined biceps and feel confident in your fitness journey.

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