Bicep EXERCISES NO EQUIPMENT||10 BEST HOME WORKOUTS FOR BICEPS

There exist various bicep workouts that can assist in building muscle and increasing arm strength without the need for weights. Thus, lifting weights is not always necessary for toning and developing the biceps. 
By performing bicep exercises without weights, you can obtain comparable advantages to using dumbbells and cables, without the need to lift heavy weights or pay for costly gym subscriptions.

10 BEST HOME WORKOUTS FOR BICEPS
is a common belief that going to the gym is the only way to effectively train your biceps. However, this is not entirely accurate. 
There are several ways to strengthen your biceps without leaving the comfort and privacy of your own home. To begin your fitness journey, here are ten exercises that you can try out.
Effective Home Exercises for Stronger Biceps: The Ultimate Guide
1. DIAMOND PUSH-UPS
While traditional push-ups are typically aimed at working your chest, shoulders, triceps, and abs, it is possible to adjust your push-up technique to focus on your biceps instead. Diamond push-ups, named after the position of your hands during the exercise, can be used to concentrate the effort on your biceps by bringing your arms closer together.

HOW TO DO A DIAMOND PUSH-UP

• Start in standard push-up position. Your back should be flat and parallel to the floor.

• Place your hands together and keep your arms straight.
• Rotate your hands inward about 45 degrees and extend your thumbs—the open space between your thumbs and pointer fingers should look like a diamond.

• Engage your core.

• Slowly lower yourself until your chest almost touches the ground. 

• Hold the position for two seconds before pushing yourself back up.

• Repeat steps 4 to 6 for each rep.

2. REVERSE HAND PUSH-UPS
Prepare yourself for reverse hand push-ups as they can increase the focus on your biceps even more than diamond push-ups.

HOW TO DO A REVERSE HAND PUSH-UP

• Start in standard push-up position.
• Slowly rotate your arms outward until your fingers are pointed toward your toes.
• Move your hands a few inches toward your feet into a comfortable position, but keep your arms straight.
• Engage your core.
• Slowly lower yourself toward the ground. Your wrists and forearms might not be flexible enough yet, so don't force yourself to go lower than what feels comfortable. 
• Hold the position for two seconds, then push yourself up.
• Repeat steps 4 to 6 for each rep.

3. ONE ARM PUSH-UPS
Performing one-arm push-ups requires your biceps to make up for the lack of support.

HOW TO DO A ONE ARM PUSH-UP

• Start in standard push-up position.
• Take one arm and place it behind your back.
• Engage your core.
• Slowly lower yourself until your chest almost touches the ground. Be sure to keep your back straight and your body parallel to the ground.
• Hold the position for two seconds, then push yourself up.
• Repeat steps 3 to 5 for each rep.
• Switch arms when you complete one set for one arm.

4. SIDE PLANK
Similar to push-ups, planks are an exercise that offer different variations which can test your biceps.

HOW TO DO A SIDE PLANK

• Start in standard push-up position.
• Slowly turn your body to one side, raising one arm until it points straight upwards.
• Keep both arms straight, aligned, and nearly perpendicular to the ground. Stay in this position for 30 seconds.
• Lower yourself to traditional plank position, then repeat the exercise on your other side.

5.PLANK UP-DOWN

The plank up-down trains your biceps and also provides quite a decent cardio workout if you do it quickly.

HOW TO DO A PLANK UP-DOWN

• Begin in lowered plank position—your weight should be on your forearms.
• Straighten one arm, so your palm is flat on the floor.
• Straighten the other arm. Now both palms should be flat on the floor and you should be in normal push-up position.
• Lower one arm, so your forearm is on the floor.
• Lower the other arm, so both forearms are on the floor. You should be back in lowered plank position.
• Repeat steps 2 to 5 to cycle through lowered plank position and normal push-up position.

6. PULL-UPS

In case you own a pull-up bar, resistance bands, or a towel to hang around a door, you can incorporate pull-ups into your routine to develop strong forearms, back muscles, and biceps. Additionally, we suggest checking out "7 Reasons to do Pullups Every Day" for further information.

HOW TO DO A PULL-UP

• Grab your pull-up bar. Grip it with your hands shoulder-width apart and palms facing forward.
• Hang on the bar with your core engaged.
• Pull yourself up by pulling your elbows down and moving your upper back muscles closer together.
• Pull until your chin passes the bar.
• Hold for two seconds before slowly lowering yourself until your arms are straight.
• Repeat steps 2 to 5 for each rep.

7. CHIN-UPS

Chin-ups are a variation of pull-ups that work more on your biceps than they do on your forearms.

HOW TO DO A CHIN-UP

• Grab your pull-up bar. Grip it with your hands slightly closer than shoulder-width apart and palms facing backward.
• Hang on the bar with your core engaged.
• Pull yourself up by pulling your elbows down and tightening your biceps.
• Pull until your chin passes the bar.
• Hold for two seconds before slowly lowering yourself until your arms are straight.
• Repeat steps 2 to 5 for each rep.

8. CURLS

Curls are the classic bicep building exercise. You can use dumbbells or a home alternative like a gallon of water, a small toolbox, or even a brick.

HOW TO DO A CURL

• Stand up straight with your head facing forward.
• Hold your dumbbells or improvised weighted objects in your hands with your arms hanging straight down and palms facing forward.
• Engage your core.
• Curl your arms upward. Bring your right hand to your right shoulder and your left hand to your left shoulder. Keep your back straight and do not engage your hips.
• Extend your arms downward again.
• Repeat steps 2 to 5 for each rep.

9. THE BREAKDANCER

Ready for a challenge? The breakdancer is a neat exercise that will target your biceps and shred your abs.

HOW TO DO A BREAKDANCER

• Sit on the floor with your legs out in front of you and your arms straight by your side, palms on the ground.
• Press down with your palms to lift your body off the floor as high as you can.
• Swing your legs around to one side. Lift your palm on that side to let your legs pass—they should now be behind you.
• Swing your legs around the other side, lifting your palm on that side to let them pass. Now your legs should be back in front of you.
• Repeat steps 2 to 5 as fast as you can. Your legs should move in a circular motion while your arms hold your body up.

10. WALL HANDSTAND

The handstand is another challenging move that helps you build your biceps. 

HOW TO DO A WALL HANDSTAND

• Stand a few feet away from a wall.
• Bend at the waist and plant your arms shoulder-width apart on the ground.
• Plant your feet on the wall.
• Walk up the wall—keep your arms and back straight as you use your hands to push yourself against the floor and your legs to walk up on the wall.
• Move until your arms are straight above your head with your hands pushing against the floor and your toes touching the wall.
• Challenge yourself to see how long you can hold this position.

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