15 Killer Biceps workout without equipment at home for Big Arms

Bicep workouts without equipment at home

So you want bigger biceps and arms but you don’t want those heavy weights or any gym equipment to get them?

If that’s the case then you are at the absolutely right place because this post is all about the best biceps workouts without equipment at home or you can say the bodyweight bicep workouts.

With that said, honestly, you will accept this…

Biceps are the no. 1 show off muscle because these are the biceps you show to everyone who asks about your bodybuilding. But how can you get your biceps to grow? Can you do this at your home and without even using weights? Of course 100 %.

Moreover, there are guys out there who could spend all day at the gym, and some actually do but everyone is not the same; So you need that guidance about building your arms/biceps straight from the comfort of your home.

After reading this post, all you have to do is lace up your shoes and head outside for a run, bike, or hop in the pool to swim some laps. Even some strengthening exercises, like squats and planks, are easy to work into a routine away from the gym.

You can build impressive biceps without weights, using either your body weight or just household stuff you already have lying around.

So are you ready to discover those killer bicep workouts without equipment at home to build your bigger biceps? Then don’t delay to read below

Best Bicep workouts at home without weights

Bicep workouts at home without weights

The following are some of the proven body-weight biceps workouts you can do from the comfort of your home without needing to lift those heavier weights.

1. Push-ups

How to dot it?

  1. Start with a high plank such that your palms are flat, hands kept wider as shoulder, stacked up shoulders just above your wrists, with legs just stretched behind you, and your glutes and core involved physically
  2. Now, in this position, bend your elbows and get them to lower your chest to the ground. You can even drop to your knees if you feel are unable to do with full force.
  3. Finally, using the palms of your hands, push your body up by fully straightening your arms. This completes one rep.

Muscles targeted:

  •  core, 
  • pectorals, 
  • deltoids, 
  • Triceps.

2. Incline Push Ups

How to do it?

  1. Start by getting yourself into a high plank position such that your hands are on a box, step or any available bench, with your palms just flat, hands as wider as shoulders and shoulders just stacked directly right up above your wrists.
  2. Now, while you are in this position, extend your legs right behind you, with your both feet kept apart by hip-width. Engage your glutes and core now.
  3. Now, get your body to lower down by bending your elbows to the chest levels.
  4. Finally, using the palms of your hands, push to straighten your arms. This completes one rep.

Muscles targeted:

  • Core, 
  • Deltoids
  • Pectorals
  • Triceps

3. Decline Push-ups

How to do it?

  1. Starby by placing your toes either on a bench, box or a step.
  2. Now, get yourself in a high plank position such that your hand’s palms are flat, hands as wider as shoulder, shoulder stacked just above your wrists, and your core and glutes muscles full involved in the work.
  3. Now, bend your elbows, and get your chest to lower down to the ground level.
  4. Finally, using the palms of your hands, push up your body and straighten your arms. This completes one rep.

Muscles targeted:

  • Pectorals
  • Core,
  • Deltoids
  • Triceps

 

4. Plank

How to do it?

  1. Start with your palms lying flat on the floor, your hands as wider as shoulder and your shoulder just stacked directly right above your wrists.
  2. Nows, keeping your feet at hips width, fully extend your legs which are just behind you.
  3. Now, tuck your tailbone, while engaging your core, quads muscles and but involved in the process.
  4. Finally, hold one here for a given time and go back to the original position.

Muscles targeted:

  • Deltoids
  • Latissiumus
  • dorsi, 
  • Glutes
  • core

 

5. Side Plank

How to do it?

  1. Start by lying down on your right side such that your right side shoulder is having your hands right underneath them.
  2. Now, extend your legs and get your foot to stack on each other and on the right side, and then get your abs to squeeze and use glutes to lift your hips above the ground.
  3. Now, by extending your left hand, try straightening up towards the ceiling.
  4. Finally, hold on here for a few moments and return back to the original position.

Muscles targeted:

  • Core
  • Latissimus dorsi
  • deltoids

6. Plank Up-Down

How to do it?

  1. Starting in a high plank with your palms lying flat on the floor, your hands as wider as shoulder and your shoulder just stacked directly right above your wrists and your core and glutes muscles fully engaged in the process and your feet kept at your hips’ width.
  2. Now, lower your left arm such that your forearm is touching the ground.
  3. Do the same with your right such that your full engaged in a forearm plank position.
  4. Now, reverse yourself to get back to high plank again but make sure that your hips are not moving at all. This completes one rep.
  5. If you feel difficulty doing this, you can try further widening your legs

 Muscles targeted:

  • Deltoids
  • Latissimus dorsi
  • Triceps
  • Glutes
  • core

7. Bicep curls to push press

How to do it?

  1. Start with your feet being kept as wide as your body and your back kept upright and still.
  2.  Now while holding any office object in your hand and your palm facing against your body, keep your arm stretched down to your one side.
  3. Now, while keeping your elbow as close to the body as possible while you are curling, lift the handheld object up to your shoulder in a very controlled way.
  4. Now, press the hand-held object upside way above your head, turn your hand outside so that your palm and wrist are just pointing towards the ceiling. In this position, keep your arms extended all the way for the top.
  5. Now, slowly bring your object down to get it in a position such that, it is at your on of the side you just started. This will complete one movement.
  6. Try doing almost 6 reps each of your sides with a different arm.

 

8. Inchworm

How to do it?

  • Start by standing upright in a way that your feet are as wide as your whole body and arms are lurking at sides of your body.
  • Now start by bending by your waistline and place your hands on the ground.
  • Now, get your hands to move forward such that it comes in a high plank such that, your hands are kept flat, your wrists just stacked beneath your shoulder, and your glutes, quads muscles and your core muscles are fully involved in the movement.
  • Take a few seconds of rest in this state.
  • Finally, get your hands back on your feet and get yourself to stand up and return to the original position. This completes 1 rep

Muscles targeted

  • Deltoids
  • Latissimus dorsi
  • Glutes
  • core

9. Rolling pushups

How to do it?

  1. Start in an elevated plank situation and lower down further for a typical pushup.
  2. After coming back to your original position, get one of your arm to lift up the ground and get your hand extended towards the ceiling.
  3. Now, turn to your back by firmly fixating your one of the free arms on the ground just on the opposite side just behind you.
  4. Now, try lifting the other hand up towards the sky as you get your body to get into an elevated plank-like position.
  5. Now, get your other off the ground towards the sky such as to make for an elevated plank front.
  6. Now, get low down in a push-up position and repeat the whole movement. Curling your body side to side. This completes the whole exercise.
  7. Try completing about 12 pushups for a set and try doing at least 4 in total.

10. Burpee With Push-ups

How to do it?

  1. Start by getting your feet as wider as your shoulder and your arms just lowering on by your sides.
  2. Now squat down and try reaching forward to get your hands on the floor kept as wide as your shoulder.
  3. Now, kick out your legs just behind yourself into a high plank position while making sure that your hands are just stacked under your shoulders.
  4. Bend your arms with elbows to get your chest as close to the floor as possible, then again extend them to make them push up.
  5. Finally, jump your both feet front towards your hands such that you feel if you are in squat. Jump right up in the air trying to reach your arms overhead. That completes one complete rep.

Muscles targeted:

  • deltoids, 
  • triceps, 
  • pecs, 
  • core, 
  • Legs,
  • Butt

11. Shoulder Lift

How to do it?

  1. Begin with your feet standing at your body width apart and stretch your arms out at shoulder height while feeling a slight curve in your elbows while your hand palms are facing upside.
  2. Now, while keeping your shoulders unmoved and intact, lift one of your arms to about a few inches and then get back to the original position. This completes one rep of the exercise.  

12. Bodyweight Reverse Fly

How to do it?

  1. Start with your feet at your body’s width and get your hips to bend at 45 degrees.
  2. While making a fist with your palms, extend down your arms right in front of the chest.
  3. Now, while involving your upper back, open your arms out wide enough to get them elevated to your shoulder height.
  4. Return to starting position and repeat.

13. Mountain Climber With Twist

How to do it?

  1. Start by getting your body in a high plank position, such that your core, wrists make a straight and upright line from your feet to lower legs.
  2. Now, pull your right knee towards your left elbow before returning to a starting position.
  3. Similarly, pull your left knee towards your left elbow, before returning to the original position. This completes 1 rep. Please make sure to alternate your legs.

 

14. Diamond Push-ups

How to do it?

  1. Begin with getting your body set up in a high plank position in a way that your hand’s palms are flat, your hands as wider as your shoulders which are just stacked directly above your hand wrists, your legs extended while making sure your core and glutes are completely involved.
  2. Get your hands together with such that your hand thumbs and forefingers make a triangle.
  3. Now get your chest to the ground level by bending your shoulders.
  4. Now, extend your arms and push your body up with full force. This will complete one step.

Muscles targeted:

  • Triceps
  • Deltoids
  • pecs

 

15. Plank Jack

How to do it?

  1. Begin with getting your body set up in a high plank-like situation, such that your hand’s palms are kept flat, your hands kept at the width of your shoulder, your shoulders just stacked together right above your wrists, and your core and glutes muscles completely involved.
  2. Now, jump up with force of your feet as you do in jumping jacks.
  3. Make sure to not allow your butt and hips to come back as you jump. This will complete one rep.

Muscles targeted

  • Deltoids
  • Latissimusus dorsi
  • Triceps
  • Glutes
  • Hips
  • Glutes
  • core

 

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