Bicep muscles help the most in toning your body the most. How? Because it is the contribution of strong arms which help you perform many other workouts very well. What more? They are the mark of power and strength across the globe. It is said that good biceps can keep most of the nuisance away, metaphorically. Well, you don’t want to mess with intimidating peaked biceps, do you?

If you wish to develop biceps and you don’t have equipment or weights, needn’t worry. Here we have biceps exercises for you that can easily be done without lifting weights at home and without going to the gym. Moreover, because of viral breakouts gyms are not able to operate consistently. To master home-based exercises, is a boon in current times and it is always a plus point otherwise too. Don’t take it as a compulsion, take it as adding variety to your workouts and enjoy them. Start your workout with 20 minutes of cardio to warm up and then proceed with the following exercises.

1. Isometric Bicep Curl

This is one of the simplest exercises to build bicep without weights. In this exercise, force of your arms is used against each other. This is also good for your triceps. 

Do a regular curl with your right hand, but with your palm splayed. Instead of lifting your arm all the way to the top, stop when your arm is bent at your elbow at 90-degree angle. At this point, bring your left palm and press down your right palm with all your force. Your right arm now pushes upwards meeting your left palm’s equal resistance. Keep the pressure going for at least 10 counts. Relax and repeat for 5 reps then change hands.

2. Hammer Curl (using a towel)

This is beginner’s exercise for biceps. The only thing your will require to perform this is a big and strong towel. Place one end of the towel on the ground and step on it with your right foot. Pull the other end on top and hold on to the towel with a firm grip. Activate and tense your muscles while you are holding it up for the full benefit of this exercise. Your arm should be holding onto the towel at a 90-degree angle. Pull the towel for 10 seconds. Relax and repeat for 10 reps. Switch hands.

3. Chin-up

It may seem one of the simplest exercises, but it is not the easiest. While chin-ups are great for your back muscles, the grip with which your pull your body up engage your biceps to a great extent too.  It is a close grip exercises and puts pressure on your biceps to equal extent and that is why it is different from pull-up exercise which seem like a sister exercise to chin-up. In this function, they both are different. Only thing your need here is a bar.

Stand under the bar, a few centimetres behind. Grab the overhead bar with your palms facing you. Your grip should be closer than shoulder width. Ensure that your body is in poker straight line. This can be done by tensing your glutes and core muscles. Pull yourself up to the bar slowly, raising your chest and pulling your shoulder blades down. Pause at the top for 2-5 seconds, with your chin atop the bar. Lower yourself down slowly. Repeat and do 3 sets of 10 reps each.

4. Diamond Push-up

This is a variation of regular push-up which you might already be doing and is and age-old warm exercise in military bases across the world. A regular push-up is not that easy to ace but once you do, you can take the plunge to diamond push-up. More than chest, diamond push-up exerts much force on biceps and triceps. You have to assume a regular push-up position on the ground. Bring your arms in together, this can be done by bringing your forefingers and thumb together. This also resembles a pyramid.

Ensure that your hands are positioned just under your chest so as to be able to support your body completely. Perform your regular push-up, but not letting anything above your chest touching the ground. Pause for 5 seconds at the bottom of your push-up and stop for 5 seconds at the top to feel the burn. Keep your chest and core engaged and your body straight throughout.

Take a note to see that your elbows are not pointed outwards and that your arms never move too much from your chest. Otherwise, your risk injury. Keep your fingers in diamond position throughout. 10 push-ups make a set and 3 sets are good for a beginner.

5. Inverted Bodyweight Row

Only equipment you need to this exercise is a sturdy, strong wooden pipe. Make sure to check its strength before beginning the workout. This is a variation of regular barbell row. Just that here, you are relying solely on your bodyweight. This row is also a great stepping up exercise, in case you are planning to do pull-ups later.

Place the pipe between two equal heighted platforms. Lie down on the floor underneath it. Ensure adequate distance between you and the bar. Grab the bar with your palms facing the outside, resulting in an overhand grip. Your body should be in straight line for proper form. Engage your abdominal muscles and do not let your buttocks sag. Pull yourself up to the bar, slowly, until your chest (middle of the chest) touches the bar. Lower yourself slowly down again. 10 such movements make a set and 3 sets are great to start with.