Say goodbye to your angled arms! Our biceps exercises without equipment conjure up beautiful, toned upper arms!
Flabby arms that flap and wobble when waving are an absolute horror for us women.
There we prefer to do without the summer top or dress. And only so that you do not see the flabby upper arms.
But there is a very simple solution to this problem: biceps exercises without equipment.
Table of contents
Even those who have thin little arms will finally get nicely shaped arms through biceps training, which do not look too muscular, but nicely trained.
So girls. Out with the strap tops!
We show here the best biceps exercises for home.
Bye Bingo Arms! These exercises really help against bingo arms!
What you need to know about the anatomy of the biceps
Before we start the workout, let's take a look at the anatomy of the upper arms. They consist of two main muscles - the biceps and triceps.
The biceps make up about 1/3 of the arm. Its name is derived from the Latin "Bi", which means "two".
In fact, it is composed of the long and short head.
The muscle has the function for the movement of the shoulder and elbow joint.
With its two origins, it acts as a lateral lifter (abductor), an abductor (adductor), internal rotator and pre-lifter of the upper arm.
In the elbow joint area, it is responsible for rotating the forearm.
A strengthened biceps has many advantages. However, it is also important to train its counterpart, the triceps.
So you can finally put an end to flabby upper arms.
This is what you should keep in mind when training biceps
If we train the biceps it is always an arm bend. The execution is therefore relatively simple and also super suitable for beginners.
It is important that you still breathe properly during each biceps exercise without equipment. When you raise the weight, your muscle contracts and you exhale. When you lower the arm again, your muscle lengthens and you breathe in.
How to build muscle without equipment!
Clean execution is the key. Do not use a weight with which you can no longer perform the exercise properly.
In addition, a warm-up is part of every workout. This way the muscles get nice and warm and you prevent injuries.
What tools you can use
To make the biceps exercises more effective without equipment, you can of course take a few tools at hand.
These tools are ideal:
- Towel
- Theraband
- Dumbbell
- Fitness Loop Band
Tip: Water bottles are a good alternative to dumbbells. You can train just as effectively with them at the beginning.
10 barbell exercises for power women that you will love!
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11 biceps exercises without equipment for strong arms
You should do these exercises 10-12 times per side. And with 3 repetitions per exercise. This is exactly the number of repetitions that will challenge your muscle quite a bit as a beginner.
If you find them too easy, use a heavier weight or a stronger theraband. Basically, you should be able to do the third round just enough so that the execution is clean. But you already feel the muscle properly.
Take a breather between each exercise and shake your muscles.
1. warm up: boxing as biceps exercise
- Bring both hands to your chest. Clench a fist.
- Now stretch your right arm forward first. Continue until your arm is fully extended.
- Pull it back to the chest and stretch the other arm.
- Do this exercise a little faster. But still pay attention to correct execution!
- Repeat the exercise 12 times and do 3 passes.
2. military press
- Start in a simple plank.
- Your elbows are under your shoulders and your body forms a line.
- Now straighten up into full planks (push-up starting position).
- And then it's back down again.
- Repeat the exercise 12 times for 3 passes.
This is how you can learn push-ups!
3. biceps exercises without equipment: press up upper body
- Lie on your stomach on the exercise mat.
- Place your feet in the back.
- Place your hands next to your torso. Attention: The fingertips point backwards.
- Push yourself from the ground into the cobra.
- You should not overstretch your arms.
- Lower again in a controlled manner.
- Repeat the exercise 10 times and do 3 sets.
4. wide arm support for biceps training
- Lie down on the exercise mat.
- Spread the arms out to the sides. Make sure they have a slight bend so that the upper arms are parallel to the floor.
- The feet are set up.
- Now push yourself off the floor with your arms.
- Hold the position as long as possible.
- Return to the starting position.
- Repeat the exercise 10 times and do 3 passes.
You'll love this kettlebell workout!
5. push leg upwards
- Sit down on a chair.
- Reach into the back of the right knee with your left hand.
- The left elbow remains on the left thigh.
- Now pull the thigh upwards with your hand.
- While doing so, you push against it with your leg.
- Lower the leg again.
- Repeat the exercise 12 times per side for 3 passes each.
These are the best exercises with push-up grips!
6. biceps training with towel pulling
- Sit down on a chair.
- Wrap the towel around your left foot.
- With your hands firmly grasp the ends of the towel.
- Now pull the leg with the towel upwards.
- The elbows remain against the body.
- Meanwhile, hold your foot strongly against it.
- Let the leg sink again.
- 12 repetitions per side and 3 passes.
So many different exercises you can do with Theraband!
You can also do this exercise with a theraband or loop band.
7. biceps exercises without equipment: push and pull with the towel
- Take a towel at hand.
- Hold each with a firm grip on its ends.
- Extend your arms in front of you at shoulder height.
- The palms of the hands point downward.
- You stand hip-width apart and your back is straight.
- Now bend one arm and pull it back. Try to bring the elbow next to your chest.
- The other arm remains stretched during this time.
- Hold the tension for a few seconds.
- Now you change the page.
- 6 repetitions per side and 3 passes.
Again, you can use a theraband instead of the towel.
Tip: 11 ingenious calisthenics exercises for beginners
8. biceps curls with dumbbell
- The starting position is an upright, shoulder-width stance.
- You have the dumbbell next to your body.
- Bend the arms while bringing the weight upwards.
- The elbows always remain close to the body.
- Slowly bring the arms back down.
- Do 12 reps and 3 passes.
9. rowing with dumbbell
- Take one dumbbell in each hand.
- Bend your knees slightly and walk forward with your torso straight.
- From this position, pull the dumbbells up to your torso.
- The palms face the body.
- Hold the position briefly and then lower the arms again.
- In this exercise you do 15 repetitions and 3 passes.
Wow! Planks are so versatile! 19 variations for even more fun while working out!
10. biceps exercises without equipment: shoulder press
- Starting position: upright stand.
- Take a dumbbell in each hand.
- Keep your arms bent at shoulder height.
- The palms of the hands point forward.
- Stick your arms up.
- Hold briefly and lower again in a controlled manner.
- Repeat the exercise 12 times and do 3 passes.
Want to do more dumbbell exercises? Check them out here!
11. one-arm planks as biceps exercise
- Get into the plank position.
- The body forms a straight line.
- Take a dumbbell in your left hand.
- Pull the hantle to the shoulder.
- Hold the position briefly and lower the arm again in a controlled manner.
- Repeat the exercise 10 times before switching sides and doing 2 more passes per side.
This is what you have to pay attention to when doing triceps dips!
How often you should train your biceps
To finally say goodbye to your angle arms, you should take time for biceps exercises without equipment, twice a week.
So you can be sure that you will soon notice the first successes.
Even if you are really motivated, you should not overdo it. In order for your muscle to grow, it needs a break. As a beginner, you should therefore give your biceps 48 hours to recover after training.
Do you already know the most effective abdominal exercises for women?
Don't just strengthen your biceps. Include triceps exercises in your workout.
The number of repetitions per exercise should be between 10 and 15 repetitions. Once you have completed the first set, rest for 60 seconds and then start the second set.
Basically, you should do 2-3 sets for each exercise.
Our conclusion
Triceps exercises without equipment really pay off. The best part is that you can train in the comfort of your living room at home.
Arm training shapes your upper arms and makes them nice and toned. But don't forget to train your triceps and shoulders as well.
Good luck!
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