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Bodyweight Bicep Exercises



No weights? No problem. No chin-up bar? Err….no problem. Nowhere at all to do a pull-up or curl yourself up? Ok, now we got a problem. When we talk about bodyweight bicep exercises, we’re not going to recommend to put a bunch of weight in two shopping bags and curl it. That’s too hacked together for us to seriously endorse. Instead, we’ll repurpose some of the workouts that you can do in the gym at home. In this case, it comes down to one staple: pull-ups.

How to do pull ups at home

We’re really going to be discussing how to do pull-ups at home without a bar. It’s possible, and even better, there are some alternative bodyweight bicep exercises that do the same thing. The quick answer to doing a pull up at home is to find a space with an edge that can support your bodyweight. Doors are generally not the best idea because you can pull them straight off of the hinges. Instead, perhaps look for a sturdy rafter or other part of a building structure that’s already there so you can be more confident that it will support your weight. If nothing exists, consider installing a chin-up bar. They’re not too expensive, and they could save you a major expense and headache if your alternative was a door that rips off. The other alternative that may be easier to do in the house is a reverse bicep curl. All you need for this is the edge of a table. From here, lay on the ground and reach up so you grip the table right above your shoulders. Keeping your body straight, curl yourself up toward the table. It’s definitely worth considering investing in bands, dumbbells, or a chin-up bar to take your bicep workouts to the next level. If you like the idea of bodyweight exercises, Daily Spot offers various full-body workouts that all update every day. Start improving your workouts today!


Hang on a bar with an underhand grip, hands shoulder width apart. Pull until the bar reaches chin level and then pause. Slowly return to starting position.



Barbell Bicep Exercises

These exercises are an absolute staple in any arm workout routine. Barbell Curls, Preach Curls, 21s, all of these barbell bicep exercises can help you get the results that you want. Barbell bicep exercises take out some of the stability that you need when working with dumbbells, so it’s no surprise that people can usually lift more using the bar than dumbbells. You must be mindful to make sure that the extra weight comes only from the additional stability and NOT from using other parts of your body to lift the weight. Don’t start cheating just because you’re using a barbell.


Dumbbell Bicep Exercises

There’s a greater range of motion when using dumbbells, and these dumbbell bicep exercises take full advantage of it. Dumbbells allow for you to do a specific lifts that are impossible when using a barbell: concentration curls and cross-body curls for starters. We’ll outline a few dumbbell bicep exercises below and offer some pointers for how to most effectively incorporate them into a routine.