No gym? No dumbbells? No problem. While it's true that biceps are easier to train with weights, you can still build and maintain your arms with zero equipment. You just need to get creative.
Let me show you what actually works for equipment-free bicep training.
The Challenge With No-Equipment Bicep Training
Let's be honest about the limitation: biceps are designed to flex your elbow and supinate your forearm. Without resistance to curl against, it's harder to load them effectively.
Traditional bodyweight exercises like push-ups primarily work pushing muscles (chest, triceps). There aren't many pure bodyweight exercises that target biceps specifically.
But "harder" doesn't mean impossible. Here's how to work around it.
Best No-Equipment Bicep Exercises
1. Chin-ups (if you have a bar)
The king of bodyweight bicep exercises. Use an underhand grip (palms facing you) to maximize bicep involvement.
• Hang with arms extended
• Pull yourself up until chin clears the bar
• Lower with control
• 3-4 sets to near-failure
No pull-up bar? A sturdy tree branch, playground equipment, or even a strong door (with a towel over the top for grip) can work.
2. Inverted Rows (Australian Pull-ups)
Find a sturdy table, bar, or railing at about waist height.
• Position yourself underneath with an underhand grip
• Body straight, heels on ground
• Pull your chest to the bar
• Lower with control
• 3 sets x max reps
The more horizontal your body, the harder it is. Adjust difficulty by changing your angle.
3. Doorway Curls
Stand in an open doorway, grab both sides of the frame at about hip height, lean back, and curl yourself toward the frame.
• Grip the doorframe firmly
• Lean back until arms are extended
• Curl yourself toward the door by flexing biceps
• Control the negative
• 3 sets x max reps
4. Towel Curls
Loop a towel around a vertical pole or through a closed door (jam it at the top). Grip both ends and curl yourself toward the anchor point.
5. Self-Resisted Curls
Use your opposite hand to provide resistance while curling.
• Make a fist with your working arm
• Place your other hand on top of the fist
• Curl while pressing down with resistance hand
• Provide enough resistance to make it challenging
• 3 sets x 15-20 reps each arm
6. Backpack Curls
Fill a backpack with books, water bottles, or anything heavy. Curl it.
• Hold the top strap with both hands or one hand
• Curl as you would a dumbbell
• Progressive overload by adding more weight to the bag
7. Resistance Band Curls (if you have bands)
Resistance bands are cheap, portable, and effective. If you have them, they're your best option after chin-ups.
• Stand on the band, grip handles
• Curl against the band's resistance
• Vary grip and stance to adjust difficulty
No-Equipment Bicep Workout
Option A: If you have something to hang from
1. Chin-ups: 4 sets x max reps
2. Inverted rows (underhand grip): 3 sets x max reps
3. Self-resisted curls: 3 sets x 15 each arm
4. Isometric hold (hang at top of chin-up): 3 sets x max time
Option B: Truly no equipment
1. Doorway curls: 4 sets x max reps
2. Self-resisted curls: 4 sets x 20 each arm
3. Backpack curls (if available): 3 sets x 15
4. Isometric curl hold (flex and hold): 3 sets x 30 seconds
Option C: With resistance bands
1. Band curl (both arms): 4 sets x 15
2. Band hammer curl: 3 sets x 15
3. Band concentration curl: 3 sets x 12 each arm
Household Items as Weights
If you can find heavy objects, you can curl them:
• Gallon water jugs: ~8.3 lbs each, easy to grip
• Laundry detergent bottles: Usually have handles
• Loaded backpack: Can get quite heavy
• Buckets filled with water/sand: Adjustable weight
• Heavy books: Hold between palms and curl
These aren't ideal, but they provide resistance when you have nothing else.
Realistic Expectations
Let me be honest about what no-equipment training can and can't do:
Can do:
• Maintain muscle during travel or gym closures
• Build some muscle for beginners
• Improve muscular endurance
• Keep you active and moving
Can't do (as effectively):
• Build significant muscle mass (progressive overload is limited)
• Compete with weighted training for hypertrophy
• Provide enough stimulus for advanced lifters
If your only option is bodyweight training, do it—something is far better than nothing. But if you have access to weights, you'll see better results.
The Investment Worth Making
If you're training at home regularly without equipment, consider these low-cost additions:
• Door-frame pull-up bar: $20-30, transforms your options
• Resistance bands: $15-30 for a set, extremely versatile
• Adjustable dumbbells: $50-150, massive improvement in training options
The pull-up bar alone makes home bicep training dramatically more effective.
The Bottom Line
No-equipment bicep training is possible but limited. Chin-ups (if you can do them anywhere) are your best tool. After that, get creative with doorway curls, self-resistance, and household items.
For sustained, long-term bicep development, eventually getting some form of resistance equipment is worth the investment. But don't let lack of equipment stop you from training entirely—work with what you have.