Biceps Without Weights

Biceps have always been synonymous with weights. Dumbbells and barbells have been a man’s best friend who wanted to develop the curves and strong arms but it is also possible to develop biceps without weights. Some would instantly rule out the possibility but ask any fitness trainer or a body builder and they would tell you that it is entirely possible.


What one actually needs to do is put proper stress on the muscles to develop those curves and just like how calves can be developed by simple jogging and sprinting without the need of leg raises and other weights, similarly you can have biceps without weights through a few simple exercises.

The most preferred exercise to develop biceps without weights is chin ups. You can easily set up a bar in your lawn or backyard. It can also be done in the porch or in your room itself. All you need to ensure is that it is at a height (one and a half feet) taller than you and that it is supported properly to withstand your body weight. Now, you may question how chin ups can help you develop biceps without weights? It works on a similar context as weights would.


The only difference here is that you have replaced the irons with your body weight. Chin ups should not be mixed up with pull ups as they are not only different exercises but also have different results. Chin ups are those where your arms are in sync with the width of your shoulder and you grip the rod with your palms facing yourself. Unlike pull ups, where the arms are farther apart and the palms face away from you. With chin ups, you must be able to pull your chin above the rod eventually unlike pull ups where you try to get the back of your neck closest to the rod.

Dip is another exercise through which you can develop biceps without weights. You should keep your palms at shoulder width and the elbows should be tucked into the body and not stretched out. It is one of the best free hand exercises that are there. Not only would dips help you to develop biceps without weight but it would also strengthen your arms which would assist you during chin ups. There are some stretching and arm rotation exercises as well but these two are the best if you want to get some good biceps without weights.