August 11, 2020

How to Build Biceps without Weights of 2020 review

A great set of biceps is something that everyone desires from a very young age. A lot of us dream of having a picture perfect body but do very little to actually achieve them. Most of us are usually quite busy with our lives while others are just lazy.


It’s true that building and maintaining a good set of biceps is really tough, but once you start working out and start seeing results, there’s nothing that can stop you. But amid this life threatening pandemic, it’s not really wise to go to the gym to do some serious weight lifting and risk exposure to the virus.

How to Build Biceps without Weights of 2020 review

Most people think that the only way to build biceps is by lifting heavy weights, but we beg to differ. There are literally hundreds ways to build biceps without doing any sort of serious lifting and with the help of some enthusiastic fitness experts, we came up with some effective ways through which you can build up your biceps without the use of any weights.


And the best part is, you can do most of them at home. But before we jump into the good stuff, let’s look at some of the effects and benefits of having strong biceps.


Benefits of Having Strong Biceps

Building biceps don’t just help you open pickle jars but also help you achieve a great physique which ultimately leads to you having a healthy lifestyle. So let’s take a moment and look at some of the ways how building bicep muscles help us in our day to day activities.


1. Building Biceps Can Go a Long Way to Improve Your Overall Posture


A good posture is the direct result of having strong back muscles but how exactly would you hit those stubborn muscles and strengthen them? Well, the answer is quite simple, you train your biceps. When you train your biceps, you are automatically putting stress on your shoulders, forearms, chests and your back without even realizing.

And now that most people busy sitting around on behind computer screens or binging on Netflix, our posture has taken a huge dive. Most people around the age of 30 automatically have a bad posture and some even suffer from back pain. And this is where the bicep workouts come into play.

When you are training your biceps, you are not only buffing up your arms but are literally training your entire upper body including the back muscles and strengthen them. And when you have a strong set of back muscles, your posture drastically improves restoring your hips and spine to their former glory.


2. Strong Biceps Can Instantly Boost Your Workout Sessions

Now that we have established that biceps can train your entire upper body, let’s see how it can boost your workout sessions.

When you are training your biceps your entire upper body strengthens along with your core. This slowly increases your tolerance limit and you are able to undertake more high intensity training exercises.

This gradually improves your stamina making you more energetic and allowing you to continue working out for even longer periods of time.


3. Your Metabolism Improves Drastically

Bicep training has an outstanding effect on your metabolism. When we work out to build our biceps, our body tries to eliminate any excess fat it can find and effectively helps in the muscle building procedure.

The more we work our biceps, the more fat it burns and we achieve a higher resting metabolic rate.


4. It’s Very Satisfying

We, humans, enjoy nothing more than achieving new goals consistently and bicep training is an excellent way to do so. When you are building your biceps, you are consistently looking for even the slightest improvement in your arms and when you finally achieve a visual difference, you feel like you’re on cloud nine!

This also works as a great motivator. When you finally begin to observe improvements in your biceps, you want even more and this make you work even harder which ultimately helps you achieve the perfect physique.

5. You Can Do Everyday Tasks without Breaking a Sweat

When you train your biceps, you are continuously stretching your muscles to their peaks and pushing them literally every day to grow. What this does is that it trains your biceps to take on large loads every day and eventually increases your arm strength.

With more strength in your arms you can life even lift heavy objects for longer periods of time very easily and without sweating one bit.


6. You Look Good, You Feel Good

There’s nothing hotter than person who’s confident enough to go out in public wearing nothing but a tank top and a pair of shorts. This shows everyone that you know how to rock something as basic as tank tops and shorts and are not insecure about your body.

When you train your biceps, you look good and when you look good, you feel good!


Exercises that Can Help Build Arm Muscles

Well, now that we are all fully aware of all the great benefits of having bicep muscles, let’s take a look at some of the exercises that can help us achieve a perfect set of guns.

A few of these steps are quite simple and a few of them are quite simple, but all of them require the use of absolutely no weights so you can achieve your dream bods even while staying at home. Let’s have a look:


1. Doorway Rows

For this exercise, we are going to use a doorway and perform some single arm rows. This exercise is exactly like rows minus the gym equipment.




How You Can Perform this Exercise

  • To get in position you have to stand in front of a doorway keeping the doors wide open. Remember to keep your feet close to the door frame.
 Hold the door frame tightly with your right hand and slowly extend your elbow by leaning backwards until you are standing diagonally to the
  • frame. When in position, try to keep you head, feet and hips in a straight line.
  • Using your right arm pull yourself up towards the door frame and then slowly lower yourself. Repeat this procedure for reps and always make sure to repeat this for both arms.
  • To make this exercise more challenging, place your legs further into the door frame and lean even further. The more you lean, the harder it is to pull yourself up.

2. Bicep Push-ups

This exercise is exactly like regular push-ups with a few changes to the hand position. This is a modified version of push-ups focused mostly to target the biceps.


How You Can Perform this Exercise

  • Get down on all fours and take the regular push-up position. Now, place your hands beside your ribs and turn the fingers so that they are pointed towards the knees with the thumbs facing sideways.
  • Once you’re in position, try to move your feet as little as possible. Staying in a fixed position helps you achieve better results.
  • Push yourself upwards to the top and create a hollow body shape.
  • Lower yourself down until your chest touches the floor and then push up again. Try to keep your back as still as possible and repeat as many times as possible.
  • To give yourself a bit more challenge place your hands closer to your waist, to make the pushups even harder.

3. School Bag Bicep Curls

Curls are a really great way to flex the biceps and are very difficult to do without any gym equipment. So, we’ll just fill up a school bag with some filled water bottles and use it instead which will be just as effective as regular bicep curls. You know what they say; it’s not dumb if it works.




How You Can Perform this Exercise

  • First you have to fill up your bag with something heavy. We prefer to use water bottles.
  • Then stand up slightly leaning forwards and grab the bag using its straps. Then extend your elbows while the bag is hanging straight down.
  • Keep your elbows fixed to your ribs and move the bag back and forth.

4. Hammer Curls

Hammer curls are a great way to hit your biceps and can be easily done at home. Instead of using weights, we’ll just tie up a few gallons of water and we’ll be good to go.


How You Can Perform this Exercise

  • Gather a few gallons of water and tie them up through the handles using a belt or a leash.
  • Then grab both ends of the leash in one hand and stand straight up and allow the gallons to hang straight down.
  • Once in position, lean slightly forward and curl the leash towards your shoulders with your thumbs pointing upwards.
  • Then slowly lower your arm back down and repeat for reps.
  • If you’re looking for better results you can exercise both your arms at the same time and try increasing your rep counts gradually.

5. Inverted Rows

Inverted rows are an excellent way to squeeze those bicep muscles and besides what most people think, you can easily do them at home with the use of a pull-up bar. All you need is a sturdy wide table and you’re good to go.


How You Can Perform this Exercise

  • Start by lying under the table whilst grabbing the edges with your arms.
  • Keep your arms extended and try to keep your body in a straight line.
  • Then simply flex your biceps by pulling yourself up towards the table by retracting the shoulders and pushing your elbows to the back.
  • Once you’re all the way up, slowly lower yourself down and repeat the procedure.

6. Side Lying Bicep Curls

Next on the list is the side lying bicep curls. This exercise can hit your biceps in ways you’ve never even imagined and the best thing about them is that they can be done literally anywhere.


How You Can Perform this Exercise

  • Start by lying on your side with knees bent in a ‘V’ shape.
  • Put you right arm underneath your right knee and grab onto your thighs as strongly as possible.
  • Make sure to get your left arm out of the way as you need a clear line of sight for this one.
  • When you’re in position slowly pull yourself  towards your knees by flexing your biceps and then slowly lower yourself down. Do not use any additional force from the abs.

7. Isometric Bicep Curl Hold

After you’re done with the entire routine, it’s time for the isometric bicep curl hold. Although this exercise is last on the list, it is not to be overlooked as it has a lot of benefits on your biceps. This exercise works best as a finisher move and we recommend you do it at the end of your routine.


How You Can Perform this Exercise

  • Once you’re done with your entire bicep training routine, stand up in an upright position with your legs about 12 inches apart.
  • It’s better to stand in front of a mirror as it helps you capture your emotions. No mirror works great as well.
  • Once in position, flex your biceps as hard you possibly can and hold it like this for 30 seconds.  Try doing this for 3 rounds with 2 minutes rest in between.
  • The entire target of this exercise is to burn up your biceps which are pumped with blood after your workout session.

Conclusion

Now that we are at the very end, we hope that our article helped you understand how important having bicep muscles can be. All the exercises mentioned in this list were all tested before hand by fitness experts and all showed positive results. So why wait any longer? Take a run at these exercises and start building those guns!

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