Top Bodyweight Bicep Exercises with No Equipment to Build Strength in 2025

Building stronger biceps doesn’t have to involve dumbbells or machines—your body is all you need!

According to fitness experts, bodyweight exercises can be just as effective as traditional weightlifting. In fact, they often engage stabilizer muscles that improve your overall strength and mobility, making them an excellent option for anyone looking to tone their arms.

Fun fact: bodyweight training has been a cornerstone of fitness for centuries, from ancient warriors to modern-day athletes.

In this guide, I’ll walk you through some of the best bodyweight bicep exercises with no equipment required. Whether you’re stuck at home, traveling, or simply prefer minimalist workouts, these moves will help you strengthen and tone your arms in no time. Let’s get started and build those biceps!

Why Choose Bodyweight Bicep Exercises?

If you’ve ever skipped a workout because you didn’t have weights handy, you’re not alone. I’ve been there too! But over time, I realized that bodyweight bicep exercises offer unique benefits:

• Convenience: No gym? No problem! These exercises require zero equipment and can be done anywhere.
• Functional Strength: Unlike isolated weightlifting movements, bodyweight exercises improve real-world strength by engaging multiple muscles.
• Accessibility: Whether you’re a beginner or advanced, you can modify these exercises to match your fitness level.

Plus, they’re super time-efficient. You don’t need to spend hours in the gym to see results. A quick 15-20 minute session can be enough to feel the burn and boost your biceps.

How to Strengthen Your Biceps Without Weights

Bodyweight workouts can be surprisingly tricky if you don’t focus on the right techniques. I’ve learned the hard way that small adjustments can make a big difference in your results and help avoid injuries.

First, always prioritize form. Keep your movements slow and controlled, as rushing through reps can cheat your muscles and even increase your risk of injury. Engaging your core is another crucial step—it helps maintain alignment and prevents unnecessary strain on your lower back.

Finally, remember to warm up and cool down. A few simple dynamic stretches, like arm swings or shoulder rolls, can prepare your muscles for the workout ahead and reduce post-exercise soreness. For a complete upper body workout, be sure to check out our guide to the Bodyweight Chest Exercises to Build Strength at Home. Progress gradually and enjoy the process!

Studies show that incorporating bodyweight exercises into your routine can improve muscle endurance and strength by up to 30% over a six-week period—proof that you don’t need fancy equipment to see results.

Top Bodyweight Bicep Exercises with No Equipment

Close-Grip Push-Ups

• How to Do It: Start in a push-up position with your hands placed closer together, directly under your chest. Lower yourself slowly until your chest nearly touches the ground, keeping your elbows tucked close to your body. Push back up to the starting position.
• Why It Works: This variation shifts the focus to your biceps and triceps while engaging your chest and shoulders.
• Pro Tip: To make it harder, elevate your feet on a chair or step. For beginners, perform this exercise on your knees to build strength.

Reverse Plank Pulls

• How to Do It: Sit on the floor with your legs extended and hands behind you, fingers pointing forward. Lift your hips into a reverse plank position. Pull your chest upward using your arms, focusing on engaging your biceps. Lower yourself back down with control.
• Why It Works: This exercise isolates the biceps while also working your back and shoulders.
• Pro Tip: Squeeze your biceps at the top of the movement for maximum activation. For added difficulty, place your feet on an elevated surface.

Isometric Chin-Up Holds (Using Doorframes or Ledges)

• How to Do It: Find a sturdy doorframe or ledge. Grip it with your palms facing you. Pull your body up until your chin is above the ledge and hold the position for as long as possible. Slowly lower yourself back down.
• Why It Works: Static holds are excellent for building strength and endurance in your biceps.
• Pro Tip: If holding yourself up is too challenging, use a step to assist or start with shorter hold times and gradually increase.

Table or Chair Inverted Rows

• How to Do It: Lie underneath a sturdy table or chair. Grip the edge with both hands, keeping your body straight. Pull your chest toward the surface, squeezing your biceps and back. Slowly lower yourself back down.
• Why It Works: This movement mimics a row, targeting your biceps and back.
• Pro Tip: Adjust the angle of your body to make the exercise easier or harder. The closer you are to horizontal, the more challenging it becomes.

Towel Curls (Using Resistance Created by Your Legs)

• How to Do It: Sit on the floor with your legs extended. Wrap a towel around your feet and hold both ends tightly. Use your biceps to pull the towel toward you while pressing your feet forward to create resistance.
• Why It Works: This is a great way to isolate the biceps without any weights.
• Pro Tip: Experiment with different levels of resistance by varying how much pressure you apply with your feet. This exercise is excellent for both beginners and advanced users.

Diamond Push-Ups

• How to Do It: Position your hands close together to form a diamond shape under your chest. Lower your body slowly, keeping your elbows close to your sides, and push back up.
• Why It Works: This variation shifts focus to your triceps and biceps while still engaging your chest and shoulders.
• Pro Tip: If it feels too challenging, start on your knees.

Wall Handstand Push-Ups

• How to Do It: Face a wall and kick up into a handstand position. Slowly lower your body until your head nearly touches the ground, then press back up.
• Why It Works: While primarily targeting your shoulders, this exercise engages your biceps significantly as stabilizers.
• Pro Tip: Use a cushion under your head for safety.

Side Plank Bicep Curls

• How to Do It: In a side plank position, hold a towel with your bottom hand and resist its pull with your top hand. Perform a curling motion with your top arm.
• Why It Works: Combines core stability with bicep engagement.
• Pro Tip: Keep your hips lifted for proper plank form.

Crab Walks

• How to Do It: Sit on the floor with your hands behind you and feet flat. Lift your hips slightly and “walk” backward using your hands and feet.
• Why It Works: Activates your biceps as you push and pull your body weight.
• Pro Tip: Increase the pace for a cardio element.

Arm Circles with Resistance

• How to Do It: Extend your arms to the sides and make small circles forward and backward, focusing on engaging your biceps.
• Why It Works: This is a simple yet effective way to target your arms with minimal strain.
• Pro Tip: Increase intensity by holding small household items for added resistance.

How To Train Biceps With No Equipment?

Here’s a sample routine to get you started:

1. Close-Grip Push-Ups : 3 sets of 10-12 reps
2. Reverse Plank Pulls: 3 sets of 12 reps
3. Isometric Chin-Up Holds : 3 sets of 15-30 seconds
4. Table Inverted Rows : 3 sets of 10-15 reps
5. Towel Curls: 3 sets of 10 reps per arm

Adjust the reps and sets based on your fitness level. Always aim for quality over quantity—it’s better to do fewer reps with proper form than to rush through a higher number.

Common Mistakes to Avoid During Bodyweight Bicep Workouts

• Using Momentum: Swinging your body during exercises reduces the effectiveness and increases the risk of injury.
• Neglecting Core Engagement: A weak core leads to poor posture, which can strain your neck and lower back.
• Skipping Warm-Ups: Cold muscles are more prone to injury, so always take a few minutes to prep.

How to Track Progress and Stay Motivated

Tracking progress doesn’t have to be complicated. Here are some simple ideas:

• Measure Strength Gains: Note how long you can hold isometric positions or how many reps you can perform over time.
• Take Photos: Visual progress can be a huge motivator. Take a picture every few weeks to compare results.
• Set Mini-Goals: For example, aim to increase your reps by 2 each week or hold a plank for 10 seconds longer.

Conclusion

Building your biceps with bodyweight exercises is not only possible but also incredibly rewarding. These workouts are accessible, effective, and versatile enough for anyone to try. Whether you’re just starting out or looking to switch up your routine, these exercises can help you achieve noticeable results.

Remember, consistency and proper form are the keys to success. Start small, stay patient, and celebrate your progress. Ready to flex those muscles and give these exercises a try? Let me know how it goes in the comments—I’d love to hear about your journey!