Ask if 1,000 random lifters want more muscular arms and very few (honest) souls will say to you “no.” The biceps are one of the most visible body parts, and an impressive set of guns usually spins your head.
But beyond adding meat slabs under the sleeves, there are other benefits to biceps training – strength, shoulder stability, joint health. (1) Heck, you can even use it to drain fat and protect lean muscles while reducing calories.
People usually train their biceps as an afterthought after training larger body parts like the back and checks, or as part of a pure arm-only gym session, consisting primarily of single joint exercises.
But if you’re smart and creative, or in a situation where you don’t have equipment, you can bypass the weights and provide a refreshing and effective workout. Whether you’re not going to the gym, traveling abroad, or want to get things on the go, try one of these weight-free training to take your bicep workout to the next level.
Best biceps training
Best body weight only biceps workout
Workouts without weight are about going back to the roots of training that allow you to master your body. If you’re tired of lifting iron and want to get in touch with your primitive self, try this routine. It’s a shame to reduce yourself to single (separate) exercises, as the biceps are involved in many other movements besides simple arm flexion.
This workout uses a finely tuned multi-joint exercise combination to focus more on biceps and isolation movements. This provides the perfect stimulation for body strength, muscle growth and fat loss while covering all of this muscle function. In fact, multi-joint exercises are generally better at adjusting strength and spending calories, but single joint work is great for improving mindmicle connections and acquiring certain weaknesses.
Helpless workout
After warm-up, run this workout once a week for optimal results. You cannot gain weight, so you should use other methods. If you can comfortably perform the number of repetitions per set, increase it to the top bracket in the top range. For example, if you need 12-15 reps for your exercise, if you can do all 12 sets, try bumping it to 15. Then try adding another set. Finally, you can also gradually reduce the rest period.
Commando Routine Up
Place yourself under the pull-up bar, grab it when your thumb is facing you, and you touch each other. Dang dead from the bar and decorate your core to stabilize yourself. Pull down your shoulder blades to begin movement, bend your elbows to raise yourself towards the barbell, and turn your head towards the left side of the bar.
Aim to touch the bar with your right shoulder. Controls return to the starting position and repeat. This time, repeat your head towards the right side of the bar and aim to touch it with your left shoulder. Repeat the repeat of the person in charge you wish to do so. The next set will switch hands and make sure the closest to you is the farthest now with the pull-up bar.
- Set and representative: 4 x 4-8
- Break time: Three minutes between sets.
Head banger chin
Place yourself under the pull-up bar and grab it using a nearly shoulder-high fighting grip (the palm facing you). Press the core against you, stuff your shoulder blades together and then stuff them downwards, then pull yourself up until your arms are at an almost 90-degree angle.
Hold it in that position, stretch your arms and bend, and begin to move your body towards the bar. Do not move other body parts. It should look like you’re trying to headbutt the bar – but don’t do that. Repeat this movement at the target time. This can be a challenging exercise, so start with a shorter range of movements (which only partially stretch) and gradually work towards a full extension.
- Set and representative: 3 x 30-60 seconds
- Break time: 2 minutes between sets.
Towel curls
Grab a sturdy towel with both hands and twist it until it forms a noodles or spiral. Sit on a chair or bench, flatten your back and raise your chest. Place the center of the towel under one foot and hold the edges of each hand.
Secure your elbows to the side and begin to stretch your arms towards the face against resistance applied to the feet. When you are on top and your hands are near your shoulders, reverse the movement and slowly extend your arms, still giving tension to your legs.
- Set and representative: 3 x 10-15
- Break time: 90 seconds between sets.
Lateral plank walk
Place your hands on the floor and enter the board position, with your arms stretching and your legs straight. Tighten the core, stuff your shoulders, and keep your body in a straight line. Take one step to the side with your right arm and right foot. Follow the same direction with your left hand and foot.
Repeat several steps in the same direction, then move in the opposite direction. Continue the desired period.
- Set and representative: 3 x 60 seconds
- Break time: 60 seconds between sets.
Inverted column
Place yourself under a doorway pull-up bar set, low, dip bar, under a table, or under a sturdy broom placed between a pair of chairs. Grasp the bar using a shoulder-width, folded grip (the palm away from you). Cover your core and stretch your legs so that your body forms a straight line.
Bend your elbows and pull your chest towards the bar, aiming to touch the bar with your chest. Control yourself until your arms are extended and lower yourself, repeat for as many people as possible. Make sure you beat the score for each session.
- Set and representative: 2 x Maximum person in charge up to muscle breakdown.
- Break time: 2 minutes.
Best Resistance Band Biceps Workout
The band is a very interesting lifting tool. Responds to resistance -As the band stretches further, tension and force increases. This type of resistance allows for a unique sense and more training possibilities. The band also allows for a wider range of athletic elections and is an effective way to complement your weight training as it allows you to focus on some muscles. Band training is also extremely valuable for joint and tendon health. (2)
Such a strong case in favor of resistance band training will help you try this bicep workout to gain strength, build muscle and lose fat.
1-band biceps training
After warm-up, run this workout once a week for optimal results. Heavy bands, or a combination of several smaller bands, can be used to provide ample resistance to progress. You can also play with volume. For example, if your exercise requires 12-15 reps and you can perform all 12 sets, try bumping it to 15. Then try adding another set. Finally, you can also reduce your weekly rest period.
Band support chin added
Loop the band around the pull-up bar. Holding your hands close to your shoulders, you’re hanging from the bar using a hardworking grip (the palm facing you). Place your feet in the band to keep your feet straight. Press the core against you, blow your chest, pull down your shoulder blades, and bend your elbows towards the bar until you touch the bar with your chest.
Control yourself until your arms are straight and lower yourself. Repeat the desired amount. This band makes exercise easier at the start of the exercise, perform more repetitions, and slightly prefer the arms in the movement.
- Set and representative: 3 x 8-12
- Break time: 2 minutes.
Single Arm Band Hammer Curl
Tall, place one end of the band under your feet. Grab the other end with your worker. Place your elbows by your side. Bend your elbows and extend your arms towards your face. Only your forearm should move, not your shoulders.
Contract for 1 second at the top, then control it to the starting position and lower it. Perform all iterations on one side before switching hands. For increased resistance, hold both ends of the band in one hand.
- Set and representative: 3 x 12-15
- Break time: 60 seconds between sets.
Band concentration curl
Attach the band to a sturdy object around ground level. Sit in a chair near the band, grab the band with the closest arm, and place your elbows on the inside of your thigh just above your knees. Expand your stance to make room for your arms. Bend your elbows, stretch your arms towards your face, and squeeze them over the top for 1 second.
Slowly stretch your arms until they are straight again. Repeat the desired amount of person in charge before switching arms. Make sure that no part of your body except for the forearm is moving during exercise. Do not squeeze your knees to support your arms. To increase the difficulty, sit far from the band’s attachment.
- Set and representative: 3 x 10-12
- Break time: 60 seconds between sets.
Band Reverse Scar
Step into the center of the band, grab both hands with both hands and use a shoulder-width grip to grab it with both hands. Be tall, adorn your core and stuff your shoulder blades. Bend your biceps and bend your elbows towards your face. Move only your forearms and do not move your elbows forward. Place your palm down while exercising.
Control your hands and lower your hands until your arms are straight, then repeat the desired amount. For more intense exercise and serious burns, you can quickly add some partial range repeats.
- Set and representative: 3 x 15-20
- Break time: 90 seconds between sets.
Biceps
The biceps are probably the most known and most frequently bent muscles. The developed biceps are coveted for almost aesthetic purposes, but also covers a range of features for health and performance.
Brachii biceps
The biceps are the largest flexors and the meat balls of the upper arm. It consists of two heads (and therefore its prefix “BI”). The biceps pass through the shoulder complex from the ulna (forearm) to the scapula (scapula).
It is mostly known as the flexor and spinator (rotating the palm towards the face) but also contributes to raising the arms to stabilize the shoulders and humerus (the bones of the upper arm). Having a healthy, strong biceps is a prerequisite for upper body strength and health.
Brachialis
This muscle is part of the upper arm complex and is located directly below the biceps. It moves from the elbow to the top of the humerus and is only involved in elbow flexion (arm bend). It’s actually not the biceps, it’s the strongest flexor.
Developing this muscle can also be useful if you are only interested in looks. By increasing the size, you can actually increase the “peak” of your biceps by increasing the “peak” of your biceps. When you’re tilted enough, you can see it for a truly impressive set of guns. To emphasize this muscle, assume a neutral (hammer) grip during the curl.
Brachioradialis
Another friend of the biceps, Brachioradialis, is also attached from the ulna to the humerus. It is the biggest and strongest forearm muscles. It works synergistically with the biceps and spine, helping to flex, suspend and avoid the forearm (rotate the palm from you).
Having a big, strong forearm can be useful for many exercises, but it can also serve as a visual fantasy to compensate for your biceps by making your biceps look bigger. This muscle is emphasized with the previous (under the palm) grip.
Warm up your biceps
Warm up before a workout to improve performance while minimizing the risk of connection tissue distortion and injury. (3) The elbow is an infamously sensitive joint, and this is especially true before you do the biceps, as some biceps exercises include the shoulder complex, that is, the most unstable joints in the whole body.
Warm up your biceps at least requires mobilization of your biceps and triceps, but be sure to include them if you require other body parts for your exercise. A full resistance band warm-up to prime your body before biceps workout.
Warm up your biceps
- Bandover and back: Very wide, use the front (palm down) grip to grab the band with both hands. He’s tall and sits on his hips, bends forward a little while still keeping his back flat, holding this position. Keep your arms straight, raise the band over your head, then return to your hips. Rotate your arm and return to the starting position as you are straight and tense. Run 15 people before moving on to the next exercise.
- Bandpur Apartment: Stand with a resistance band in your hand and lower your palm. Raise your arms horizontally over your shoulders in front of your chest. With your hand, pull the band and bring it to your side until it touches your chest. Keep your arms straight forever. Return to the starting position. Run 15 people before moving on to the next exercise.
- Bandlow: Secure the band to a sturdy item just below chest height. Tall at chest height, grab it using a neutral grip (the palms facing each other). Pull your elbows and squeeze your back as hard as you can, until your hands are at your side. Controls restore movement. Run 15 people before moving on to the next exercise.
- Band Curl: He stepped into the band, holding his palm up and stretching his arms out. While covering your body, curl the band towards your face and squeeze your biceps. Before moving on to the next exercise, stretch your arms out in control and run 15 reps.
- Band Press Down: At the very least, attach the band to your gaze level. Hold the edge with the front grip. Bend your hips a little forward and glue your elbows to the ribs. Simply move your forearm and stretch your arms out completely and squeeze your triceps. Return your hands to your chest for a total of 15 repetitions and run the entire circuit once more for a thorough warm-up.
Arm yourself with a big gun
Is there no weight? There’s no problem. There is no need to fill the sleeves. Performing these weightless biceps workouts will increase your arm size and strength, and can contribute to draining fat in the process. This body part may be eye-catching, but there’s more to biceps training than eye contact.
reference
- Rodosky MW, Harner CD, Fu FH. Upper knee limbs in the role of the long head of the biceps and stability of the anterior shoulder. Am J Sports Med. 1994 Jan-Feb; 22(1): 121-30. doi: 10.1177/036354659402200119. PMID: 8129095.
- Kim GJ, Oh H, Lee S, Lee K, Kim K. Effects of elastic band-resistant exercise on pain and function in patients with degenerative knee arthritis. J Phys Ther Sci. January 2020; 32(1): 52-54. doi: 10.1589/jpts.32.52. EPUB 2020 Jan22. PMID: 32082029; PMCID: PMC7008024.
- Fradkin AJ, Zazryn TR, Smoliga JM. The effects of warming on physical performance: a systematic review with meta-analysis. J Strength Cond Res. January 2010; 24(1): 140-8. doi: 10.1519/jsc.0b013e3181c643a0. PMID: 19996770.
Fiatread Picture: Yakobchuk Viacheslav / Shutterstock
