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When it comes to bicep exercises, the best way of getting these is by going to the gym, working out using the equipment available there. However, not every person desires to go to the gym. Some are not happy with the cost of this activity, others may not enjoy the crowds there while some other people may not like some other aspects of the gym. Fortunately for these people, there are exercises which can be performed at home, requiring no weight but allowing your biceps to grow and become the sign of your strength. Note that there are not many of these exercises and that the results may be harder to achieve through the gym. Nevertheless, give these a try and you might be amazed by the effects.

Bicep Workouts Without Weights

One of the best workouts for the upper part of the body, focusing not only on the biceps but on the shoulders and chest muscles as well are push-ups. If you move your elbows away from your body while doing push-ups, your chest will get boosted more. However, if you move the elbows closer to the body, your triceps muscles will grow faster. Either way, your biceps will get the necessary workout for growth and definition.

In order to perform push-ups, lie down on your stomach and lift your upper body with your arms, keeping your palms flat on the ground, with only your toes touching the surface, as far as the lower portion of your body is considered. Keep your back straight and enjoy the results.


Next are pull-ups, which are one of the best workouts for the biceps, even though many claim that it only boosts the back muscles. Set up a pull-up bar, grab it with your hands firmly and pull yourself up until your chin touches the bar. Do not help yourself with any other parts of your body and concentrate on engaging your arms solely. Inhale while going down and inhale while going up.

Bicep Workouts using Objects

In order to perform bicep curls you can use either some heavy objects from around the house or some weights. Hold the object in your hands while keeping them next to your legs. Then, lift the object up to your chest, curling your arms. Keep breathing properly and as you increase you stamina and the number of repetitions, the effect will be more prominent as well.

Inverted rows

Finally, you may perform inverted rows. Lie down flat on your back and take a coffee table or place a bar between two chairs so that you can pull yourself up. Once you have arranged this, pull yourself up to the table or the bar and hold the position for a couple of seconds before returning to the initial position.

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