Best Biceps Exercise Without Dumbbells

Best Biceps Exercise Without Dumbbells

The biceps are one of the most sought after muscle groups to develop. A common misconception is that the only way to achieve this is through lifting heavy weights with dumbbells. However, this simply isn’t true. There are plenty of other exercises you can do to help develop your biceps, many of which don’t require any equipment at all. In this blog post, we will explore some of the best biceps exercises you can do without dumbbells. So, if you’re looking for a workout that you can do anywhere, anytime, keep reading.

Best Biceps Exercise Without Dumbbells
Best Biceps Exercise Without Dumbbells

Seated Alternating Dumbbell Curl

Start by sitting with a weight in each hand, palms facing your thighs.

Curl one weight up to the front of your shoulder while keeping your back pressed firmly into the bench and elbow and shoulder stationary.

Lower the weight under control back to the starting position.

Repeat with the other arm.

Standing Resistance Band Hammer Curl

Hammer curls are a great exercise for targeting the biceps without the use of dumbbells. All you need is a resistance band and a set of sturdy anchor points.

To set up for the exercise, start by attaching the resistance band to two anchor points at about shoulder height. Step inside the band so that it is resting against your thighs, and grab the band with your palms facing in toward each other.

From here, curl your hands up toward your shoulders, keeping your palms facing in throughout the entire movement. Once your hands reach shoulder level, squeeze your biceps hard and hold for a count of one before slowly lowering back down to the starting position.

Repeat for 8-12 repetitions, or until fatigue sets in.

Towel-Resisted Seated Dumbbell Curl

One of the best exercises you can do for your biceps is a towel resisted seated dumbbell curl. This exercise works your biceps and forearms, and is a great way to build strength and size in your upper arms.

To do this exercise, sit on a bench or chair with your back straight and a dumbbell in each hand. Wrap a towel around each dumbbell, and then curl the weights up towards your shoulders. Slowly lower the weights back down to the starting position, and repeat for 8-12 reps.

This exercise is challenging, but it's a great way to build strength and size in your upper arms. Give it a try today.

Seated Dumbbell Curl with One Arm Supported

One of the best biceps exercises you can do without dumbbells is the seated dumbbell curl with one arm supported. This exercise works your biceps, as well as your forearm and elbow, making it a great all around move for upper body strength.

To do this exercise, sit on a bench or chair with your back straight and a dumbbell in your right hand, palm facing up. Place your right elbow on your right knee for support. From here, curl the dumbbell up toward your shoulder, keeping your upper arm still. Slowly lower the weight back to the starting position and repeat. Do 10-12 reps before switching sides.

Standing Resistance Band Biceps Curl

One of the best biceps exercises you can do without dumbbells is a standing resistance band biceps curl. This exercise works your biceps, as well as your shoulders and core, making it a great all around move.

To do a standing resistance band biceps curl, start by standing on the center of a resistance band. Hold the ends of the band with your hands, palms facing up. From here, curl your hands toward your shoulders, keeping your upper arms still. Return to the beginning function and repeat.

How often should you exercise your biceps?

Most people think they need to exercise their biceps every day in order to see results, but this is not the case. In fact, overtraining your biceps can lead to injury and stall your progress. It is vital to offer your muscle mass time to relaxation and get better among workouts.


For optimal results, aim to workout your biceps 2-3 times per week. This will allow you to hit each muscle group with enough frequency to see gains, while still giving your body the rest it needs. If you are just starting out, you may want to exercise your biceps only once per week until you build up some strength and endurance.

When it comes to choosing exercises, there are many options available that don’t require dumbbells. Some of the best exercises for targeting the biceps include chin ups, inverted rows, and Farmer’s walks. These exercises can be done using bodyweight only or with the addition of external resistance such as a resistance band or kettlebell.

Isolation Biceps Exercise: Preacher Curl Machine

The preacher curl machine is one of the most effective exercises for isolating the biceps without the use of dumbbells. This exercise allows you to keep your back and elbows stationary while you curl the weight up, which results in a greater range of motion and more focus on the biceps.

To perform this exercise, start by adjusting the seat so that your armpits are level with the pads. Grab hold of the handles and position your palms facing up. From here, slowly curl the burden up till your biceps are absolutely contracted. Hold this position for a count of two before returning to the starting position.Repeat for 8-12 reps.

Best Biceps Workout for Mass

There's no need to dumb down your biceps workout just because you don't have access to dumbbells. In fact, there are plenty of ways to build mass in your biceps without traditional weightlifting equipment. Here are some of the best exercises you can do to bulk up your biceps without lifting a single dumbbell:

1. chin ups: This classic exercise hits all the major muscles in your arms, including the biceps. And since you're using your own bodyweight as resistance, it's a great option for those who don't have access to weights.

2. close grip push ups: These are like regular push ups, but with your hands placed closer together. This slight change in hand placement puts more emphasis on the triceps and biceps, making them ideal for building upper arm strength and size.

3. inverted rows: Another great bodyweight exercise that targets the back and biceps. This one can be done with a barbell or a TRX system if you have access to one, but a simple set of rings will work just fine as well.

4. Farmer's walks: This is a great exercise for overall forearm and grip strength, which can help you better handle heavy weights when you do have access to them. Simply grab a heavy object like a sandbag or kettlebell in each hand and walk around for time or distance.

Conclusion

We hope you enjoyed our article on the best biceps exercises without dumbbells. As you can see, there are plenty of ways to get a great workout in without any equipment. So if you find yourself without any dumbbells, don't worry, you can still get a great workout in.

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