Skip to content

Insane Biceps Home Workout (Get Them Bigger Now!)

A biceps workout at home without equipment, that’s what you probably came here for. I must say that there are not many bicep exercises that do not require any equipment. But to get a well-diversified home workout it is important to also do bicep exercises.

We have done research to select some good bicep exercises, we hope you like them and are able to integrate them into your workout!

In the end we also discuss an exercise that is very popular, but which we strongly advise against.

Table of Contents

Before we dive into the first exercise it is important to know that although these are great exercises, bicep exercises with equipment are generally perceived as better.

So if it is possible for you to buy weights, we would strongly recommend that. Now on with the first exercise!

Exercise 1: Side Lying Biceps Bodyweight Curl

This exercise is really easy to perform. In the video below you can see the correct performance. In this exercise it is very important to focus on the flexion (bending) of the elbow. You are supposed to pull your upper body up with your biceps. After a certain amount of repetitions you switch sides.

Exercise 2: Bicep Curls With Your Leg

The second exercise are bicep curls with your leg as resistance. This exercise is easiest to perform sitting in a chair. You basically lift up your leg with your biceps. To make the exercise more difficult you can use your leg to deliver power downwards. In the first part of the video below you can see how to perform this exercise.

An exercise you shouldn’t do!

An exercise that is very popular to ‘train the biceps’ without equipment is the bicep push up. This is a very bad exercise anyway. You basically are in a push up position, but your hands are turned 180 degrees. This exercise has 2 major drawbacks:

  1. Even though your hands are twisted, you still perform elbow extension. In a good exercise to train the biceps you perform flexion. The bicep is therefore not the main muscle you use.
  2. During the exercise you exert a lot of force on the wrist, for this reason wrist injuries are common.