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It is a dream of every bodybuilder to get huge biceps. Why not, the biceps are the icon of strength after all. This is why they pay special attention to these muscles in the gym. But sometimes, due to some circumstances you skip gym unintentionally. You miss those heavy weights to pump your muscles. Do you know there are some exercises that can be done without weights? I mean to say with your body weight. You carry big pounds of weight with you. Why don’t you use this weight to pump your muscles? Here I am listing biceps and triceps workout without weights which can be done easily at home. You just need to do few adjustments and need to use your body weight effectively.

Let’s start, I will first include biceps exercises and then triceps exercises.

Biceps and Triceps Workout without Weight

Biceps Workout without Weights

Chin Up

Chin Up is the most simple and very effective workout. It concentrated on the large muscles group of the body including your biceps. When you do barbell curl usually you lift less weight than your body weight, but in chin up you lift your whole body. This is why this exercise is effective. Chin ups not just pump your biceps but it works on your whole arm, back, and shoulder muscles. Let’s see how to do chin-ups.

Chin Ups - Biceps and Triceps Workout Without Weights

You should install a pull-up bar in your house or find a place where you can hang with your arms easily. Grab the bar with your hands, palm should be your side. The space between your both hands should be the length of your shoulders or little more. Now hang on the bar and lift your whole body until your chin or upper neck reaches to the bar. Now slowly lower yourself. You can do this exercise for 10-12 reps of 3 sets.

Inverted Rows

Another good bicep workout with the body weight is inverted rows. Inverted rows work similar to the barbell curls you do in the gym. Inverted row works on the biceps, traps, and back muscles. You just need to find a barbell or rod which you can put on the height of your west. Simply find a rod and put it on two chairs, but remember the rod should not move otherwise you will hurt yourself. Let’s see how to do inverted rows at home.

Inverted Rows - Biceps Workout at Home

You have put a rod or a barbell at the height of your west. Now go underneath and grab the rod with your palm facing in. The space between your hands should be equal the width you do bench press in the gym, a little wider than your shoulders. Now pull yourself up and make your chest reach to the rod. Return slowly and then repeat. While doing inverted rows make your back straight and your abs tight. To little increase the intensity you can put your legs on a bench. This way you lift your whole body weight. You can do this exercise for 12-14 reps of 3 sets.

Band Curls

Another good exercise you can do at your home is band curls. You only need a band to do this exercise. It will give your biceps some real shape.

Band Curls - Bodyweight Biceps Workout

To do band curls, fix the band from the middle in your feet, then take both grips in your both hands. Now, start curling like you do with dumbbell curls one by one. Push harder and try to press your biceps harder. Do 10-12 reps of 3 set of this exercise.

Towel Curls

Towel curls are excellent workout for bicep without weight. You body weight is enough for this exercise. You just need a towel and a hook like your door handle to fix the towel. Make sure your door is closed and it can handle your weight. The towel curls work same like you do it bicep curl on the rowing machine.

To do Towel Curls hook your towel in a door handle or such a place which is not higher than your west. Hook your towel from the middle, grab each end of the towel with your both hands and sit on your feet. Your feet should be near to the door. Now lay back by letting your body weight on the towel, now it’s a turn to lift your body by making a curl. You can do this exercise for 3 sets of 10-15 reps. Here is a video explaining Towel Curls by SixPackFactory.com-

Triceps Workout without Weights

Bench Dip

Bench Dips are a good workout to do for your triceps without any gym equipment. You just need two chairs or bench. You can also do this exercise on the stair you just need a little higher thing to put your legs. Bench dips are really great when you want more definition in triceps. I like to do this at the end of my triceps workout every time.

Bench Dips - Bodyweight Triceps Workout

To do bench dip arranges two benches or chairs. You have to put your feet on one bench and your hands on another. Grab the end of the bench with your hands. The width between your both hands should be a little wider than your hips. Now, lower your body by making a 90-degree angle in your elbows then lift your body to straight your arms. Repeat this exercise for 10-12 reps for 3 sets.

Triceps Extension

Triceps extension is a great workout that can be done without weight. It is helpful in sharpening your triceps. You just need a wide grip rope or a wall surface to do this exercise.

To do Triceps extension put your hands 6 inches apart on the wall surface. Now go back to let the body weight on hands. Just make your back and abs straight. Now go down by only bending your elbows. You should do it like you do overhead triceps stretch. The only thing which should move in the whole workout is your elbows. Now lift up your body the same way you go down. You can do this workout for 8-10 reps of 3 set. Here is a video explaining Bodyweight Triceps Extension by Global Bodyweight Training-

Diamond Push-ups

Diamond Push ups is another exercise for triceps that can be done without any equipment. In a normal push up you place your hands wider than your shoulder, this way whole pressure reaches to your chest. But when you do a little variation on the placement of your hands it contracts your triceps muscles.

Diamond Push-ups - Biceps and Triceps Workout Without Weights

To do Diamond Push ups, make yourself in the posture of push up. Now place your hands close by making a diamond shape with your thumbs and index fingers. Your hands should be straight just below the chest. Now let your body go down making an angle in your elbows, and lift it back. If you find difficulty doing this, then you can put your knees on the floor instead of feet. Repeat this exercise for 8-10 reps of 3 sets.

Close Grip Push-ups

Close grip push ups are like Diamond push ups but these are easy. This is also a good triceps workout without weights. In the close grip push ups, you put your hands under the width of your shoulder.

Close Grip Pushup - Triceps Workout at Home

See Also- 9 Best Shoulder Workouts at Home without Weights


These are the few biceps and triceps workout without weights. If you can’t go the gym, then it doesn’t mean that you can’t do your workout. With the help of your body weight, these exercises can really pump your arm muscles. So next time you are away from the weight plates and dumbbells use the weight you are carrying. 3-3 sets of each exercise are enough to keep the shape of your biceps and triceps. You can also mix one bicep and one triceps exercises while training. I am ending here, now over to you – tell us how you train your arms when you get away from the gym?

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