Best Bicep Exercises Without Dumbbells in 2024

If you are interested in building bicep, and you think that you can’t do your bicep exercises without dumbbells at home, but you don’t know which exercises you can use to build your bicep, In this post I am going to tell you the top 3 Best Bicep Exercises Without Dumbbells.
let’s start now.

Best Bicep Exercises Without Dumbbells

The following are top 3 best bicep exercises given below.

1) Diamond Push-Up

bicep exercises

The diamond push-up is an excellent and advanced level exercise. its commonly used to help warm-up your bodybuilding. In this exercise, you place your hands on the floor in a diamond shape, And then pull your breast up and then bring it back down. This exercise targets the bicep as well as other parts of the body like this exercise helps to build up the breasts and also targets the abs a bit.

  1. First, get into a push-up position and straighten your legs. Place your hands on the floor and pull your chest up.
  2. Bring your hands together in such a way that the fingers of one hand are touching the fingers of the other hand and the thumbs of one hand are touching the thumbs of the other hand. In this way, the shape of your hand will look like diamond.
  3. Keeping your back straight, bring your chest down and then push up. don’t forget to keep your fingers in the right diamond shape.
  4. Repeat steps 4
  5. Each rep 6

2) Chin-Up

Chin-Up

The chin-up is a bodyweight exercise that primarily targets the bicep muscles along with the muscles in the upper back. Both chin-up and Pull-up are the same exercise but the palms are different, in chin-up the palms face towards your body and in Pull-up the palms face the other way, Chin-up exercise is a very good bicep exercises, it looks difficult but you can try and master it.

  1. Find a bar to do chin-up exercises that you can hang onto But make sure the bar is above your shoulders.
  2. Place your hands on top of the bar and under grip with your palms facing your body. This is called under grip. Firmly grip the bar with your hands about shoulder-width apart.
  3. Lift your body up that your chin goes above the bar, lift your body up with the power of your arms. When the chin comes up, bend your knees so that your weight is evenly distributed throughout your body.
  4. Repeat steps 4
  5. Each rep 6

3) Side Plank

Side Plank exercises

Side plank is like a push-ups exercise. This is a great workout to strengthen bicep. It is generally regarded as yoga practice but you can start this exercises for your bicep, which will be very beneficial to your bicep. This exercises is target your many parts of body, like Side planks strengthen your Bicep as well as strengthen your red bone, and also target to builds your abs. How to do side plank:

  1. Assume a push-up position
  2. Slowly twist your body from side to side and point one hand up towards the sky.
  3. Keep one hand on the ground and the other hand pointing up towards the sky and Slowly release your breath and lift your knees off the mat.
  4. Now your torso is straight, stay in this position for 30 seconds and then change your position.

 

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