Bicep Workouts without Weights for Fierce and Tone Arms

Bicep Workouts without Weights for Fierce and Tone Arms

People often find it difficult to do their workout routine when it involves weights. Well, good news for you who wants to have toned arms, you no longer have to wonder if there are any workout tricks that you can do without involving weights. Jasmine Graham, owner of the boutique gym Fit Factory NYC and founder of, came up with the best solutions for bicep workouts without weights. All the moves below should be done for a full minute. Pro tip, you can always start with one run-through which means it will only take 5 minutes and you are done. Repeat all of them as you gain strength.

Wall Push-Ups

While normal push-ups may be a drag for some people, wall push-ups can be fun and way easier to do than normal push-ups. To do wall push-ups start by standing up straight facing a wall. Your face should be six inches away from it. Place your hands on the wall shoulder width apart. Then, step back as far as you can with your feet on the ground. Inhale as you go down into the push-up and keep your glutes tucked as you descend. Exhale when you push away from the wall. However, if you find the push-ups are too difficult with a full step back from the wall, you can walk your feet in a little until you feel comfortable to do them. Then, you can build up to it. This is a nice way to start your bicep workouts without weights.

Floor Dips

Generally speaking, people usually do drips in a chair but Graham thinks that people often times lift up too high which causes the workout to turn into more of a pelvic thrust rather than an arm workout. You can watch your form easier by doing it on the floor. To do them start by sitting on the floor with both of your knees bent and your feet as well as fingers facing forward like you are about to crab walk. Tighten your abs and tuck your glutes and then lift your pelvis up until your body is in a reverse tabletop position. Then, bend your arms to activate your triceps. When you near the floor, keep your butt off the floor in order for the arm and core muscles to remain activate. Repeat the dips for one minute.

Read More : 5 Best Tricep Workout For Women At Home

Half Circle Arm rotations

Half circle arm rotations are a more active move than full arm circles. Start by standing with your feet hip width apart and holding your arms out parallel to the floor. With your palms facing forward, cup both hands like you are holding a tennis ball in each hand. Then, rotate your whole arm forward in a half circle. Keep elbows locked and rotate back into the original position. Do this as fast as you can.

Weight Free Rows

To do this, slightly bend forward by hinging at the hip. Then, bend the elbows at your sides and pull your arms back without unbending your elbows. Repeat this for a full minute and make sure your arms are close to your sides to maximize this workout effectiveness.

All of these bicep workouts without weights can guarantee you to get toned arms of your dreams!

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