How to Increase the Biceps Without Weights or Equipment

The biceps muscle is prominent in the arm.

The biceps muscle is located in the upper arm and is responsible for flexion -- bending -- of the elbow and supination --turning palm up -- in the forearm. This muscle is used frequently throughout the day for lifting and carrying things and basic activities like eating and brushing teeth. There are several machines and pieces of exercise equipment dedicated to strengthening the biceps muscle, however you can strengthen your biceps without joining a gym or buying weights. In addition, as your strength improves you can increase the difficulty of these exercises.

Things You'll Need

• Soup can
• Empty gallon jug
• Empty 20-oz. water bottle
• Pebbles

Instructions

1. Perform isometric strengthening exercises. Bend your right elbow to 90 degrees with your palm toward the ceiling. Place your left hand on top of the right. Press up with the right hand and down with the left until you see your biceps muscle tighten without moving the elbow. Hold for 10 seconds and repeat 10 times. Switch arm position so the right hand is on top. Work up to three sets of 10 repetitions in each position.

2. Hold a soup can in your hand. Hang your right arm next to your body with your thumb pointed forward. Bend your elbow up to 90 degrees, hold for 3 seconds and slowly straighten your elbow back out. Repeat 10 times. Turn your forearm so your thumb is pointing toward your body and you palm is facing the ground. Bend to 90 degrees and repeat 10 times. Finally, turn your thumb away from your body and rotate your forearm so your palm is toward the ceiling. Bend to 90 degrees and repeat 10 times. Work up to 3 sets of 10 in each direction. Switch hands and repeat with the left arm. Use a heavier can to make it more difficult.

3. Use an empty gallon jug to progress your biceps exercises. Fill the jug partially with water and lift by the handle until you feel resistance but can still move through the motion. Repeat 10 times. When you are able to perform 3 sets of 10 repetitions, increase the amount of water in the jug.You can also use a 20-oz. water bottle as a hand weight by filling it with pebbles.

References

• WebMD: Strength Training: Building Arm Muscles
• University of California San Diego: Muscle Physiology