How to Tone Biceps Without Using Weights

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Biceps are located on the front of your arm just above your elbow. You use your biceps for lifting and carrying throughout the day, from simple movements like brushing your hair to more demanding exercises like moving heavy boxes. Toning these muscles requires strength training. If you don't have access to a gym or a set of weights at home, you can still tone and build your biceps. These exercises use your own body weight to challenge muscles and build strength.

Instructions

1. Perform as many push ups as possible every other day. Lie flat on your stomach with your hands on the floor just beneath your shoulders. Tuck your toes under and push up from the floor until your arms are straight. Keep your abs contracted and your back flat as you push up. Hold for a moment then release back down to the starting position. Repeat up to 50 times.

2. Head to a playground with a set of monkey bars. Grab the bar with your palms facing you. Lift your legs off the ground and pull your body up toward the bar by contracting your biceps. Pull your shoulders down as you lift and keep your abs contracted throughout the movement. When you reach the top, pause for a moment, then lower yourself back down to the ground. Repeat up to 20 times.

3. Perform bicep curls using household items. Hold a soup can, full grocery bag, juice jug or suitcase in each hand. Stand with your feet planted shoulder-width apart and your arms hanging at your sides. Bend at your elbows and lift up toward your chest. Your forearm and palm should be facing upward. When you reach the chest, pause then lower back down to your sides. Alternate arms, and repeat up to 10 times.

4. Add extra weight as you get stronger. The exercises should feel challenging but as you build your biceps, the movements will become easier. Put a heavy book on your back when performing push ups, strap on a full knapsack for more challenging pull ups and choose heavier cans or bags for increasing the intensity of curls.

References

• Bodybuilding.com: Workout WITHOUT Weights: Dynamic Tension Revised
• Sports Fitness Advisor: Isometric Exercises & Static Strength Training