How Do I Develop Biceps Without Dumbbells?

If you want to show the world that you care about being fit, working on your biceps is an efficient way to make that happen. It is possible to develop biceps without dumbbells or free weights through the use of other exercise equipment and natural techniques. Many people do not use traditional exercise equipment and are able to develop toned biceps.

Instructions

    • 1

      Do as many push-ups as you can in a row before taking a break. Make sure that you are in proper push-up form. Your feet should be hips-width apart with your arms shoulder-width apart. Flex your feet and lift up onto your arms. Do not completely straighten your arms when pushing upwards, but keep the elbow slightly bent. Lower yourself as far down as you can without touching the floor. If you cannot do this, try resting on your knees.

    • 2

      Flex your bicep muscles by holding them up by your shoulders or by placing them in front of you, holding your fists clenched and your wrists by your pelvic area. Do this directly after finishing your push-ups. You want to contract your bicep muscles and hold your arms in the flexed bodybuilder position for a count of 10.

    • 3

      Use a bar in your closet or elsewhere in your house to do pull-ups. Try to do as many as you can before you stop. If you are unable to do one, try to pull yourself up as far as you can before stopping.

    • 4

      Use items in your house as weights for bicep curls. You can hold an item in your hand and curl your arm up towards your shoulder. Items include soup cans, books or tools from your garage. Be creative in finding sources of weight to use.

    • 5

      Build more muscle by reducing the amount of time between sets when doing exercises that help build your biceps. Begin by resting for 60 seconds between sets, gradually reducing the time to 30 seconds.