Okay, so, I wanted to get some bigger biceps, but I didn’t want to mess around with weights. I’m not really a gym person, you know? More of a homebody. So I started looking into how to pump up these bad boys using just my own body weight.
First thing I did was a ton of research online. I mean, hours. Turns out, there are a lot of ways to work your biceps without weights. It’s all about using your body in the right way.
Chin-ups
I found out that chin-ups are like, the king of bicep exercises if you don’t have weights. They really hit that long head of the bicep, which is the part that gives you that nice peak. I found a sturdy door frame in my house and started doing chin-ups. I could barely do one at first, man, it was rough. But I kept at it, doing a few every day, trying to push myself to do just one more each time. I grabbed the top of the frame with my palms facing me and pulled myself up until my chin was over the frame. It was way harder than it looked.
Bicep Push-ups
I also started doing these things called bicep push-ups. So you have to do a regular push-up, but twist your hands backward. It’s awkward as hell at first, but you really feel it in your biceps. I’d get down on the floor, put my hands in the push-up position, and then turn my fingers to point towards my feet. Lowering down was a real struggle, and it took some getting used to. I make sure I keep my elbows close to my body when lowering myself.
Other exercises
- Ring Bicep Curls: I bought a pair of gymnastic rings and hung them up. It is super effective.
- Towel Curls: I use a towel, looping it around my foot, and pulling upwards.
I kept this up for a few weeks. Let me tell you, it wasn’t easy. My arms were sore as heck for the first week or so, it is tiring. But I stuck with it, doing my chin-ups and push-ups every other day, I tried to keep myself motivated. I even started doing some variations, like towel curls, just to mix things up. You can loop a towel around your foot and pull upwards, it’s a killer.
After about six weeks, I started seeing some changes. Nothing crazy, but my biceps were definitely looking a bit bigger and more defined. I think I’ve actually built some muscle, using nothing but my body weight. It took about eight weeks to notice some real changes. Twelve weeks in, I saw some significant changes. My wife even said that my arms were looking jacked, which was a nice bonus. So yeah, it’s totally possible to get a good bicep workout without weights. It just takes some dedication and a whole lot of sweat. I’ll keep doing this routine and see how much further I can go.
