How to Increase the Size of Biceps Without Lifting Weights

Athletic woman doing push-ups
Young woman doing pushups in the gym. (Image: Andreas Rodriguez/iStock/Getty Images)

There is no need for expensive gym memberships, a personal trainer or workout equipment to increase the size of your biceps. There are many different kinds of exercises you can do at home that work your biceps, as well as other upper-body muscles, that don't require lifting weights. Always use proper form to diminish the risk of injury. Consult your doctor before beginning any new fitness routine.

Step 1

Perform arm circles. Arm circles tone up your biceps, shoulders and arms, "Fitness" magazine explains. Place your feet shoulder-width apart and extend your arms out at both sides at shoulder level. Rotate your arms in a small circle backwards. Try not to hunch up your shoulders as you perform this exercise. Perform 20 backward arm circles, then switch and perform 20 forward arm circles. Continue switching back and forth until your arms tire out.

Step 2

Try pushups. Pushups work your biceps as well as your triceps, shoulders and back. Drop down on your hands and knees and kick your legs back until you are resting your body weight on the tips of your toes. Place your hands just beneath your shoulders, keeping your shoulders from bunching together. To do a proper pushup, make sure you keep your head, neck and back in a straight line. Not only will incorrect posture make a pushup difficult to do, you could pull a muscle. Lower your body down until your elbows bend at a 90-degree angle, then push your body weight up. If a pushup is difficult to do, start with knee-ups — where you push up while kneeling — instead.

Step 3

Do pullups and chinups. These exercises use your body weight to help develop strong arm and other upper-body muscles. Head over to the local playground, community center or purchase a doorway pullup bar to use at home. Grab the bar with both hands and hang loose with your arms straight. Square your chest and keep your shoulders from hunching up. Cross your legs and look up as you pull yourself up, keeping your elbows close to your sides. Pull your chin above the bar to complete one repetition. If you are unable to do so, keep practicing until you can. The main difference between pullups and chinups is hand placement. With a pullup, your palms face away from you; your palms face toward you with chinups.

Step 4

Complete half-moon rotations. Half-moon rotations work your biceps, triceps and shoulders. Place your feet shoulder-length apart and raise your arms until they are parallel with your shoulders. Place the palms of your hands down. With your arms still up in the air, rotate your hands until your thumb faces upward. Then rotate your hands until your thumb faces back down. Perform 30 reps.

Things You'll Need

  • Soft mat

  • Doorway pullup bar (optional)

REFERENCES & RESOURCES
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