8+ Biceps Workout at Home Without Dumbbells

Wanting to do a biceps workout at home without dumbbells is pretty normal. Like with all conventional resistance equipment, getting the hang of how to target your biceps while using dumbbells takes time. Home workouts are a great way to build strength and flexibility without relying on gym equipment. Even after you’ve gotten used to your home workout with dumbbells, you may want to use only your body weight to achieve muscle growth.

Luckily, you have nothing to lose if you opt for the no-dumbbell route. A review of eight scientific studies has confirmed that not using conventional resistance equipment, such as dumbbells, does not diminish strength gains. Continue reading to find out the most effective biceps workouts without weights.

Where Are Your Biceps Located?

Your biceps are in the front of your upper arm, according to a Healthline article about the biceps brachii. There are two heads of the biceps: the short head and the long head. While the short head is located on the inner side of the upper arm, the long head is on the outer side of the upper arm. Both heads converge into a single muscle belly that attaches to the radius bone in the forearm. The biceps are primarily responsible for elbow flexion (bending the arm) and forearm supination (rotating the palm upward).  

Best Biceps Workout at Home with Towel

1) Reverse Biceps Curl with Towel 

In the visual demonstration below, you’ll notice that the cartoon uses a pronated grip to perform the curl. Please note that in the case of a biceps curl, a pronated grip shifts some of the workload from your biceps to your forearms, resulting in a greater activation of your forearms. 

To optimize the reverse biceps curl, use a supinated or underhand grip instead. The results of a 2023 study on biceps activation showed that the greatest level of biceps brachii activation during a lateral biceps curl occurred when a supinated handgrip was used.

Step-by-step Guide 

1. Sit on the floor and extend your legs straight out in front of you. 
2. Loop a towel around your knees and hold one end of the towel in each hand, using a  supinated grip. 
3. Pull the towel towards your chest,  bending your elbows in the process. Be sure to keep your hands shoulder-width apart.
4. At the top of the movement, squeeze your biceps and forearms to maintain the tension. Keep your core tight.
5. Gradually extend your arms straight  back to the starting position. Release the tension on the towel as you do so. 

2) Hammer Curl with Towel

Unlike a dumbbell whose fixed, measurable weight offers consistent resistance throughout the dumbbell hammer curl, the level of resistance that a towel provides depends on the intensity of the performer’s pull. 

The more force you apply on the towel, the more resistance you create and the more effective the exercise is. Pull the towel firmly enough so that you feel your biceps and forearms working, but not so hard that it strains your joints or compromises your form. 

Step-by-step Guide

1. Sit on the floor and cross one leg over the other.
2. Incline your upper body at a 30° angle relative to the floor. Don’t keep your back straight.
3. Loop the middle of the towel under your knees.
4. Hold one end of the towel in each hand, using a neutral grip.
5. Pull the towel towards your chest. As you pull the towel, raise your knees. Don’t move your upper body towards your knees while pulling. Squeeze your biceps at the top of the movement, maintaining a firm grip on the towel.
6. Lower your knees back to their starting position. Keep the towel taut while lowering your knees to maintain resistance. 

Bodyweight Bicep Exercises 

1) Arm Push Hammer Curl 

This is another exercise that can help you build strong biceps. During this bodyweight exercise, you generate manual resistance by countering your effort to raise one arm with the force you apply to push the rising arm down with your other arm. 

Your brain sends signals through motor neurons to activate the muscle fibers in both of your arms. As your muscles coordinate with one another to complete this workout, your nervous system learns to recruit more fibers in your  for stability and resistance.

Step-by-step Guide

1. Stand with feet shoulder-width apart.
2. Bend your right elbow slightly and let your right arm hang in front of your torso. Your right palm should face your body. 
3. Grasp your right wrist with your left palm. 
4. Push your right arm upwards, squeezing your biceps as you do so. At the same time, use your left palm to press your right arm downwards. The force from the agonist hand (your right hand pushing upwards) should match the force from the antagonist hand (your left hand pushing your right hand downwards). This will bring your arms into a state of static equilibrium, which is necessary for the generation of maximum resistance. 
5. Slowly lower your hands back to the starting position.

2) Arm Push Reverse Curl

You’ll find the arm push hammer curl starting at 1:56 and the arm push reverse curl commencing at 2:33 in this video:

With the reverse curl, the wrist and forearm stabilizers are more engaged to maintain proper form and resist the downward push. Other manual resistance curls with a supinated or neutral grip don’t engage the same stabilizers to the same extent.

Step-by-step Guide

1. Stand with feet shoulder-width apart, arms hanging down by your sides.
2. Rotate your palms to face away from your body, with the backs of your hands facing forward.
3. Press your hands against each other to create resistance, simulating the force of a weight.
4. Bend your elbows and raise your hands toward your shoulders, while maintaining the inward pressure.
5. As you curl, keep your elbows close to your sides and the backs of your hands facing forward as you curl.
6. Squeeze your forearms and biceps at the top of the movement.

Biceps Exercises with Resistance Band

If you can’t afford extra equipment and don’t have the requisite strength to generate sufficient manual resistance to perform bodyweight biceps workout, just start with simple resistance band exercises. According to this article comparing elastic resistance with conventional resistance, training your biceps using resistance bands can yield the same results as conventional bicep workouts. Resistance band training can also improve physical fitness and mental health. Below, we’ll share two powerful elastic band workouts for your biceps: the alternating hold curl and 

1) Alternating Hold Curl 

1. Stand with your feet shoulder-width apart. 
2. Loop the resistance band under both feet and hold one handle of the band in each hand using an underhand grip. If your resistance band doesn’t have handles, loop one end of the band over each palm instead. 
3. Pull one handle or end of the band to chin level. 
4. While pulling up the handle/end of the band, keep your elbow in front of but close to your torso. 
5. Lower the first hand back to the starting position in step (b). 
6. Repeat steps (c) and (d) with your other hand. 

2) Curl Circles 

1. Stand with your feet shoulder-width apart. 
2. Loop the resistance band under both feet and hold one handle of the band in each hand, palms facing inward. If your resistance band doesn’t have handles, loop one end of the band over each palm instead. 
3. Begin the curling motion by bending your elbows and lifting your hands upward in an arc toward your shoulders.
4. As you curl, rotate your hands outward to form a circular motion, moving your hands away from each other.
5. At the top of the curl, your hands should be near shoulder level and slightly wider than shoulder-width apart.
6. Lower your hands back down, reversing the circular motion to return to the starting position.
7. Throughout both curls, keep the band taut to really work your biceps. 

Sample Routine for Bicep Workout Without Weights  

Please, bear in mind that this routine is just a recommendation. You can adjust it or create your own workout plan that’s customized for your body’s needs and abilities. 

Exercise	Sets/Reps	Rest Period
Reverse biceps curl with towel	3 sets of 10-12 reps	60 seconds
Arm push hammer curl	3 sets of 8-10  reps per arm	60 seconds
Hammer curl with towel	3 sets of 12-15 reps	60 seconds
Arm push reverse curl	3 sets of 8-10 reps	60 seconds
Curl circles	3 sets of 8-12 reps	60 seconds
Alternating hold curl	3 sets of 10-12 reps per arm	60 seconds

Final Thoughts on Biceps Workout at Home Without Dumbbells  

Building strong, well-defined biceps doesn’t require expensive gym equipment or heavy dumbbells. With the right exercises and techniques, you can effectively target and strengthen your biceps using just a towel, manual resistance, or a resistance band. The key is to stay consistent, maintain proper form, and challenge your muscles by gradually increasing resistance.

Incorporate these exercises into your routine and listen to your body as you progress. While results won’t happen overnight, commitment and effort will lead to noticeable improvements in both strength and muscle definition. Keep pushing yourself, stay disciplined, and enjoy the process of building stronger arms—right from the comfort of your home!