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Biceps Exercises Without Weights

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Authored by Andy Chasse’ in Exercise
Published on 07-13-2009

A gigantic pair of guns only results from a long year of dedicated work performing set after set of dumbbell biceps curls, right? Oh, and the occasional machine row or two. Those are important, too. Fortunately, this is not the case. While dumbbell curls and machine rows allow for some good development in the biceps, there are other non-traditional methods that may be utilized for those who need a break from the norm.

There are a number of people out there who may not be able to perform dumbbell curls or machine rows each and every time they workout. School and work both tend to get in the way of many recreational lifters’ gym time. Those who travel excessively or use all of their earnings to pay for tuition may lack a gym membership. Whatever the reason, it’s not that big of a deal. There are a number of great alternatives for working the biceps without the use of the traditional weight room methods.

1) Learn to love resistance bands. Giant-sized rubber bands that can be used to exercise – what a great idea, right? You bet! Resistance bands come in all sorts of different colors. Each of these colors represents a specific level of tension. This variation allows for the lifter to change the difficulty of each exercise performed.

  • Band curls. Attach the band to something strong located near the ground. Stand up straight in front of the band and grip it with both hands. Spread your hands out as if holding a pair of dumbbells. Use a neutral or underhand grip. Curl upwards just as if performing the traditional movement.
  • Band rows. Attach the band to a strong object at or close to chest height. Take a few steps backwards to get some tension in the band and grip it with the desired grip. Switch between neutral, overhand, and underhand for the best results. Pull the band towards the chest just as you would in normal machine row.

2) Bodyweight movements lead the way. We’re hittin’ it old school today! Bodyweight training has been properly utilized for years and years. However, with the hype of all these new-fangled machines, the use of these important exercises has declined greatly. Below are some of the best biceps exercises without weights!

  • Inverted rows. Not quite as pretty looking as the machine row. On that same note, though, inverted rows are not nearly as complicated either. To perform an inverted row, start with your back flat on the ground. You must be under some type of something that you can grab onto from this position. It may be the edge or a coffee table or an extremely low branch. Grip this “something” with either a pronated, supinated, or neutral grip. Utilize each of these grips for optimal results. Pull your chest up to the “something” while keeping the rest of the body rigid.
  • Chin-ups and pull-ups. These exercises are a couple of standards of the United States Armed Forces. They have been used for hundreds of years and will surely be used for many years to come. Chin-ups are performed with a supinated, or underhand grip and pull-ups are performed with a pronated, or overhand grip. Alternate between the two for maximal biceps growth.
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