Best Biceps Exercise without Dumbbells. Do you want to train your biceps and you don't have dumbbells? Avoid that the lack of elements interrupts your process and look for alternatives to stimulate the muscles. Best biceps exercise without dumbbells working biceps without dumbbells may seem like an absurd idea, due to the habit of exercising with dumbbells, bars and other similar types of elements. However, it is not impossible to stimulate and develop the arm muscles without the support of something. Beyond removing the dumbbells from your routines, the objective of knowing these exercises is to have alternatives for those moments when you do not have an element at hand. Surely you have been in 2 similar situations. In the first, you are in the gym but all the dumbbells are occupied; something unlikely, but it happens. In the second situation, you simply want to train at home but don't have dumbbells to work your biceps. No matter the situation, you need to have some alternatives.

Best Biceps Exercise without Dumbbells

Best Biceps Exercise Without Dumbbells

The lack of dumbbells cannot block you from working the biceps brachii. For that reason, we will teach you a series Best Biceps Exercise without Dumbbells that do not require any type of element. Beyond being a circumstantial solution, doing work without external loads can favor the body from time to time. According to a Seminars in Musculoskeletal Radiology publication, the constant work of strength exercises such as weightlifting can increase the probability of injury to the distal and proximal biceps. 

Diamond Push-Ups

Best Biceps Exercise without Dumbbells

Diamond chest push-ups are one of the types of this exercise. Push - ups have different variables, which focus on the stimulation of specific muscle groups. Diamond bending is one of the main and most complex alternatives. Although push-ups focus on the primary development of the triceps, the anterior area of ​​the arm where the biceps are located is antagonistically stimulated. For this reason, we advise you to include this exercise in your routine.

To perform diamond push-ups, you must lie on your stomach on a flat surface. Then, support the tips of the feet and the palms of the hands, in this case at chest height, forming the figure of a diamond between them. From there, start doing the exercise little by little.

Isometric Plank

Best Biceps Exercise without Dumbbells

The isometric plank is a good core exercise to reduce back pain. The isometric plank is performed in order to strengthen the muscles of the middle part of the body. However, other muscles in the body also benefit. The biceps are one of the few muscles that receive the stimulus when performing the isometric plank, especially if it is carried out with the support of the palms of the hands.

To do this exercise, you should lie on your stomach on a flat, comfortable surface. Execute the support on the forearms and the tip of the feet and try to maintain this position for a few seconds or minutes, depending on your abilities. We advise you to make the support on the palm of the hands. In this way, the tension in the biceps will be much greater when executing the plank.

Leg Bicep Curl

Best Biceps Exercise without Dumbbells

The dumbbell biceps curl is the most important exercise when it comes to working this muscle specifically. However, it is possible to carry it out with just the leg. Yes, you are reading correctly. To perform this exercise, you need to stand next to a wall, with your legs shoulder-width apart. Bend at the hip and raise your left leg while forming an angle of approximately 90 degrees.

Place your right hand under your left thigh, near the back of your knee. Don't forget to rest your left hand on the wall for better balance. In this position, begin the biceps curl by exerting force with your right arm. He tries to lift his leg in a controlled and harmonious way; at the end of the repetitions, he performs the same exercise with the right leg.

Decline Push-Ups

Best Biceps Exercise without Dumbbells

Woman doing incline push-ups. Decline or incline push ups focus on core development of the shoulder and chest. Despite this, the arms also take a large part of the stimulus, both the biceps and the triceps. Due to the above, this type of push-up stands out as an alternative to working the Best Biceps Exercise without Dumbbells, only with the body's own weight, as indicated by a study published in the Journal of Physical Therapy Sciences .

In order to carry out this type of push-up, you must find a surface on which you support your legs . This should be raised or vertical like a wall, but stable. Then, support the palms of the hands on the ground, raise the legs and support them on the wall. Make sure that the body is well extended and, from there, execute the push-ups. Remember that you must do it little by little , in a harmonious way and without forcing yourself to avoid any injury.

Lateral Walk Define Arms

Best Biceps Exercise without Dumbbells

To perform a lateral walk you have to start from the same position as when you do push-ups. In this case, instead of going down, you keep your arms outstretched and move using your hands and feet. Above all you work shoulder, although to a lesser extent also biceps and triceps.

As mentioned above, not having elements such as dumbbells should not be a limitation to train. The idea is to have Best Biceps Exercise without Dumbbells alternatives that allow you to stimulate the biceps, although you always have to be careful with the movements that are made.

If you feel stuck or stuck, do some of the alternatives outlined above. Of course, you can also turn to a professional trainer to guide you and provide new alternatives for your routine.