Best Biceps Exercise Without Dumbbells.
There Are Some Steps for Exercise :-
1-Pull-ups
Start by finding a drawbar that is securely attached. Make sure it is sturdy and can support your body weight.
Grasp the bar with your palms facing away from your body using an overhand grip with your hands placed slightly wider than shoulder-width apart.
Hang from the bar with your arms fully extended and engage your core muscles to keep your body stable.
Slowly pull your body up to the bar, keeping your elbows close to your body.
Continue the pull until your chin is over the bar.
At the top of the movement, pause for a moment and then lower your body back to the starting position.
Repeat this exercise for multiple reps and gradually increase the number of reps as you get stronger.
2-Chin-ups
Start by finding a drawbar that is securely attached. Make sure it is sturdy and can support your body weight.
Grip the bar with your palms facing your body using an underhand grip with your hands slightly closer than shoulder-width apart.
Hang from the bar with your arms fully extended and engage your core muscles to keep your body stable.
Slowly pull your body up to the bar, keeping your elbows close to your body.
Continue the pull until your chin is over the bar.
At the top of the movement, pause for a moment and then lower your body back to the starting position.
Repeat this exercise for multiple reps and gradually increase the number of reps as you get stronger.
3- Bodyweight Rows
Start by finding a stable surface, such as a low bar or a sturdy table.
Place your hands on the surface with your palms facing down and your body parallel to the floor.
Keep your feet on the ground and your body straight, with your core engaged.
Slowly pull your body up towards the surface, keeping your body in a straight line.
At the top of the movement, pause for a moment and then lower your body back to the starting position.
Repeat this exercise for multiple reps and gradually increase the number of reps as you get stronger.
4- Diamond Push-Ups
Begin by getting into a traditional push-up position with your hands on the floor and feet on the floor.
Place your hands close together under your chest and use your thumbs and forefingers to form a diamond shape.
Keep your body in a straight line, with your core engaged and your head in a neutral position.
Lower your body towards the ground by bending your elbows and keeping them close to your body.
Push your body back to the starting position and focus on contracting the biceps at the top of the movement.
Repeat this exercise for multiple reps and gradually increase the number of reps as you get stronger.
5- One-Arm Push-Ups
Begin by getting into a traditional push-up position with your hands on the floor and feet on the floor.
Place one hand behind your back and keep one arm for a push-up.
Keep your body in a straight line, with your core engaged and your head in a neutral position.
Lower your body towards the ground by bending your elbow and keeping it close to your body.
Push your body back to the starting position and focus on contracting the biceps at the top of the movement.
Repeat this exercise for multiple reps and gradually increase the number of reps as you get stronger.