Best No Equipment Exercises for Biceps — Top 5
No Equipment training is hotel rooms, parks, or home training with zero gear. Here are the best no equipment exercises for targeting your biceps, ranked by effectiveness. No equipment needed — just your body and some floor space.
Ranked by biceps muscle activation percentage, range of motion quality with no equipment, and progressive overload potential.
The bodyweight chin-up curl modifies the chin-up to emphasize the biceps by keeping the body very close to the bar and focusing on elbow flexion over shoulder extension. It builds serious biceps strength with bodyweight alone.
Key Form Cue
Grab a pull-up bar with a narrow supinated (chin-up) grip, hands six inches apart.
The bodyweight towel bicep curl uses self-resistance to train the biceps anywhere. Loop a towel under one foot, grab both ends, and curl against the resistance of your own leg pressing down.
Key Form Cue
Place a towel under one foot and grab both ends with one hand.
The chin-up uses a supinated (underhand) grip that increases bicep involvement while still hammering the lats. Many lifters find chin-ups easier than pull-ups, making them a great stepping stone.
Key Form Cue
Grip the bar at shoulder-width with palms facing you.
The pull-up is the king of upper-back exercises. Hang from a bar with an overhand grip and pull your chin above the bar using your lats and biceps. Mastering pull-ups is a milestone in any training journey.
Key Form Cue
Grip the bar slightly wider than shoulder-width with palms facing away.
The inverted row is a bodyweight horizontal pull that builds back and grip strength using just a bar at waist height. It scales easily from beginner to advanced by adjusting your foot position.
Key Form Cue
Set a bar at waist height, hang underneath it with arms extended and body straight.
Put these exercises into a real program
Revy's AI combines the best exercises for your goals into a personalized training program with progressive overload built in.