Sep
Alright, So I workout each day in my weight training class in high school. We’ve a very knowledgable teacher, and we do a lot of vigorous workouts. We work out every muscle, and I have been seeing some serious results.
However, we never workout the one muscle that I’m really interested in. The biceps. I know what you're thinking, “this kid only wants to get massive biceps so people think that he's strong” but I’ve all of my other muscles toned except biceps.
If you can give me a few workouts that I can do at my house to get more massive biceps. Now heres the catch, I don't have any dumbells or weights. So If you can give me a workout that doesn't require weights, that will at least get me started that would be great.
Answer:
Isolating the biceps is pretty much impossible without some kind of weight, doesn't need to be a dumbbell though; paintcans, water/sand filled jugs, sandbags, a bag full of stuff that be heavy, bricks, w/e. There isn't really much you can do other than variations on the classic curl: hammer curls (palms facing each other, use a heavy weight), reverse curls (really works the forearms), supinated curls (start palms together, end palms up), half isometrics (curl one arm halfway up hold, do 4-6 reps with the other arm, switch sides and repeat for one set), concentration curls (see link). Only do 2-3 sets of an exercise (or at most 2 sets of 2 exercises if you have a good idea) for a workout and give it your all.
Of course exercises like any palms up/together row or a palms facing you pull up works the biceps. Negative chin ups are rather effective as well.