* Stretching exercises are not included in this list!

Bodyweight Bicep Exercises Without Weights And Equipment

Push And Pull With Towel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Pectoralis Major, Latissimus Dorsi, Biceps, Triceps
auxiliary muscles:Trapezius, Teres Muscles, Deltoids, Hand Flexors, Hand Extensors
required:Towel
level:Easy
type:Strength - isometric
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Maltese Plank

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Triceps, Rectus Abdominis, Biceps
auxiliary muscles:Trapezius, Lower Back, Deltoids, Obliques, Quadriceps, Hamstrings, Glutes
required:Nothing
optional:Towel
level:Challenging
type:Strength - isometric
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Biceps-Curl With Leg Resistance

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Quadriceps
required:Nothing
level:Easy
type:Strength
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Isometric Concentration Curl

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Triceps
auxiliary muscles:Pectoralis Major, Deltoids
required:Seat
level:Easy
type:Strength - isometric
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Biceps-Curl With Towel, Seated

HumanmusclesmusclesStarting PositionExecution
muscle:Biceps
auxiliary muscles:Hand Flexors
required:Towel, Seat
level:Easy
type:Strength - isometric
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Cross-Body Hammer Curl / Cross-Body Triceps Extension With Towel

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Triceps
auxiliary muscles:Hand Flexors, Hand Extensors
required:Towel
level:Easy
type:Strength
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