Best biceps 4  exercise with out dumbbells



 When it comes to getting toned arms, bicep curls are a staple exercise. But if you don't have any dumbbells at home, there are plenty of ways to get in an effective bicep workout without them. Here is a selection of exercises that can help you target your biceps without the need for equipment. 


1. Bodyweight Curls: While this move may be similar to traditional dumbbell curls, using your own body weight adds extra resistance which makes the exercise even more challenging. To do this exercise stand with your feet shoulder width apart and curl your arms up towards your shoulders, slowly and in control before releasing back down to starting position. Aim for 3 sets of 10-12 repetitions each set for best results. 


2. Chair Dips: This simple move uses only one chair as support but is incredibly effective at targeting the muscles of the arms and upper body, including the biceps. Position yourself in front of the chair with your feet out in front, bend your elbows and lower yourself down as far as you can until your upper arms are parallel with the floor. Push up into starting position then repeat 3 sets of 8-10 reps each set. 


3. Hammer Curls: Hammer curls are one of the most effective arm exercises you can do at home, even without any equipment! Stand with your feet hip distance apart and lift both arms straight up, thumbs facing towards each other (like holding a hammer). Slowly curl your arms inward until they reach shoulder height before returning them back down to starting position for 1 rep – complete 3 sets of 8-10 reps for maximum benefits! 


4. Resistance Band Curls: These work by using resistance from a stretchy band which adds tension to the muscle being worked – making it easier to target those hard-to-reach areas such as the biceps. Stand on top of the band with both feet and hold an end in each hand at shoulder level – then curl up until your hands meet at shoulder height before releasing back down to starting position for 1 rep; complete 3 sets of 8-10 reps per set. 


Getting strong and toned arms doesn't require fancy equipment or a gym membership; all it takes is dedication and discipline! With these exercises, you'll be well on your way to having beautifully sculpted biceps that you can show off with pride!