How To Exercise Your Biceps Without Using Weights

How To Exercise Your Biceps Without Using Weights

Get the shape and tone of your arms that you have always wanted without using a single weight. Use VideoJug's easy-to-follow guide every day for just one month to see the results of exercising your biceps without using weights.

Step 1: You will need

  • Comfortable clothing
  • foot wear
  • 2 bottles of water, for hand weights

Step 2: Exercise 1: Bicep curl

Step 3: Start position

Begin by positioning yourself standing with your feet shoulder width apart. Bend your knees slightly and have your hands down the side of your thighs, holding the bottles of water, with your palms facing forwards.

Step 4: Lowering and lifting

Bend your arms in front raising your hands towards your shoulders.

Lower your hands back to the starting position to complete one repetition. You will begin to feel your biceps working here.


It's important not to fully extend or lock out your arms at the elbow joint. This puts pressure on the joint instead of the muscle.

Step 5: Breathing

For this exercise, whilst you lower your arms back to the start position, you need to breathe in through your nose.

And then when you lift your hands up, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Step 7: Exercise 2: Hammer curl

Step 8: Start position

Stand with your feet shoulder width apart. Bend your knees slightly and have your hands down the side of your thighs. Hold the bottles of water, with your palms facing towards your legs as if you were holding a hammer.

Step 9: Lowering and lifting

Bend your arms in front raising your hands towards your shoulders.

Lower your hands back to the starting position to complete one repetition.

It's important not to fully extend or lock out your arms at the elbow joint. This puts pressure on the joint instead of the muscle.

Step 10: Breathing

For this exercise, whilst you lower your arms you need to breathe in through your nose and then when you lift your hands up, you need to breathe out through your mouth.

Step 11: Review

Once you are familiar with the movements perform 10 repetitions of this exercise.

Step 12: Exercise 3: Overhand grip curl

Step 13: Start position

Once more stand with your feet shoulder width apart. Bend your knees slightly and have your hands down the side of your thighs, holding the bottles of water, with your palms facing behind you.

Step 14: Lifting and lowering

Bend your arms in front raising your hands towards your shoulders.

Lower your hands back to the starting position to complete one repetition.


It's important not to fully extend or lock out your arms at the elbow joint. This puts pressure on the joint instead of the muscle.

Step 15: Breathing

For this exercise, whilst you lower you need to breathe in through your nose, then when you lift your hands up you need to breathe out through your mouth.

Step 16: Review

Once you are familiar with the movements perform 15 repetitions.

Remember that doing this exercise every day for a month can really help to shape and firm your arms.