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8 ways, how to build biceps at home without equipment ASAP?

    Biceps are one of the most attractive parts of one's body. It adds manliness to one's personality. No problems while choosing a good T-Shirt, you may dress as you want, no problems of being skinny or chubby.
We can see a man's back showing off his biceps

Everyone wants to have big biceps. But, you may not have enough time to go to the gym or simply, can't afford it, and you still want biceps, right?
So, here are some tips to get biceps at home without having any equipment.

1. Diamond push-ups

   Diamond push-ups, also known as 'close-grip push-ups' mainly focus on your triceps, it helps build your arms. When your triceps are well trained, your arms will be muscular. Let's discover how to do it.
Place both of your hands together like a diamond and do 15 push ups, rest for 45 and do two more sets just like that.

2. Triceps Dip

    Triceps dip also focuses on your triceps, you don't need any equipment, you just need a chair with sidearms, to do the triceps dip. 
While sitting in your chair, grab both of the sidearms of your chair and extend your legs, right in front of you. Now, you have to do push-ups in the reverse. Go down and rise up with the help of your arms.
Do 10 pushups, rest for a minute and do two more sets.

3. Towel curls

    For towel curls, you need a towel and a door. It focuses on your biceps. 
Roll the towel and pass it through the handle of your door. Now, grab the two ends of the towel with both of your hands, make sure that the door is closed your feet are touching the door. In this position, pull your body towards the door. Repeat it 15 times with 3 sets. 
A man is seen showing of his body

 4. Planks

     Planks are very useful for building your biceps, forearms and six-pack abs, they can easily be done. Let's discover, how?
Get down in the push-ups position and instead of your hands, put your elbows on the ground. You are in a plank position now. Try to stay in this position for as long as 30 seconds. If you are not a beginner, do it for 1 minute instead. Do at least 5 sets.

5. Elevated Push-ups

    Elevated push ups are the modified form of normal push-ups. It focuses on your chest, shoulders, and biceps.
Put your feet on the chair, table or anything risen above the floor near you. Hands on the ground, neither too close nor too far. Do 10 repetitions with 3 sets and a minute break in between the sets.

6. Curls with your legs

     Curls, only focus on your biceps, but how can you do it without weights and equipment? 
You just need a wall in your home and your leg. Don't tell me you don't have a wall in your house, or you are deprived of the other thing. Well, I am sorry for you, lad.
 If you have both the things lets find out how to do it?
   The back of your body must be touching the wall. Now, grab your left leg with your right hand and start doing curls, Do 20 repetitions with 3 sets and a 30-second break in between the sets. Now grab your right leg with your left hand and do the same.

7. Pull-ups

  Pull-ups are a great exercise for your biceps. It focuses mainly on your shoulders. Try to find a high place in your home, so that you can jump and grab it. But if you don't have any try to find it in a nearby area, maybe in a park. 
 Its pretty simple to do pull-ups, but it only looks simple. Its hard to pull all of your body with the help of your arms, It takes a lot of effort. If you succeed at doing 4 pull-ups at the first time try to do 3 sets with a minute break. If you can do more, it's up to you, but don't overdo it.
A man is seen exercising with barbell curls

8. Side Planks

   Side Planks are the modified form of normal planks, It focuses on one of your biceps at a time. 
Get down in the plank position. But place one of your hand on your waist. Do it for at least 30 seconds and 5 sets for both sides.  

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Location: Talagang, Chakwal, Punjab, Pakistan

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