What is an effective bicep workout that can be done at home without gym equipment?

Same question applies to forearms and back, Thanks.

Biceps: bicep curl and hammer curl. Just fashion some weights out of things around your house.

Forearms: wrist curl and reverse curl. Again, find some weights.

Back: pull-ups (find a bar), and bench rows. Again find some weights.

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3 Responses to “What is an effective bicep workout that can be done at home without gym equipment?”

Jim J Says:
March 2nd, 2010 at 4:05 pm
Biceps: bicep curl and hammer curl. Just fashion some weights out of things around your house.

Forearms: wrist curl and reverse curl. Again, find some weights.

Back: pull-ups (find a bar), and bench rows. Again find some weights.
References :
Stelios Says:
March 2nd, 2010 at 4:23 pm
for this exercises you dont need any equipment..
for biceps/back:pull ups,chin ups(this is for biceps and back too)
for triceps:push ups,tricep dips..
for chest:elevated push ups
for forearm/wrist:take a tennis ball and press it..

thats all..
References :
Tom M Says:
March 2nd, 2010 at 5:08 pm
youtube mate, got the better routines
References :

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