Tone Your Biceps without Hitting the Gym with These Isometric Workouts

Flabby and badly toned arms are just so unwelcome! With these babies, you’d think twice before wearing the shirt (men) or the dress, tank top, or swimsuit (women) that you’ve always wanted. They can be a real confidence breaker, especially if a special event is right across the corner.

On the other hand, it should be noted that all is not lost if the said body parts are your “bottom of the barrel” because there are so many biceps and triceps workout routine programs that do not require any equipment that you can do to fix them. If you’re in the process of looking for one, then this is your lucky day because this is what this write up is all about. Without further a do, let’s take a look at the details shall we?

Door handle bicep curl

This is a great bicep workout that requires a towel and a door handle. This effectively and efficiently works out your biceps and your buttocks and legs as well. To perform, start with wrapping a towel on a door handle, on a tree or any strong structure and then go to a squat position and do a bicep curl. In the process, make sure that your arms go all the way across your ears to get the right amount of tension on your biceps. Start with three sets of eight repetitions and gradually increase them once you get the hang of the workout.

Isometric wall handstand

Isometric wall handstand is a great workout that does not require any movement, but will prompt you to hold a certain position for a specific period. While this may seem easy this can be quite challenging. To begin, stand behind a wall and do a downward-facing dog yoga position. Then walk your feet up until you get into a vertical position; in the process, make sure that your back won’t hyperextend. Try to hold for 30 seconds and then gradually increase it to one minute. Try to do two sets. Now, this can quite challenging so make sure not to force yourself to increase your sets otherwise, you’ll get injured.

Diamond push-up

The diamond push-up is arguably the best bodyweight workout for the triceps. To perform, get to the push-up position, but instead of having your palms apart, link your forefingers to form a diamond, slowly lower your body and then push-up afterwards; in the process, make sure that your back is straight and your abs as well as your chest are tense. Start with three sets of eight repetitions and gradually increase them once you get the hang of the workout.

Chair dip

Chair dip is another great “do-anywhere” arm workout routine that targets the triceps and that does not require any fancy equipment since all you need is a chair. To perform, you simply need to stand in front of a chair but face away from it, sit on the edge of it and place your shoulders width apart. Slowly lift your buttocks off your seat and in the process maintain an upright head position and make sure that your chests are elevated. Make sure that your knees won’t bend past your toes because this may cause injuries. Start with three sets of eight repetitions and gradually increase them once you get the hang of the workout.

Summing up

There you have it, some of the best bicep and tricep workouts that you can do to fit tone your arms. The best part? They don’t require gym membership or any fancy exercise equipment and won’t take much of your time. Just a mindset that is focused on getting the arms that arms that you’ve always wanted. You can at your home, at the gym, and basically anywhere. Putting these factors into consideration, you don’t have any excuse not to workout and be physically fit.


Born and raised in the US, this Asian-American is known for her unmatched passion and dedication to physical fitness and healthy eating. She makes it point to get at least 8 hours of sleep and drink at least 8 glasses of water on a daily basis, believing that physical fitness is not just about hitting the gym and dieting, but also about initiating a total lifestyle change. Now, Dea brings you thought-provoking articles that inspire “ordinary joes” and “plain janes” whose busy schedules a prevent them from achieving the level of physical fitness that they’ve always wanted.