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These Arm Exercises Will Build Your Biceps — No Weights Required

Getting to the gym is hard enough as is, and the wait for equipment once you’re there makes it even worse. Fortunately, you can get a great workout without any dumbbells, barbells, or fancy machinery. Our Weight-Free Workouts series focuses on a different muscle group each time to show you how to build strength, even when you don’t have access to the gym. With these moves, any time can be workout time.

Get started with these  exercises.

1. Chin-ups

Men doing chin-ups

Men doing chin-ups Chin-ups require no weights. | iStock.com

To perform chin-ups, you’ll need access to a bar. This can be one specifically designed for these types of exercises, but you can also use monkey bars at a local park. Reach your arms overhead to grasp the bar with an underhand grip, keeping your hands about shoulder width apart. Once you’re firmly gripping the bar, pull yourself straight up until your chin rises above the bar, then lower back to the starting position in a controlled motion. You should be using just muscle contractions to perform this move rather than kicking or swinging your legs. Check out Muscle & Fitness for a demonstration of the correct form.

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