Do push-ups with a close hand position
Do chin-ups if you have a bar
Do bodyweight rows under a sturdy table
Use resistance bands for bicep curls
Use dumbbell curls if you have weights
Use hammer curls with dumbbells or bands
Do concentration curls with a chair or bench
Do towel curls by stepping on a towel and pulling upward
Do isometric curls by holding a curl halfway up
Do slow negatives on every curl rep
Train biceps 2 to 3 times per week
Do 3 to 5 sets per exercise
Do 8 to 15 reps per set
Increase resistance over time
Use slower tempo for more tension
Keep elbows close to your sides
Control the lowering phase
Eat enough protein
Get enough calories to support muscle growth
Sleep enough for recovery
Rest at least 48 hours between biceps sessions