You’ve seen him in The Mandalorian, The Last of Us, and a long list of scene-stealing roles. But lately, there’s another reason Pedro Pascal has been trending — his arms. More specifically, his biceps. Whether he’s rocking a t-shirt or a tactical jacket, fans have been quick to notice: the man’s got serious arm definition. And the best part? He didn’t need a barbell rack to get there.
Pedro Pascal’s biceps didn’t just show up overnight. Between long filming schedules, traveling, and intense on-set demands, hitting the gym daily isn’t always an option. That’s where bodyweight training comes in — and Pascal is proof that with the right moves, you can build serious muscle without lifting weights.
If you’re wondering how you can start sculpting arms like Pedro’s without a single dumbbell in sight, you’re in the right place. Let’s break down the exact style of bodyweight training that works for biceps, and share a complete arm-focused routine inspired by Pascal’s approach.
Can You Really Build Biceps Without Weights?
Yes — absolutely. While traditional curls and resistance machines are great, your body is already a built-in gym. The key is manipulating angles, tension, reps, and control.
For biceps, most people think of curls. But in bodyweight training, curls are replaced with pulling movements that engage your biceps through compound exercises. Combine that with isometric holds and time under tension, and you’ve got a muscle-building formula.
Pedro Pascal’s lean, defined arms likely came from consistency, intelligent training, and versatile bodyweight movements that target the arms and upper body while also keeping him mobile and functional — perfect for an action star.
The Biceps Science: What You’re Actually Training
When you think “biceps,” you’re mainly talking about two muscle heads:
- Short head (inner bicep)
- Long head (outer bicep)
But don’t forget your brachialis (under the bicep) and forearms. These muscles all contribute to that full, rounded arm appearance — and they get activated through pull-ups, rows, holds, and slow contractions.
Ready to get started?
Pedro Pascal-Inspired Bodyweight Biceps Workout
This is a 30–40 minute bodyweight session focused on building arm size, especially biceps, while also targeting the upper back, shoulders, and core.
Equipment needed: Pull-up bar, towel or resistance band (optional), floor space
Do this workout 2–3x per week, with a rest day between sessions for recovery.
Warm-Up (5 Minutes)
Always prime the muscles and joints before you hit the real work. Focus on shoulders, elbows, and wrists.
- Arm circles (30 sec each direction)
- Shoulder rolls (30 sec)
- Wrist rolls and stretches (1 min)
- Scapular push-ups – 10 reps
- Jumping jacks – 1 min
The Biceps Bodyweight Workout (3–4 Rounds)
Rest 45–60 seconds between exercises.
Rest 90 seconds between rounds.
1. Chin-Ups – 6 to 10 reps
Focus: Biceps, upper back
Start with an underhand grip. Keep your core tight and pull until your chin is above the bar. Lower slowly.
Too hard? Use resistance bands or a low bar for assisted chin-ups.
Too easy? Pause at the top for 2 seconds.
2. Bodyweight Rows (Under-Table or TRX Rows) – 10 to 12 reps
Focus: Mid-back, biceps
If you have a sturdy table, lie underneath, grip the edge, and row your chest toward it. Keep elbows tucked in.
Why it works: This mimics dumbbell rows and absolutely torches the arms when done slow and controlled.
3. Isometric Chin-Up Hold – 20–30 seconds
Focus: Biceps, grip
Hold your chin just above the bar, squeeze your arms, and fight the burn. This increases time under tension.
Pro tip: Don’t hold your breath — slow, steady breathing helps.
4. Push-Up to Pike Push-Up Combo – 10 regular + 10 pike
Focus: Chest, shoulders, arms
Start with 10 classic push-ups. Immediately shift into pike push-ups (hips high, head to floor) to target delts and triceps.
Why it matters: Strong shoulders support biceps and enhance upper-body aesthetics.
5. Towel Curls (Isometric or Dynamic) – 8 to 12 reps
Focus: Biceps isolation
- Wrap a towel around your foot.
- Sit down, curl your arms while resisting with your leg.
- For isometrics, hold the contraction for 30 seconds.
This is an old-school hack that hits the biceps hard when done with full effort.
6. Plank to Downward Dog Flow – 30 seconds
Focus: Shoulder health, recovery
It’s not directly a biceps move, but it resets the shoulders and stretches your arms after all that tension.
Optional Finisher: 3-Minute Burnout
Cycle these back-to-back with no rest:
- 10-second chin-up hold
- 8 bodyweight rows
- 15 towel curls
- Repeat x2
You’ll finish with a solid pump, and that’s when the real growth starts.
Cool Down (3–5 minutes)
Wrap it up with light stretching to ease tight arms and improve flexibility.
- Doorway biceps stretch – 30 sec per arm
- Overhead triceps stretch – 30 sec per arm
- Wrist flexor stretch – 30 sec
- Forward fold with interlocked fingers – 1 min
Real-World Consistency = Pedro Pascal Results
Remember — Pedro Pascal didn’t build those trending arms overnight. And he wasn’t curling heavy bars in a gym 6 days a week. He trained with consistency, body control, and likely relied on high-rep movements, functional drills, and time-efficient sessions that worked around his filming schedule.
And guess what? That means you can too.
Whether you’re at home, traveling, or just want a break from the weights, this workout gives you:
- Serious arm engagement
- Functional upper-body strength
- Zero equipment dependency
- A challenge that adapts as you improve
Bonus Tips to Grow Your Biceps Without Weights
1. Time Under Tension
Slow reps = more stimulus. Try lowering slowly for 3–4 seconds during chin-ups or rows.
2. Full Range of Motion
Partial reps = partial results. Always use full extension and full contraction to recruit the entire muscle.
3. Consistency Over Intensity
Two or three sessions weekly, done with intention, are better than one beast-mode workout followed by two weeks off.
4. Eat to Grow
Don’t forget: muscle growth comes from training and recovery. Eat enough protein, sleep well, and hydrate.
Final Thoughts: Train Like Pedro — No Weights Needed
Pedro Pascal’s arms might be trending, but the path he took to build them is refreshingly accessible. No fancy machines. No ego lifts. Just smart, consistent, bodyweight-focused training.
If you’ve got a pull-up bar, some determination, and about 30 minutes, you’ve got everything you need to start building defined, functional biceps — no gym required.
So next time you see Pedro flexing effortlessly on screen, remember: with the right moves, you can train like him too.
