Big biceps are at the forefront of our attention because they are often part of a first impression. After all, who doesn’t want to be noticed from across the room? It turns out that you can make use of the best bodyweight exercises for biceps and do just that – build sizeable muscles and get noticed.
According to a recent survey, women responded that pumped-up arms are among the ten most attractive male body parts. So, there’s entirely a reason why gyms always highlight equipment that works on our biceps. Typical tools include dumbbells and bars.
Such tools are proving themselves to be muscle builders; but, if you have been traveling a lot or can’t head to the gym, no problem. You can still pull off that figure with body weight bicep exercises.
Besides being highly accessible, the best bodyweight exercises for biceps are simple. You can perform these routines without a partner or spotter.
Body weight bicep exercises also benefit other parts of your body. They activate several muscle groups simultaneously, including your lats, abs, and pecs. Moreover, you can quickly adjust chin-up workouts to your level of fitness or ability. When I first started doing push-ups, I could only do 5 in a row. Now I can easily do 40-50 in a row and 100 in less than 5 minutes.
If this is the kind of exercise you want to start with or maintain daily, check out the guide below. Learn how to perform the best bodyweight exercises for biceps and get that lover soon with your guns.
1. Chin-Ups
The most recognized bodyweight routine that works best on your biceps is the chin-up. Often confused with pull-ups, chin-ups also make use of a bar—the same bar used in pull-ups.
What This Exercise Is
Chin-ups are both a bicep- and back-builder. The primary difference between chin-ups and pull-ups is on the type of grip used. Chin-ups make use of an underhand or supinated grip in which your palms are facing you. Pull-ups, on the other hand, are performed with an overhand or pronated grip in which your palms point outward, facing away from you.
The essential move is to pull your body upwards while your hands are gripping on the bar. You’re going to raise yourself until your chin is over the bar.
Why This Works
Chin-ups position the biceps in a stronger line of pull than pull-ups do. That means they will hit your biceps harder. To make chin-ups even more useful, narrow your grip. This positioning will train your biceps more. Chin-ups are indeed on top of the list of the best bodyweight exercises for biceps.
How To Perform
It’s easy to perform and repeat chin-ups. Several styles exist, but you can begin with the regular kind. Later, work towards making your grip narrower. You can also shift to the more difficult routines if you find the standard ones too easy.
Follow the steps detailed below.
- Make use of a chin-up bar. It can be just another pull-up bar somewhere in a free park or playground. If you want unlimited access, you can quickly set up a chin-up bar in your yard or inside your home.
- For a starting position, place your hands about a shoulder-width apart. With palms facing you, grab on the chin-up bar.
- For the standard chin-up, just let your body hang and keep your arms nearly straight. Keep your shoulders and arms stretched tight. Pull your entire body up so that your chin is just above the bar. Lower back down to your starting position and keep control as you do.
- For an isometric chin-up, pull yourself up until your chin is just above the bar. Hold this position for an extended period as your strength allows. Slowly lower yourself to the ground as soon as you feel your strength failing.
- For an eccentric or negative chin-up, pull your body up until your chin reaches above the bar. Lower yourself to a hanging position slowly and with control. Don’t straighten your arms completely. Maintain tension in your shoulders and arms.
Commando Chin-Ups
If you go for a commando chin-up, you will have a different starting position. With your thumbs facing you and arms nearly straight, position your hands together and grab the chin-up bar. Keep the tension in your arms and shoulders.
Pull your body up with the goal of ending up with your head to the left of the bar, and your right shoulder touching the bar. In a controlled manner, lower your body back to the starting position.
Repeat pulling your body up, but this time, do it on the other side – your head towards the right side of the bar, and your left shoulder aiming to touch the bar.
Take turns with the two sides of your body as you repeat the process.
Towel Chin-Ups
For a narrower grip, you may make use of a towel aside from just the chin-up bar. To do towel chin-ups, hang a towel over the bar and wrap each side into your hands. Pull your body as in the regular chin-up and then slowly lower it. Do as many cycles as you possibly can.
2. Biceps Curls
The best bodyweight exercises for biceps are not limited to using chin-up bars. Several bicep-growing workouts can be done using simple tools such as towels, or more standard ones such as a suspension trainer or a resistance band.
What Biceps Curls Are
Biceps curls are arm workouts. The essential move for all biceps curl types is the “curling” motion of your forearms towards your biceps. Typically, you do biceps curls with dumbbells or bars, but you don’t have to use such iron weights to grow bigger biceps. Using body weight and tools such as exercise bands and suspension trainers, you can develop those big guns, too.
Resistance Band Biceps Curls
You can carry exercise bands wherever you are and perform resistance band biceps curls in your convenient time.
Biceps curls using resistance bands are easy to perform and are practical. You are essentially toning your arms without holding a weight. The exercise bands work by challenging your muscles to work against the band’s pull instead of that of gravity.
How To Perform
- Make use of a resistance band, preferably of low to mid-level strength.
- For a starting position, grab the handles of this band, one handle per hand. Step on the middle of the exercise band with both of your feet. Position your feet such that they are shoulder-width apart. Let your arms be entirely straight down, with your hands maintained gripping the handles.
- Curl the resistance band up, hold it, and then slowly release your arms back to the starting position.
- Repeat the cycle of curls as many times as your strength allows.
Suspension Trainer Biceps Curl
Another way to do body weight bicep exercises is to make use of suspension trainers. They are also easy to use and set up.
Here’s how you do the bodyweight biceps curls:
- Make use of a suspension trainer or TRX.
- Grab the trainer, facing the anchor point.
- Lean away from it, keeping your body straight and your upper arms at the sides of your body.
- Pull yourself to the suspension trainer, curling your biceps without moving your upper arms.
- Slowly return to your starting position.
- Repeat the curls in cycles.
- To level up and make a harder move, position your feet closer to the anchor point.
Towel Biceps Curls
Towel biceps curls are practical because you can perform them anywhere as long as you have a towel with you.
How To Position Yourself
- With both hands, hold your towel at the ends.
- Stand with your back leaning against the wall. Keep your abs tight and your back straight. Position yourself securely so that your whole spine touches the wall.
- With your thumbs facing you, grab both ends of the towel and put one foot on the sling. Alternatively, you may also rest your thigh over the towel especially if it is short.
- Keep your shoulders down and back.
How To Do The Exercise
- Pull your hands up against your leg’s resistance, bending your arms and curling your biceps.
- Keep your upper arms stuck close to your body.
- Slowly return to starting position.
- If you wish to do isometric towel biceps curls, pull up such that your upper arms and forearms form a 90-degree angle.
Doorway Curls
Doorway biceps curls can quickly become your favorite among the best bodyweight exercises for biceps. You don’t need to bring tools. Just find a doorway, and you’re good to go.
How To Position Yourself
- With the door open, stand opposite the door frame.
- Set your legs shoulder-width apart.
- With both hands at chest height, grab the door frame.
- Set your thumbs to face you and keep your arms nearly straight.
- Also, maintain your shoulders down and back.
How To Do The Exercise
- Pull yourself towards the door frame until your chest nearly touches it.
- Slowly lower your body back towards the starting position.
- Repeat the curls.
3. Modified Push-ups
Push-ups have a reputation for being unable to target the biceps. Biceps are not the “pushing” type of muscle, but rather the “pulling.” When you do both pulling and pushing exercises, you’re balancing your arm muscles. Push-ups do benefit your upper arms, but, again, standard push-ups do not target some muscles in your upper body. They do not hit your biceps.
Nonetheless, push-ups make it to this list – not the standard kind, but those called modified push-ups. So, if you thought these comfortable routines do not help you work out the goal, reconsider the following exercises. They are among the best bodyweight exercises for biceps. You don’t need iron weights to perform them.
Diamond Push-Ups
While hitting your triceps harder, diamond push-ups do benefit your biceps. The key is bringing your hands closer together. Like chin-ups, the closer your arms are, the more effectively does the routine work your biceps.
How To Position Yourself
- Assume a push-up position.
- Put your hands close together.
- Form a diamond by touching your index fingers as well as your thumbs.
- Tuck your elbows and hips.
- Straighten your spine. Position your torso parallel to the floor.
- Keep your arms at 90 degrees with your shoulders. Stabilize your torso.
- Position your elbows such that they are pointing toward your feet.
How To Perform The Exercise
- Lower your body to the floor, into a push-up.
- Make sure your elbows are still pointing to your feet as you lower yourself. They should brush your sides while going down.
- Press your arms straight.
- Repeat going down and up. You may have 20 to 40 reps.
Close-Grip Push-Ups
- Assume a push-up position, setting your hands shoulder-width apart.
- With elbows to your sides, lower yourself in about two to three seconds.
- Pause while your body is in this low position.
- Push back up.
- You may perform up to 20 reps.
Single-Arm Push-Ups
- Assume a push-up position.
- Straighten your back and move your feet close together.
- Let your right hand rest in between your shoulders and align it with your nose.
- Perform a push-up with only your right hand.
- You may do ten reps for your right hand, and another 10 for your left.
Push-Up Plank Hold
- Lock your arms.
- Assume a push-up position.
- Tighten your abs, keeping your arms locked.
- Hold this position for approximately 45 seconds.
Inside, Hands-Reversed Push-Ups
An inside push-up aims at your biceps by making your arms curl more. You should feel your biceps straining, Again, the closer your hands are for a push-up, the better it benefits your biceps.
- Assume a push-up position.
- Place your hands close to your body.
- Set your hands at a maximum of three inches away from your waistline.
- Reverse your hand position such that your biceps are facing front and hands are facing downwards.
- Lower yourself down as in the standard push-up and come back up.
Feet-Elevated Push-Ups
- Make use of a bench or a sturdy chair.
- Hold a push-up position.
- Elevate your feet on the bench.
- Lower your body to the floor, until your chest is almost touching the floor.
- After a second, push back up as forcibly as possible.
- Repeat the push-ups.
Here’s just a quick tip to make the most of this exercise. If you want to experience more resistance, try a higher bench. The higher the bench elevation, the higher the resistance. You’re counting, again, on body weight bicep exercises. Make the most out of elevated flat benches. Give your arms the challenge they need.
Show Off Sturdy Arms With The Best Bodyweight Exercises for Biceps
Using body weight bicep exercises, you can pull off that arm, and never fear to show it around. However, aside from helping you gain something to be proud of, the best bodyweight exercises for biceps also aid in strengthening your shoulders and forearms.
What is even better is that you can perform the routines without heading out to the gym. You can do them in your home or at the park. Try the above body weight bicep exercises and see how they help you gain big muscles fast.
