For strong, sexy arms, you’ll want to pair the best bodyweight biceps exercises with those for your triceps. This way you get them toned in all directions. This helps give your arms balance. And, make them look good from the front, side and back.
You can do these exercises anywhere. Though some of them will need simple equipment you can find around your home, like a bar to hang on.
Best Bodyweight Exercises for Biceps
Chin ups are possibly the best bicep bodyweight exercises. Basically, it is like doing bicep curls with your own bodyweight. This allows your body (and its weight) to take the place of the barbell or dumbbells.
For focusing on your biceps, we prefer doing chin ups to pull ups. This allows your bicep muscles to experience more of the load.
How to Perform Chin Ups:
- Hold the bar with an underhand grip (hands facing you).
- Adjust your hands so that your grip is slightly closer than shoulder width.
- Relax your shoulders and let yourself hang down from the bar.
- Slowly pull your chest towards the bar.
- Make sure your chin goes completely over the bar and pause a bit.
- Then, bring yourself slowly down to the bottom position.
This is a great alternative to chin ups or pull ups. If you can’t do a chin up or pull up, then using inverted rows is a better option.
This is because you’ll be able to use proper form to target the right muscles. Also, by doing more reps, you’re able to put give your biceps more time under tension. This is what builds and strengthens muscles.
Inverted rows work like push ups. But, it is done by pulling instead of pushing your body. The contractions and relaxations of pulling your bodyweight loads your biceps really well.
How to Perform Inverted Rows:
If you are in a gym then you will have access to the appropriate bar. If you’re at home, you can use a kitchen table instead. Anything that you can go under works. Just make sure it is stable and strong enough to hold your weight.
- Lie down on the ground underneath the bar. For added tension and a bit more bicep work, you can suspend your body between the bar and the ground with only your heels touching the ground.
- Hold the bar with an overhand grip.
- Pull yourself up to the bar and hold the top position for a few seconds.
- Remember to keep your body straight throughout the exercise.
- Also, try pulling your chest to the bar, and not your hips.
- From the top position, slowly lower yourself back to the beginning position.
- This is one rep.
Bicep Push Ups
What? Push ups? Are you sure?
We’re used to thinking of push ups as a chest or triceps exercise. But, they actually work a lot more muscles. Among these are your core and your biceps.
The reasons that this is possible is that there are quite a bit of push-up variations that you can do as bodyweight exercises. By varying the position of your hands, you are able to target different muscles.
For biceps loading, we want to positions the hands facing out. This particular variation puts emphasis on the biceps.
How to Perform Biceps Push Ups:
- Get into the push-up position.
- To target the biceps, we’ll modify the regular push up hand position.
- Instead of positioning your hands with fingers facing to the front, turn your hands slightly outward.
- This way, you’ll have your palms fully on the mat with your fingers pointing outward about 45 degrees.
- Keep your hands directly beneath your shoulders.
- Slowly lower your chest down till you’re about an inch from the ground.
- Hold the bottom position for 1 to 2 seconds.
- Squeeze your biceps on the way down.
- Slowly push yourself back up to your starting position.
Self-Resisted Bicep Curl
Think of this particular exercise as a biceps curl where your opposing hand acts a dumbbell. The concept of the exercise is to use your own strength (your other hand) as resistance. As such, it takes the place of the weight of the dumbbell.
How to Perform Resisted Bicep Curls:
- Stand upright with your feet hip-width apart.
- Bring one hand to your side with the palm facing upward.
- Reach your opposing arm across your body and place that palm over the other palm.
- Apply downward pressure with the grasping arm (arm on top).
- Bend the elbow of the lower hand to bring the upper hand to shoulder high.
- Slowly lower your hand down.
- Do 8 to 12 repetitions.
Then, switch hands.
Towel Bicep Curls
This biceps curl uses a towel and your foot to create the necessary resistance
How to Perform Towel Bicep Curls:
You can do this exercise standing or seated down. We do prefer doing it standing. This position allows you to get more range of motion with your leg. If you don’t like balancing yourself while doing the exercise, you can rest against the wall.
- Grab one end of a towel and curl it around your leg.
- With the other hand, get hold of the other end of the towel.
- Using both arms, slowly curl the towel up towards your chest.
- Your leg works as the resistance (weight).
- Make sure not to move your upper arms. Instead, focus the movement on the biceps, using them to curl your leg up.
- When your arms get to chest high, pause and hold the position. Squeeze your biceps.
- Slowly lower your hands to return to your starting position.
That’s right. Your door can work as a home gym equipment. This exercise works the biceps quite smoothly from the pressing.
How to Perform Doorway Curls:
There are a few variations of this exercise. You can use a door, door frame or post. The concept is holding onto the door frame, door or post and pull yourself to it using your biceps.
- Stand opposite the door frame with your legs shoulder-width apart.
- Get a good grip on the door frame.
- Keep your arm straight.
- If doing a single-handed curl, place the other arm on your chest.
- Pull slowly until your chest comes close to the door frame.
- Slowly bring yourself back to your starting position.
Dips primarily work the triceps and chest muscles. However, the biceps are not completely left out when doing bench dips.
How to Perform Bench Dips:
- Position your hands shoulder-width apart on an elevated platform. You can position a chair or bench behind you.
- Move your hips in front of the bench and place your legs straight in front of you. Keep your feet hip-width apart
- Begin by straightening your arms. Then, keep a little bend on the elbows.
- Lower your body till your upper arm is parallel to the floor. We prefer limiting the range of motion because going too low puts more stress on your shoulders.
- Remember to keep your back as close to the bench as possible.
- When you get to the bottom position (upper arms are parallel to the floor), push yourself back up to the starting position.