Building biceps does not have to be in the light of heavy weights or heavy machines in the gym. One can obtain strong, well-defined biceps through bodyweight exercises one can do almost anywhere. Read along for some of the best bicep bodyweight exercises that can help you get started on your road to success.
Why Bodyweight Exercises for Biceps?
Bodyweight exercises are amazing if you want to work out your biceps combined with developing your core, grip strength, and balance. They can be very flexible and easily changed based on the condition of your body.
Benefits of Bicep Bodyweight Exercises
- Flexibility: You don’t need a gym to do a workout. Fine! Get any space at the house, at the park, or whichever space available for you to train with ease.
- Works muscle endurance: Body weight exercises create endurance and mold your biceps.
- Good for All Levels: These exercises are best suited for beginners as well as advanced trainers because they are flexible using the quantity of reps and difficulty levels.
Bodyweight Exercises to Biceps
1. Incline Push-Ups
Incline push-ups. Sort of surprising-albeit, really, it probably shouldn’t be that big of a surprise-incline push-ups actually do pump biceps too. To do an incline push-up, you’re going to want to locate a stationary object at about bench height-most likely something sturdy like a chair, table, or bench-and lift your upper body up off the ground.
- How To Do: Place your hands on an incline bar wider than shoulder-width apart. Sit straight and lower your chest down on the bar. Then push back up.
- Reps: 3 sets of 10-15 reps.
Incline push-ups is a bodyweight exercise that beginners can do regarding bicep exercises, which involves engaging arms and chest.
2. Chin-Ups
Chin-ups are probably the most effective bicep bodyweight exercises, exercising specifically the upper arm.
- How To: Get a bar in your palms, shoulder-width hands. Pull your chin over the bar, and then let yourself drop.
- Reps: 2-3 sets of 6-10 reps.
Lift Tip: Once you can’t even do chin-ups yet, you can train on doing resistance band assisted chin-ups.
3. Isometric Chin-Up Hold
The exercise builds strength by supporting your body in one position while making sure that your biceps are in a tension position.
- How to Do It: Grasp a bar in the chin-up position. Pull yourself up and hold for 10-20 seconds.
- Reps: 3 sets of 10-20 second holds.
The isometric chin-up hold is a great exercise in trying to get bicep endurance with bodyweight exercises.
4. Bodyweight Curls
Bodyweight curls: This is the mimicry of the motion for a proper bicep curl with nothing but your body weight as resistance.
- How to do it: Stand with your feet shoulder-width apart and raise your arms out in front of you, holding your fingers intertwined, curling the way you’d curl with a dumbbell curl.
- Reps: 3 sets of 12-15 reps
5. Close-Grip Push-Ups
This one is kinda more of a tricep and biceps-focused close-grip push-up.
- How to Do It: Do a push-up but place your hands closer together than shoulder-width under your chest. Lower down to the point where your elbows are at right angles then explosively push yourself back up .
- Reps: 3 sets of 8-12 reps.
Close-grip push-ups is one simple but very effective exercise for working on the biceps with bodyweight.
6. Inverted Rows
Inverted rows are excellent for biceps as well as for upper back strength; this means gaining stability while building strength.
- How to do it: lie under the bar or a stable structure with grip hands held at shoulder width and pull yourself up till the chest touches the bar.
- Reps: 3 sets of 10-12 reps.
7. Diamond Push-Ups
The third exercise in the category of bicep body weight is diamond push-ups. This will also help you shape and define your arms.
- How to Do It: Place your hands in a diamond under your chest. Lower down then push back up squeezing your core.
- Reps: 3 sets of 8-10 reps
8. Reverse Plank with Arm Lift
This is a biceps as well as a core exercise. Flip the variation on this exercise.
- How to Do It: Sit on floor, palms down, fingers forward. Curl hips up and away from the floor, lifting one arm up over your head. Hold briefly, lowering your arm back to its starting position, then lift the other arm up the same way.
- Reps: 3 sets of 10-12 lifts per side.
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How often bicep body weight exercises
You should train your biceps two to three times a week. Any more than that might be a sign that your muscles aren’t healing and growing enough between the sessions. A minimum of 48 hours between sessions.
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Frequently Asked Questions about Bicep Bodyweight Exercises
Do I need to have big biceps to develop using bodyweight exercises?
Absolutely! You can really grow big biceps from bodyweight exercises when performed on the regular, and with proper form and progressive overload.
Of all the biceps exercises through bodyweight, which one doesn’t even need equipment?
In fact most of the biceps bodyweight exercises are simply just a bar supported by a sturdy surface, and others don’t need any at all.
When do you see results from bicep bodyweight exercises?
Results will be different with consistency and diet, but you will begin to see good results in 4-6 weeks with consistent effort.
How many sets and reps of biceps should one do?
For the bodyweight exercises, you should look to complete three sets of 8 to 15 repetitions in every exercise that’ll be relative to your strength level.
Would these bodyweight bicep exercises work for a beginner?
Well, yes, these workouts are actually recommended for all levels. You can start with fewer reps and increase them over time.
Bodyweight exercises alone would allow for strong, healthy biceps. Such easy yet useful movements form your arms and, with persistence, marked improvements are always realized. Let’s dive into this routine and experience flexibility and power from your training to get the biceps you want.