If you want to build muscles and get stronger biceps at home using your body weight, this set of Bodyweight Biceps Exercises is perfect for you! Larger and stronger biceps are fantastic to look at, but more than that, they are also important in doing workouts that strengthen the back and improve posture.
Bicep workouts for men and women
All the following Bodyweight Biceps Exercises can be taken advantage of by both men and women to see maximum gains. You can incorporate all the following exercises into your workout regimen.
It’s a myth that men and women need to perform different workouts for bicep gains. All the bodyweight biceps exercises below can be performed by both men and women for huge gains and strength.
Benefit of Bodyweight Biceps Workout
Several advantages come from incorporating bodyweight biceps exercises at home into your biceps workouts plan.
- Bodyweight biceps exercises allow for greater joint safety and stabilization.
- It affords a greater level of variety, which prevents physical and mental burnout.
- It’s allow unilateral training (training one limb at a time), increase core stability for athletes, and improve any muscular imbalances.
- Bodyweight biceps exercises allow the joints to move naturally within their range of motion by creating more joint stability.
- Bodyweight biceps exercises are perfect for the at-home exerciser with the limited space.
Here are 10 exercises to help you build biceps without iron. You can use these as part of a regular workout or as a standalone circuit.
1. Inverted Row
The inverted row is another name for bodyweight rows. It’s also known as an Australian pull-up. The inverted row puts your body in a horizontal position, making it easier to perform.
In the gym, most people do this exercise on the smith machine.
But, you can also perform the inverted row at home by lying under a chair, holding the chair’s sides, and pulling yourself up.
- Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
- Lie under the bar with your legs and body straight. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
- Keeping your legs and body straight, exhale as you pull your chest up to the bar. Hold for a count of two and squeeze your back muscles.
- Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.
- Do not allow your butt to sag. Flex your tummy, squeeze your butt cheeks, and keep your body stiff from your head to your toe.
- Do not allow your elbows to flail. Grab the bar with your hands slightly closer together and keeping your elbows at an angle to your body, similar to doing a bench-press.
- Make sure you go down completely. Lower your body and ensure the arms are extended and raise your body until you touch the chest touches the bar.
2. Chin Up
The chin-up is a strength training exercise. This is a bodyweight exercise that can induce serious muscle growth of the biceps and back.
In this exercise, the palms are faced towards the body. Since the lifter is pulling their own bodyweight, the biceps are usually exposed to loads heavier than what one can lift with a barbell.
- Grasp a pull-up bar with an underhand grip, hands shoulder-width apart or slightly narrower.
- Straighten your arms, keep your knees bent and cross your lower legs.
- Retract your shoulder blades and pull your body up until your chin becomes aligned with the bar.
- Pause for one to two seconds at the top, with the biceps under maximum tension. Slowly lower to the start position.
- Don’t get in the habit of doing half reps and chasing numbers.
- Lower to almost full extension of the elbow but avoid locking out completely.
3. Wide-Grip Pull-Up
The wide-grip pull-up is harder to perform than a standard pull-up because your hands will be further away from the center of your body which makes the exercise more difficult.
- Using an overhand grip, grab on to a pull-up bar with your hands spaced wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your chest high while exaggerating the arch in your lower back.
- Pull yourself up by squeezing your shoulder blades together and contracting your lats until your chin passes the bar.
- Hold the contraction at the top for a second before slowly lowering yourself back to the starting position.
- To decrease bicep involvement, use a thumbless grip.
- Go full range of motion and keep form correct. Avoid jerky movements and keep them controlled.
5. Bicep Leg Curl
The bicep leg curl is a very effective bodyweight isolation exercise for building muscle and strength. Sometimes we just don’t have access to equipment, but that’s not an issue with the bicep leg curl, as you only need your arms and legs.
- Begin by sitting on a chair as close to the edge as possible. Then, place your right hand under your left thigh at the crease between your hamstrings and calves.
- Slowly curl your right up as high as you can. Exhale during this portion of the exercise.
- Hold for a couple of seconds. Then, slowly lower your leg back down, so your foot is just above the ground. Inhale during this portion of the exercise.
- Repeat for the desired number of reps. Repeat the exercise with your left arm.
- Try to get as much range of motion as possible.
- You can perform a variation of the bicep leg curl lying down.
6. Towel bicep curls
You can perform this exercise by standing with your back against the wall and grabbing both ends of a towel while putting one foot on a sling.
- Stand with your knees slightly bent, and your abs tucked in, your non-dominant arm down at your side with your palm facing forward. Put your opposite palm over your wrist.
- Make a fist with your working hand and execute a biceps curl with that arm while resisting it with the other.
- Shift the resistance on the way, so your palm pushes the working arm down. Return to the starting position.
- Finish your set, then repeat, with the other arm doing the work.
- Keep your core tight and your shoulders down while doing this exercise.
7. Incline Push-Ups
Push-ups are a great multi-functional exercise because they work the entire upper body and back. Push-Ups can be a real challenge if done from various angles.
Performing push-ups at an incline angle will put more focus on the lower chest and also train biceps.
- Stand in front of the bench. Place the hands shoulder-width apart on the edge of the bench.
- Adopt an incline plank position by extending the legs backward until the legs and back form a straight line.
- Slowly bend the arms to lower the chest toward the bench. Remember to keep the elbows and arms close to the body.
- Slowly push the body away from the bench, extending the arms but maintaining a slight bend in the elbow.
- Exhale while you exert.
- Stand at a comfortable distance from the bench.
8. Isometric Chin-ups
The Isometric (Iso) means there is no lengthening or shortening of the musculature, simply striving to maintain one shape.
Isometric holds for biceps, you can think of holding bags of groceries in your hands and your elbows are bent at 90-degrees. In this position, your biceps are fully flexed and holding the bags statically in place.
- Grab the pull-up bar with your palms facing you and your hands about shoulder width apart.
- Pull yourself up until your chin is over the bar. If you are unable to do a chin-up, you can still do this exercise by using a chair or step to jump.
- Make sure your chin is above the bar. Hold for 5 seconds then lower down to 90 degrees and hold for 5 then lower down again to just before the bottom.
- Repeat for the desired number of reps.
- Keep the scapula retracted
Resistance Band Biceps Exercises
Exercises for biceps using resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:
- Whether you buy them individually or as a set, resistance bands are inexpensive.
- When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
- Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
- Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level.
9. Band Alternating Biceps Curl
Resistance band bicep curls are a gym workout exercise that targets the biceps and also involves the forearms.
It is one of the best exercises that you can do to build strength and size in your Biceps. Since your active Arm is stabilized, the isolation of the muscle is incredible.
- Start off by placing an exercise band under your feet and hold the handles palms forward in your hands.
- Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in.
- Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle.
- Repeat for as many reps and sets as desired.
- Contract your biceps as you curl your arms up.
10. Resistance Band Hammer Curls
Hammer Curls With Resistance Bands are super effective for building size and strength in your Biceps and Brachioradialis (Forearms). The Neutral grip can also feel better, as it is easier on your wrists.
- Grab a resistance band and stand with your feet shoulder-width apart. Loop the band under your feet, and hold it in each hand, with your palms facing each other.
- Without moving your upper arms, bend your elbows and curl the band toward your shoulders. Your palms should face each other the entire time.
- Pause, and then lower back to the starting position.
- Keep your elbows stationary at your sides, do not let them move.
- Slow Every Repetition Down For Superior gains.
Frequently Asked Questions (FAQ’s)
Q. How often should we work on our biceps?
A. Biceps workout can be done at least 2 days a week with a minimum of 48-72 hours rest in between.
Q. Is it normal for my arms to pain after the workout?
A. It’s not normal to have pain in your arms after a workout. What you should be feeling is a mild soreness and not pain.
Q. How to combine bicep exercises into a great home workout:
- Choose three of the exercises and do 8-12 repetitions.
- Do three sets of each exercise, with 90-120 seconds of rest between sets.
- During isometric exercises, try to hold the position as long as possible. Repeat this three times with 90-120 seconds of rest between sets.
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