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If you’re under the impression that you have to pump iron every day of the week to get impressively strong biceps, then we have some good news for you. You can use bodyweight bicep exercises to achieve the same strength training results either at home or at the gym.
One of the most famous exercises for toning the biceps is the bicep curl. But you may not realize that there are many upper body exercises that utilize your own body weight as resistance, like pull-ups, chin-ups, and inverted rows, that will condition and build your biceps while strengthening your shoulders, chest, and back.
Let’s take a look at some of the bodyweight bicep exercises you can perform:
Close grip chin-ups are bodyweight bicep exercises that work your biceps along with the middle back, forearms, and lats. When you perform close grip chin-up, it places more resistance on your biceps than traditional chip-ups and is a great way to prepare for advanced strength training.
What is even better is that the only equipment you will need for this exercise other than your own body weight is a stable horizontal bar to perform a chin-up.
How to perform close grip chin-ups:
Begin the exercise by grabbing a stable overhead bar with a close underhand grip.Contract your arms to pull your chin up above the bar, and hold this position for several seconds.Release and lower your body to the starting hanging position to complete one rep.If you’re a beginner, you can use an assisted chin-up machine at your local gym to achieve the same results, allowing you to build up the strength in your upper body.
Pull-ups are beginner bodyweight bicep exercises that will condition your biceps, middle back, and lats in one motion. Pull-ups are similar to chin-ups, but they are performed with an overhand grip.
How to perform pull-ups:
Begin the exercise by pulling your upper body toward a horizontal pull-up bar until your chin is several inches above the bar.Hold this position for several seconds.Release to return to the starting hanging position to complete one rep.For the best results, exhale as you lift your upper body up into the pull-up, and inhale as you lower and return to the starting position.
If you’re a beginner and are still building your upper body strength, you can use an assisted machine at the gym or a spotter to help you with this bodyweight exercise.
Parallel grip pull-ups are intermediate bodyweight bicep exercises that are performed on parallel bars at the gym or ones installed above a doorway.
The variation of this pull-up is in the grip, your hands are parallel to each other close together, which will place even more resistance on your biceps in each pull-up motion. This upper body bodyweight exercise will target your biceps and rear deltoid muscles as primary muscle groups.
An inverted row is an intermediate bodyweight exercise that will target the biceps as well as your chest and shoulders. If you have a difficult time performing a traditional row using a barbell, an inverted row using your bodyweight is often an easier and safer alternative to protect and stabilize your lower back and build your biceps.
How to perform inverted rows:
Grip a pull-up bar above you with your feet propped up on an exercise bench or extended on the floor in front of you.Pull your chest toward the bar as you exhale.Inhale and slowly return to the starting position to complete one rep.A plank pose is a beginner bodyweight exercise that may seem simple but is quite challenging to tone your biceps, shoulders, chest, and core at the same time.
The plank pose is a Hatha yoga move that requires you to hold a contracted plank position with your arms supporting your upper body and your legs straight out behind you.
The key to successfully completing this bodyweight exercise is to tighten your upper body and core as you hold the position for anywhere from 30 to 60 seconds.
How to perform the plank:
Begin by lying face down on the floor on a comfortable mat with your hands underneath your shoulders.Inhale and use your core strength and upper body to push your upper body up until your back forms a straight line between your arms and feet.Hold this position for 30 seconds.Lower your body to the floor to complete the exercise.When performing the plank, it’s important to keep your back straight and use your core muscles for stability to achieve the best results from this exercise.
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