Having muscular biceps is really one of the important parts of bodybuilding and attractive personalities. today we are with some effective and easy bodyweight bicep workouts that can help you to achieve your desired personality.
this blog post is written especially for people at the beginner level who just dived into the world of fitness. These exercises are recommended by many of the fitness experts and gym trainers. you can start training your biceps with these basic workouts.
The main thing that makes any exercise effective is its proper form and techniques. Do any of the exercises after proper knowledge of their form and techniques. In this blog, you will get to know about 5 Effective and Easy Body Weight Bicep Workouts that will help you to achieve your fitness objective.
Can You Get Big Arms With Bodyweight Exercises?
Yes! Anyone can surely build big and strong arms with bodyweight exercises. people can achieve the target of getting fit and in shape with bodyweight exercises. However, bodyweight exercises require more time and effort compared to using additional weights and machines, as doing any exercise or workout with your body weight will be comfortable after some time and if you can’t challenge yourself or your muscles it will remain constant, although you will be still getting some benefits. For better growth and to not lose interest, you can try variations of those exercises.
Suggested tips for effective biceps workout using body weight
- Maintaining a proper form of exercise is very important. While doing exercise focus on targeting your biceps for better results.
- Full Range of Motion is also important (extending and contracting your arm fully while doing exercises as needed)
- Continuously challenge your muscles by increasing the difficulty of your exercises
- Must do Warm-Up and Cool Down, Before starting you must do warm-up exercises to prevent injuries and cool down after completing to bring your body back to normal conditions.
- Pay attention to your body. If you experience pain, discomfort, or fatigue, take a break and allow for proper recovery.
- Consistency is key. Be consistent with your workout routine, and be patient. Building muscle takes time and dedication.
Precautions and safety
If you have any medical condition that affects your ability to exercise or if you are facing any pain or discomfort, it is recommended to first talk to your doctor or your health expert. Before doing any of the exercises you have to first get the proper knowledge of the right form of doing that exercise for preventing any issues and doing any exercise effectively.
The 5 effective body weight bicep workouts
- Chin-ups
- Inverted row
- Towel chin-ups
- Isometric bar hold
- Inverted biceps curl
Chin-ups
The first exercise in our list of 5 effective body weight bicep workouts is chin-ups. Chin-ups are one of the most popular bodyweight workouts. This exercise will be an excellent choice to add to your routine of biceps workouts. Chinupus is helpful for your biceps and this exercise also engages your upper back muscle which increases your upper body strength and stability. Let’s know the steps for doing this workout.
Targeted Muscles: Chin-ups exercise primarily target your Back (Latissimus dorsi) and your arms (biceps brachii).
Before starting doing the exercise firstly you have to find a suitable bar or any bar like a strong and stable thing that can support your body weight.
- Start by extending your arm fully overhead, and grab the bar your palm should be facing you, and place your hand shoulder-width apart.
- Then hang on the bar with your arms fully extended and feet above the ground.
- While doing this your body should be in a straight line.
- Then start the movement by pulling your chest up towards the by bending your elbow.
- Pull yourself up until your chin crosses the bar fully. Your biceps should be fully contracted at the top of the movement.
- Then slowly lower yourself down by extending your arm to go to the start position with a controlled movement.
Perform the desired number of repetitions in each set. Aim for 3-4 sets of 6-12 reps, adjust the difficulty level as needed.
Variation for increasing difficulty: Slowing down the tempo of the movement can increase difficulty, increasing the range of motion (e.g., using a wider grip), or performing more repetition. You can also try some variation exercises of chin-ups like L-sit chin-ups or commando chin-ups.
people also read: Best and Effective Tricep workouts with resistance bands
Inverted row
The next exercise in our list of 5 Effective and Easy biceps workouts using body weight is inverted rows, inverted rows are one of the great bodyweight exercises to train your biceps. This exercise can help to strengthen your whole upper body with the biceps.
Targeted muscle: Inverted row majorly targets your back muscles including the latissimus dorsi, rhomboids, and trapezius, as well as the biceps brachii.
steps to do Inverted row:
- Start by selecting a perfect, strong, and sturdy horizontal bar or surface. This bar should be set at your waist-level height.
- For taking position lie on your back under it, your body should be straight, and extend your arms towards the bar and grab it with your palm facing you. Position your holdings slightly wider than your shoulder width.
- Start the movement by pulling your chest toward the bar using your biceps. Pull your chest until it is almost at the bar. Your biceps are fully contracted and your elbows should be flexed.
- Then lower yourself back to the starting point slowly and in a controlled manner.
Repeat the motion till you reach your desired number of repetitions. Aim for 3-4 sets of 8-12 reps to promote bicep engagement and muscle growth.
For increasing difficulty you can add variations like lifting the feet to create a greater angle, using the weighted vest, and holding a weight. You can also try Inverted row variation exercises like Archer Rows( challenging one side at a time)
Towel chin-ups
The next exercise on our list of 5 Effective and Easy Body Weight Bicep Workouts is just a variation of the regular chin-ups or pull-ups. This exercise mainly focuses on your biceps as well as the muscles of your back and your arms. This exercise does not need any other gym instrument. Adding this exercise to your routine will make your biceps workout more challenging and effective. Let’s know how to do this workout.
Targeted muscle: Like other biceps exercise towel chin-ups primarily target the latissimus dorsi and biceps brachii in addition to these it also engage your forearm muscles.
Before the exercise make its setup by draping the towel over a pull-up bar or any strong and stable surface that can easily hold your weight.
- Hold the towel by your hands and extend your arms fully.
- Start the movement by pulling your chest up by bending your elbow, your body should be in a straight line. Your palms should be facing away from your body, and your hands should be gripping the towels as tightly as possible.
- Focus on using your biceps strength to pull yourself up.
- Pull until your biceps get fully contracted and ensure your body is stable
- then slowly lower your body back down to the hanging position.
- Repeat till you achieve the desired number of repetitions. Aim for 3-4 sets of 6-10 reps to target the biceps effectively.
For increasing difficulty you can use a thicker towel or add weight by using a weighted vest or belt, you can also increase the length of the towel for a wider grip, or try to perform the exercise with one arm at a time. You can also do towel pull-ups and towel hangs for variation.
Isometric bar hold
The next exercise in our list of 5 Effective and Easy Body Weight Bicep Workouts is isometric bar hold. Isometric bar hold can help to increase your biceps and upper body strength and stability. The isometric bar hold or bar hang mainly focuses on your grip strength and forearm muscle but can be also helpful if you add this exercise to your upper body workout. Let’s know how to perform this isometric bar hold exercise.
Targeted muscles: With Isometric bar hold you can target various muscles of the upper body including your forearms muscles, biceps brachii, muscles of the back(latissimus dorsi and trapezius), and also the core muscles.
Start by finding a proper, strong, and stable bar that can able to support your body weight.
- Hold the bard with your hand and your palms should be facing you. Position Your hands about shoulder-width apart on the bar.
- Keep your body in an imaginary straight line from head to feet. And maintain stability.
- Lift your feet from the floor, and your body should hang freely. Your arms should be fully extended. Now, hold this position for as long as you can.
- Engage your core and focus on the tension in your biceps as you maintain the grip.
- Hold yourself up till you achieve your target. If you are a beginner then target to at least hold for 15 to 20 seconds,
You can increase the difficulty by holding the position for a longer time or increase the intensity with a tight grip and try to focus on engaging the full body. You can also add some weight or try to do a one-arm isometric hold for variation.
Inverted biceps curl
The inverted biceps curl is a popular and unique bodyweight exercise that mainly focuses on the biceps. This exercise can be challenging but can have a positive effect and grow your biceps muscles and upper body posture. let’s know how to perform this exercise.
targeted muscles: Inverted biceps curl targets the biceps brachii and forearm muscles, particularly the brachioradialis.
Equipment Needed for this exercise is A horizontal bar or suspension trainer (like gymnastics rings or TRX straps) that can support your body weight.
- Adequate space and a stable anchor point for the equipment.
- Start by setting up the horizontal bar or suspension trainer at about waist height or slightly lower.
- Take the position by standing facing the bar
- then bend to reach down and hold the bar with an overhand grip with your hands positioned shoulder-width apart.
- Walk your feet backward, and make your body perpendicular to the ground. Your heels should be off the ground, and your body should form a straight line from head to heels.
- Start the movement by bending your elbows and curling your body toward the bar.
- You must use your biceps to do the curl. Keep your core engaged and maintain a stable position.
- Curl till your biceps are fully contracted and your chest or chin reaches the bar.
- Lower your body back downward slowly and in a controlled manner to the starting point.
- Repeat the motion till you reach your desired number of counts.
Do push-ups help biceps?
Push-ups primarily target the chest, shoulders, and triceps, rather than the biceps. However, they do engage the biceps to some extent as a secondary muscle group, some variations in pushups may help in building biceps.
Do biceps require heavyweight?
like any other muscle group, building biceps can be achieved through a variety of training methods and techniques thus heavy weights are not always necessary.
