13 Best Bodyweight Biceps Exercises

The barbell and dumbbell bicep curl is a ceremony of passage train. They’re one of many first workout routines individuals be taught. And for newbie and superior lifters alike, there may be nothing extra satisfying than seeing your biceps swell after every rep. Plus, once you’re doing them in entrance of the mirror, it’s a flex-time child.

That mentioned, relating to biceps coaching, you do not NEED free weight gear. Do you know you possibly can construct your biceps with simply body weight workout routines?

Who knew! Sure, it’s worthwhile to be extra artistic to construct your arms with body weight bicep workout routines, and having a number of instruments round helps to get an much more satisfying biceps pump, however it may be performed.

On this article, we’ll dive into:

• The biceps muscle anatomy & operate
• Superb instruments for bicep exercises at residence
• The 13 finest body weight bicep workout routines
• Programming ideas and methods for constructing larger biceps

Able to get your flex on? Let’s go.

BICEPS MUSCLE ANATOMY & FUNCTION:

Biceps is the Latin time period for two-headed muscle and the bicep is the primary muscle of the anterior higher arm. The biceps quick head begins on the scapula (close to the ball and socket joint) and inserts into the forearm bone the radius. The biceps lengthy head begins on the supraglenoid tubercle of the scapula (a small projection of the scapula close to the shoulder joint) and inserts on the radius bone close to the quick head.

The biceps cross two joints, the elbow and shoulder, so it acts on each.

As a complete, the first operate of the biceps is elbow flexion (aka curls). The biceps supinate the forearm as nicely (rotate the forearm laterally), and this motion is extra highly effective when the elbow is flexed.

As for the person heads, the biceps long head helps with shoulder abduction and inward rotation of the arm, and the biceps short head assists with shoulder adduction.

The biceps additionally help the anterior deltoid with shoulder flexion and along with the triceps they assist the humeral head within the shoulder joint for shoulder stability.

CAN YOU BUILD YOUR BICEPS AT HOME WITH JUST BODYWEIGHT EXERCISES?

With regards to constructing muscle, you want two issues, resistance and time beneath stress. Each of those may be achieved at residence or within the health club. Your physique doesn’t know what sort of resistance you might be making use of to it. The physique has no magic change that determines whether or not you might be figuring out with dumbbells or your body weight.

It simply is aware of resistance, and body weight works effective for many physique components, together with the biceps. With time beneath stress, it’s thought it’s worthwhile to apply between 30 to 40 seconds per set to spark muscle progress. If you’re working with body weight, that is achieved in a number of methods:

1. Extra reps
2. Slower rep velocity on the concentric and eccentric contraction
3. Pauses and isometric contractions

All this may be performed within the consolation of your individual residence, with none gear.

It ought to be famous that we’re NOT saying body weight biceps workout routines are superior to dumbbell bicep exercises or every other gear, and even that they’re simply pretty much as good, however we’re saying that you would be able to construct your biceps with out them. In fact, in the event you do have entry to gear, you’ve got a higher benefit of constructing your biceps as a result of it is simpler to progressive overload with weight and you will have extra train selection. Nonetheless, even with simply your body weight, you’ve got loads of biceps workout routines, as you’ll see beneath.

IDEAL TOOLS TO HAVE FOR TRAINING BICEPS AT HOME:

With regards to body weight biceps workout routines, it’s useful however not important to have a number of instruments helpful. Listed here are a number of of our favourite implements to have round for body weight workout routines.

• Towel: Everybody ought to have a towel. A towel will act because the deal with to have the ability to entry your body weight resistance.
• Pull Up Bar (aka Chin Up Bar): A pull up bar is a very powerful calisthenic tool you possibly can have. It would go a great distance to your at residence biceps exercises. With it, you are able to do top-of-the-line bicep builders round, the chin-up. But when you do not have it, no worries. There are nonetheless loads of workout routines.
• Squat Rack: In a great world, a squat rack can be even higher, because it comes with a pull up bar, and you are able to do inverted rows and body weight curls utilizing gravity as resistance with a barbell set into the rack. However, in the event you had all that, you won’t be on the lookout for body weight bicep workout routines within the first place, until possibly you simply do not have dumbbells. Or, you merely favor coaching relative energy (body weight). Be aware: You possibly can replicate an inverted row/curl with two chairs and a pole alongside the middle, however be certain that it is protected.
• Suspension Coach: An affordable and nice choice to coach the biceps is the suspension coach, with TRX being a primary instance. With this, you can too do inverted rows and variations of body weight bicep curls.
• Resistance Band: Resistance bands pair fantastically with body weight workout routines, particularly for higher arm workout routines. We can’t embody resistance band bicep workout routines, as they are not technically body weight actions, however if in case you have bands, listed here are our favourite resistance band biceps exercises.

Even when you do not have these instruments, there are nonetheless workarounds to coaching the biceps at residence. As you will note with these finest body weight bicep workout routines, there are many choices. Actually, all you really want is your physique.



13 BEST BODYWEIGHT BICEP EXERCISES

Listed here are the 13 finest biceps workout routines you are able to do at residence. Some will purely be body weight workout routines, whereas others will use the instruments we talked about above.

It might be good if in case you have a mirror round too, to admire that biceps pump!

1. Body weight Facet-Mendacity Biceps Curl:



Having the soundness of the ground and the burden of your torso by mendacity in your aspect you’ll carry out a biceps curl that trains your biceps in a small however intense vary of movement. It helps to lie on a mat or one thing mushy as you may be urgent your forearm into the bottom. Doing this on a strong flooring could also be uncomfortable.

The right way to:

1. Lie in your left-hand aspect after which bend your knees to 90 levels.
2. Place your proper hand behind your head or have it resting in your aspect.
3. Place your left hand beneath your left leg seize your left leg and pull up till you’re feeling a contraction in your bicep.
4. Pause for a beat and slowly decrease all the way down to the bottom.
5. Repeat for the specified reps after which carry out on the opposite aspect.

Finest rep vary: 10+

2. Body weight Standing Biceps Curl With Impartial Grip:



With the body weight standing bicep curl you want a strong anchor level to carry on to. Due to this, you’ll be coaching grip and forearm energy in addition to coaching your biceps. Watch out right here to not pull your self towards the anchor level however to provoke the motion by bending your elbows.

 The right way to:

1. Rise up straight with the anchor level at arm’s size.
2. Take a agency grip with each fingers in a impartial place (palms dealing with in).
3. Curl your self in direction of the anchor level and hold your shoulders down and chest up till your elbows are absolutely flexed.
4. Slowly decrease again till your arms a straight and relaxation and repeat.

Finest rep vary: 10-20

3. Biceps Leg Focus Curl:



Just like the traditional focus curl however utilizing your self as resistance. With this train is finest to sit down up excessive so your legs are hanging fully free for an even bigger vary of movement. You’re lifting your leg together with your hand however it’s worthwhile to apply your individual pressure and carry out slowly to get sufficient muscle-building stress on the biceps.

The right way to:

1. Put a number of cushions on a chair and sit down with the working leg hanging above the bottom.
2. Put the working forearm in your inside thigh and grip beneath the knee on the alternative leg.
3. Curl up your leg whereas actively urgent your leg down to supply further resistance.
4. Be sure your elbow stays in your thigh.
5. As soon as your hip is absolutely flexed slowly decrease down and repeat for reps.

 Finest rep vary: 10-20

4. Reverse Push-up:



You all know push-ups prepare the chest, triceps, and shoulders and have nice core stability advantages. However once you transfer the alignment of your fingers by reversing then produces extra elbow flexion which will get the biceps extra concerned. That is a complicated push-up variation that locations extra pressure on the wrist and anterior shoulder so ease into this one with fewer reps and good type.

The right way to:

1. Get in your fingers and knees and place your fingers shoulder width aside together with your fingers dealing with towards your toes (as a lot as doable).
2. Straighten your legs and get right into a strong entrance plank.
3. Slower decrease to the bottom by bending your elbows till your chest is simply above the bottom.
4. Push again up till your elbows are absolutely prolonged.
5. Reset and repeat for reps.

Finest rep vary: 8-15

5. Thoughts Muscle Biceps Curl:



This biceps curl is all you as a result of it’s you that gives the resistance. By squeezing your fingers and specializing in the mind-muscle connection between you and your biceps, you slowly carry out a biceps curl utilizing simply your physique weight. To get essentially the most out of this train, you will need to do your finest to supply most stress. If you lose this stress, finish the set.

In case you do not imagine that you would be able to construct muscle by simply utilizing forceful contractions like this, learn our article on mind muscle connection.

 The right way to:

1. Stand tall together with your arms by your aspect about shoulder width aside and palms in an underhand grip place dealing with away from you.
2. Type a fist with each, actively squeezing your fingers.
3. Slowly carry out a bicep curl, ensuring to create max stress on the way in which up. Squeeze your biceps tightly as you curl the air and attain the highest.
4. Maintain the contraction for a pair seconds.
5. Return slowly to full elbow extension and relaxation and repeat for reps.

Finest rep vary: Do that for time ensuring to get between 40-60 seconds of time beneath stress.

6. Mendacity Double Legs Hammer Curl with Towel (Physique Strikes):



This distinctive hammer curl seems to be like a sit-up, however it’s not. You’re utilizing your torso because the resistance to carry out a biceps curl. Since you’re holding a towel within the impartial grip place, you’ll prepare your biceps and forearms from a distinct angle. The trick is to maintain your backbone impartial as to not put an excessive amount of stress in your again.

The right way to:

1. Whereas on the prime of a sit-up place, wrap a towel behind your knees and grip each ends of the towel with palms dealing with inwards.
2. Decrease your torso all the way down to the ground after which carry your toes off the ground.
3. Use your biceps to slowly carry your torso off the ground till you possibly can sit up so far as you possibly can go.
4. Slowly decrease your torso to the ground solely utilizing your arm, not your abs.
5. Repeat for reps.

Finest rep vary: 8-15

7. Mendacity Double Legs Reverse Curl with Towel (Legs Transfer):



Just like the train above besides you might be utilizing a reverse grip. The reverse grip trains the weaker forearm extensors that are vital to energy for higher muscle growth of the forearm and to forestall energy imbalance accidents to the wrist and elbow. It is also a great way to focus on the lengthy head of the biceps.

The right way to:

1. Whereas on the prime of a sit-up place, wrap a towel behind your knees and grip each ends of the towel, so your knuckles are dealing with towards you.
2. Decrease your torso all the way down to the ground after which carry your toes off the ground.
3. Use your biceps to slowly carry your self off the ground till you possibly can sit up so far as you possibly can go.
4. Slowly decrease your torso to the ground solely utilizing your arms.
5. Reset and repeat for reps.

 Finest rep vary: 8-15

8. Mendacity Double Legs Hammer Curl with Towel (Legs Strikes):



Just like the mendacity double leg hammer curl above besides your utilizing your legs as resistance and never your torso. Now as you’re on the prime of the sit-up, your core energy comes into play to carry this place. It’s worthwhile to actively resist together with your legs right here to supply the mandatory resistance.

The right way to:

1. Sitting down together with your legs straight and ankles crossed over, place a towel beneath your knees after which sit up.
2. Grip the towel with a impartial grip tightly.
3. Carry out a curl, curling your knees in direction of your chest whereas actively resisting together with your leg to provide the resistance.
4. Slowly decrease to the beginning place and repeat for reps.

Finest rep vary: 8-15

9. Inverted Biceps Curl:



With the bar biceps curl, assume inverted row however you might be utilizing your biceps and never your again. The motion is all within the elbows, and because you arms slightly large, it is good for concentrating on the quick head of the biceps for some arm thickness.

That is ideally carried out in a squat rack with a barbell, however you’ve got a few choices in the event you don’t have one. When you have two very steady chairs and a robust pole or bar that you would be able to set on the tops of the chairs again relaxation, however watch out as it’s worthwhile to be certain that it is protected and the bar can assist your weight.

When you have suspension coach you can too use that, in fact. Or if in case you have entry to a playground or have play gear at your own home you are able to do an inverted biceps curl on it. You will get artistic with different choices too, however please be certain that it might probably assist your weight earlier than repping out. 

The right way to:

1. Set the barbell within the squat rack at your required depth. Decrease is tougher and better simpler.
2. Get beneath the barbell and grip with an overhand grip shoulder width aside.
3. Straighten your legs and have interaction your glutes and core to get your physique in a straight line.
4. Curl your chest in direction of the barbell till you can’t go any additional.
5. Slowly decrease down and reset and repeat.

Finest rep vary: 8-12

10. Inverted Shut Grip Biceps Curl:



The setup for the bar shut grip curl is similar because the above train besides your curling together with your fingers collectively. Shut-grip curls goal the lengthy head of the biceps, which supplies the biceps that good peak once you flex. This can be a development from the shoulder width variation above.

Be aware: You possibly can replicate this if in case you have two very steady chairs and a robust pole or bar that you would be able to set on the tops of the chairs again relaxation, however watch out It’s worthwhile to be certain that it is protected and the bar can assist your weight.

The right way to:

1. Set the barbell within the squat rack at your required depth.
2. Get beneath the barbell and grip with an overhand hand collectively grip. Please alter for consolation.
3. Straighten your legs and have interaction your glutes and core to get your physique in a straight line.
4. Curl your chest in direction of the bar till you’re feeling an intense contraction.
5. Slowly decrease down and reset and repeat.

Finest rep vary: 8-12

11. Shut Grip Chin-Ups:



Chin-ups are the last word higher physique, again, and biceps builder since you’re utilizing your whole body weight as resistance. It isn’t simply one of the best body weight bicep train, it is also one of the best of one of the best body weight workout routines. And all you want is a pull up bar.

As for the close-grip variation, it takes issues to a different stage by coaching the lengthy head with much more resistance. Primarily, the shut grip locations further emphasis in your biceps/higher arms and rather less out of your again, and it will increase the vary of movement…Be sure to flex after this one.

The right way to:

1. Grip a chin up bar with an underhand grip together with your fingers round 6 inches aside. Once more, alter the grip for consolation.
2. From a lifeless grasp place pull your physique as much as get your chin/higher chest to the chin up bar.  
3. Decrease all the way down to the lifeless grasp place and repeat.
4. For added issue, maintain the highest and center positions for time. These can be known as isometric chin ups, and they’re nice for constructing much more energy.

Finest rep vary: 5-15

12. Standing Suspension Arm Curl (Elbows Up):



The great thing about the suspension coach biceps curl is twofold. First, by adjusting your toes you may make this curl roughly intense so everyone will be capable of do it. Second, the inherent instability of the suspension coach will prepare extra of your physique’s stabilizing muscle mass, enhancing your stability and stability. That is greater than only a biceps curl.

The right way to:

1. Arrange a suspension coach on the center size setting and grip the handles together with your palms dealing with up about shoulder width aside.
2. Stroll your toes in or out to your required depth.
3. Lengthen your arms again to full extension.
4. Curl the handles in direction of your temples and hold your elbows excessive.
5. When your biceps are absolutely contracted slowly decrease to the beginning place and reset and repeat.

Finest rep vary: 10-20

13. Suspension Coach Facet Arm Biceps Curl:



Standing laterally to the anchor level this suspension on arm curl with prepare your biceps from a distinct angle for higher muscle growth. Not solely do you present extra muscle-building resistance to your biceps however you energy imbalances between sides and prepare your lateral stability too.

The right way to:

1. Stand aspect on the suspension coach, seize one deal with and straighten your arm.
2. Regulate your toes to your required depth.
3. Whereas standing straight, curl your hand in direction of your ear till your biceps are absolutely contracted.
4. Slowly decrease to the beginning place and reset and repeat.
5. Repeat on the opposite aspect.

Finest rep vary: 8-15

BODYWEIGHT BICEP WORKOUT: IDEAL REP RANGES AND VOLUME

Muscle and energy are in-built quite a lot of set and rep ranges. The important thing right here with body weight bicep workout routines is time beneath stress. As beforehand talked about anyplace between 30 to 40 seconds per set is a good spark for muscle progress. This may be achieved with extra reps, a slower rep velocity, or utilizing pauses and isometric contractions.

If you’re coaching primarily with body weight workout routines utilizing regular rep velocity, the perfect rep ranges shall be increased, between 10-25 reps for 2-4 units. This finally ends up being between 40 to 100 reps of complete quantity, which can present loads of muscle-building stimuli.

Nonetheless, once you sluggish your rep velocity down or use pauses for isometric contractions, reps between 6-12 work finest, relying on how lengthy it takes you to get 30 to 40 seconds of time beneath stress.

A brief notice on isometric contractions, it’s when the muscle produces pressure however there isn’t any motion.

Isometrics works nice with body weight workout routines like pull ups, chin ups, and inverted curls. The biceps may be strengthened and activated extraordinarily nicely with isometric contractions. You simply want to essentially squeeze your biceps tightly. That is particularly vital if in case you have restricted gear to coach your biceps and are doing body weight bicep workout routines.

For instance, performing elbow flexion with palms up beneath a countertop. Now the quantity of pressure you produce is on you. The more durable you press your palms up with this train the extra you’ll really feel it. When doing one thing like this, contractions of 4 to seven seconds for 10 to 12 reps works nicely.

For bicep physique weight workout routines which can be troublesome, like chin ups, you’ll have to simply do your finest with rep and time beneath stress. However the great point is, you possibly can simply progressive overload by doing extra reps after which finally including an exterior load like a weighted vest. Chin ups are among the many finest bicep workout routines, weights included.

WRAPPING UP BICEP BODY WEIGHT EXERCISES:

If you’re doing a body weight bicep exercise at residence with out entry to free weights, it pays to be artistic and assume slightly exterior the field. With a mixture of body weight workout routines and makeshift instruments you’ve got round your own home, you will get in an awesome bicep exercise and finally construct biceps worthy of flexing.

Different Body weight Workouts:

Body weight Exercises:

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