What Are Bodyweight Exercises for Biceps?

Top Bodyweight Exercises for Biceps

1. Chin-Ups

Chin-ups are one of the best bodyweight exercises for targeting the biceps.

How to Perform:

• Grab a pull-up bar with your palms facing you (supinated grip).
• Hang with your arms fully extended.
• Pull your body up until your chin is above the bar.
• Slowly lower yourself back to the starting position.

Muscles Worked: Biceps, forearms, and upper back.

Tips:

• Engage your core to avoid swinging.
• Keep your elbows close to your body.

2. Bodyweight Curls

Bodyweight curls mimic the motion of a traditional curl but use your body weight for resistance.

How to Perform:

• Stand facing a sturdy object like a railing or a low bar.
• Grip the bar with your palms facing up.
• Lean back with your arms extended.
• Pull yourself toward the bar, bending your elbows.
• Slowly return to the starting position.

Muscles Worked: Biceps.

Tips:

• Keep your movements slow and controlled.
• Adjust the angle to increase or decrease difficulty.

3. Isometric Bicep Holds

Isometric exercises build strength by holding a position rather than moving.

How to Perform:

• Stand upright and bend your elbows to 90 degrees.
• Clench your fists as if you are holding an invisible barbell.
• Squeeze your biceps as hard as possible and hold for 15-30 seconds.

Muscles Worked: Biceps.

Tips:

• Focus on maximum contraction for the best results.
• Gradually increase the hold time as you gain strength.

4. Towel Rows

Towel rows are a great biceps exercise that uses a towel and a doorframe.

How to Perform:

• Wrap a sturdy towel around a door handle or sturdy post.
• Hold both ends of the towel with your palms facing up.
• Lean back, keeping your body straight.
• Pull yourself forward by bending your elbows.
• Slowly return to the starting position.

Muscles Worked: Biceps, back.

Tips:

• Keep your core engaged to prevent sagging.
• Use a strong grip to avoid slipping.

5. Diamond Push-Ups

Although primarily a triceps exercise, diamond push-ups also engage the biceps.

How to Perform:

• Get into a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.
• Lower your body until your chest nearly touches your hands.
• Push back up to the starting position.

Muscles Worked: Biceps, triceps, and chest.

Tips:

• Maintain a straight body line from your shoulders to your heels.
• Don’t flare your elbows outward.

Combining Bodyweight Exercises into a Routine

To maximize your results, create a bodyweight workout routine focusing on biceps. Here’s a sample:

• Chin-Ups: 3 sets of 8-10 reps.
• Bodyweight Curls: 3 sets of 10-12 reps.
• Isometric Bicep Holds: 3 sets of 20 seconds.
• Towel Rows: 3 sets of 8-10 reps.
• Diamond Push-Ups: 3 sets of 10-12 reps.

Rest Time: Rest for 60 seconds between each set.

Tips for Better Results

1. Consistency: Perform your workout 2-3 times per week for optimal results.
2. Progressive Overload: Increase the number of repetitions or hold times as you become stronger.
3. Focus on Form: Proper form prevents injury and ensures you’re effectively targeting the biceps.

How MyFitnessCoach App Can Help

If you want to incorporate these bodyweight bicep exercises into a structured fitness plan, the MyFitnessCoach app can help. It offers personalized workout routines, progress tracking, and expert tips to guide you on your fitness journey.

Ready to strengthen your biceps with bodyweight exercises? Download the MyFitnessCoach app today to access customized workout plans, track your progress, and stay motivated on your fitness journey. Start building powerful arms anytime, anywhere—no gym required!