When it comes to building muscle, people often think that they need to go to the gyms with childcare and lift heavy weights. While that can be effective, it’s not the only way to build muscle. Bodyweight exercises can be just as effective, and they can be done anywhere, anytime, without the need for any equipment. In this article, we’ll focus on the biceps and explore the ultimate bodyweight bicep exercises that you can do without a gym.

Why Bodyweight Bicep Exercises?

Before we dive into the exercises, let’s talk about why bodyweight bicep exercises are a great option. First of all, they don’t require any equipment, which means you can do them anywhere, whether you’re at home, at work, or on vacation. Secondly, bodyweight exercises are functional, which means they mimic everyday movements and can help improve your overall fitness. Finally, bodyweight exercises can be just as effective as lifting weights, as long as you use the right techniques and progressions.

Push-Ups

Push-ups are classic bodyweight bicep exercises that works the chest, triceps, shoulders, and, you guessed it, the biceps. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest touches the ground, then push back up to the starting position. To engage your biceps more, try doing diamond push-ups, where you bring your hands close together to form a diamond shape.

Pull-Ups

Pull-ups are challenging exercises that require a pull-up bar, but they’re one of the best bodyweight bicep exercises for building bicep strength and size. To perform a pull-up, hang from a pull-up bar with your palms facing away from you, then pull your body up until your chin is above the bar. Lower yourself back down to the starting position, and repeat. If you can’t do a full pull-up, try doing negatives, where you jump up to the top of the movement and lower yourself down slowly.

Chin-Ups

Chin-ups are similar to pull-ups, but with your palms facing towards you. This variation puts more emphasis on the biceps, making it great bodyweight bicep exercises. To perform a chin-up, hang from a chin-up bar with your palms facing towards you, then pull your body up until your chin is above the bar. Lower yourself back down to the starting position, and repeat. If you can’t do a full chin-up, try doing assisted chin-ups, where you use a resistance band or have a partner help you.

Dips

Dips are another classic bodyweight bicep exercises that works the triceps, chest, and shoulders, but they also engage the biceps. To perform a dip, find a set of parallel bars or use two chairs. Place your hands on the bars or chairs, then lower your body until your elbows are at a 90-degree angle. Push yourself back up to the starting position, and repeat. To engage your biceps more, lean forward slightly during the movement.

Bodyweight Bicep Curls

Yes, you can do bicep curls without any weights! To perform a bodyweight bicep curl, stand with your feet shoulder-width apart and your arms at your sides. Bend your elbows and curl your hands towards your shoulders, keeping your palms facing up. Squeeze your biceps at the top of the movement, then lower your arms back down to the starting position. To make this exercise more challenging, try doing it on one leg or with your feet close together.

Isometric Holds

Isometric holds are a great way to build strength and endurance in your biceps. To perform an isometric hold, hold your arm out in front of you with your elbow bent at a 90-degree angle. Keep your palm facing up and hold this position for as long as you can. You should feel a burn in your biceps as you hold the position. Repeat on the other arm. To make this exercise more challenging, try holding a towel or resistance band between your hands while you perform the hold.

Inverted Rows

Inverted rows are a great exercise for building bicep strength and improving posture. To perform an inverted row, find a sturdy horizontal bar that you can hang from. Lie underneath the bar and grab it with your palms facing towards you. Pull your chest up towards the bar, then lower yourself back down to the starting position. Repeat for several reps. To make this exercise more challenging, try lifting your feet off the ground and holding them in the air as you perform the rows.

Pike Push-Ups

Pike push-ups are bodyweight exercises that works the shoulders, triceps, and biceps. To perform a pike push-up, start in a downward dog position with your hands on the ground and your hips in the air. Lower your head towards the ground, then push back up to the starting position. Repeat for several reps. To engage your biceps more, keep your elbows close to your body as you perform the push-up.

Handstand Push-Ups

Handstand push-ups are challenging exercises that requires a lot of upper body strength and balance. To perform a handstand push-up, start in a handstand position against a wall. Lower your head towards the ground, then push back up to the starting position. Repeat for several reps. To make this exercise more challenging, try doing it without the wall for support.

Spiderman Push-Ups

Spiderman push-ups are a variation of the classic push-up that engage the biceps more. To perform a Spiderman push-up, start in a push-up position with your hands shoulder-width apart. As you lower your body towards the ground, bring your right knee towards your right elbow. Push back up to the starting position, then repeat on the other side. To make this exercise more challenging, try doing it on one hand and one foot, or with your feet on an unstable surface.

In Conclusion

Building strong and toned biceps doesn’t require a gym or any fancy equipment. Bodyweight exercises can be just as effective, and they can be done anywhere, anytime. The ultimate bodyweight bicep exercises that we’ve discussed in this article include push-ups, pull-ups, chin-ups, dips, bodyweight bicep curls, isometric holds, inverted rows, pike push-ups, handstand push-ups, and spiderman push-ups. By incorporating these exercises into your workout routine, you can build the biceps of your dreams and improve your overall fitness. Remember to use proper form, progress at your own pace, and have fun! Learn How to Build Muscles with Bodyweight Leg Workout.