Muscular arms are a sign of strength and fitness. Wearing guns is one of the easiest ways to make a big impression. So it’s hardly surprising that one of the most popular gym exercises is the biceps curl. Virtually anyone holding a dumbbell for the first time instinctively curls.
But what if you want to do a weight-free biceps workout at home? Here is a list of Bodyweight biceps exercises you can do at home with pull-up bar or resistance band.
The best bodyweight exercises for your biceps
Here is how to combine biceps exercises into a great home workout:
- Choose three of the exercises and do 8-12 repetitions.
- Do three sets of each exercise with a 90-120 second rest between sets.
- When doing isometric exercises, try to hold the position for as long as possible. Repeat three times with 90-120 seconds of rest between sets.
1. Pull-ups
Starting position:
To grab pull that up bar palms facing you and hands about shoulder width apart. Let yourself hang with your arms almost straight. Keep the tension in your arms and shoulders upright
How to do the exercise:
Pull yourself up until your chin is above the bar (end position). Then lower yourself back to the starting position in a controlled manner.
2. Isometric pull-ups
Starting position:
Pack the pulling up Bar with your palms facing you and your hands about shoulder width apart. Pull yourself up until your chin is above the bar. If you can’t do pull-ups, you can still do this exercise with a chair or a step to jump. Alternatively and a more challenging bicep exercise, you can bend your arms until they are at a 90-degree angle.
How to do the exercise:
Hold this position as long as possible.
3. Negative / eccentric pull-ups
Starting position:
Pack the pulling up Bar with your palms facing you and your hands about shoulder width apart. Pull yourself up until your chin is over the bar
How to do the exercise:
Lower yourself slowly and in a controlled manner into a hanging position. Your arms should not be fully extended in the final position. Make sure to keep the tension in your arms and shoulders in the final position.
Note:
If you can’t Pull-up, You can always do the negatives. Feel free to use a chair or step to jump up. Then run the biceps Exercise.
4. Commando pull-ups
Starting position:
Put your hands close together on that pulling up Bar. Your thumbs should be facing you and your arms should be almost straight. Maintain tension in your arms and shoulders.
How to do the exercise:
Pull your head up to the left of the bar. Try to touch that Chin-up bar with your right shoulder. Then lower yourself back to the starting position in a controlled manner. Then pull your head up to the right of the bar. Try to touch the bar with your left shoulder.
5th head B.Anger (advanced exercise)
Starting position:
Pack the pulling up Bar with your palms facing you and your hands about shoulder width apart. Let yourself hang with your arms almost straight. Maintain tension in your arms and shoulders.
How to do the exercise:
Pull yourself up until your arms are bent at a 90-degree angle. While holding this position, push and pull your body explosively back and forth, as if trying to hit the bar with your forehead.
Extra: biceps exercise that you can do at home without one. can do Chin-up bar
Would you like your Biceps exercises at home, but no dumbbells or a pulling up Bar? No sweat, all you need is a resistance band.
6. Resistance band bicep curls
Starting position:
Sit down with your knees bent so that you are sitting on your heels. Keep your torso high and your shoulders relaxed. Tuck the resistance band under your right knee and hold it in place with your right hand.
How to do the exercise:
Against the resistance of the band, pull your hand toward your right shoulder. As you pull the tape, keep your upper arm still and your elbow under your shoulder and close to your body. Let go of the hold and return to the starting position. Do all of the repetitions on one side, then switch to the other side.
If bigger, stronger arms and a stronger upper body are your goal – don’t forget to check out the The best bodyweight exercises for triceps, also. You can find more tips on building muscle with self-weight exercises here Building Muscle 101.
Do you want to improve your overall strength and fitness? Find the perfect bodyweight training plan for your needs in the in adidas training app now.
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