Nobody would say no to having a set of biceps that would make anybody proud to show them off in a tank top.
You don't necessarily need a fully loaded gym with weights and equipment to shape your biceps.
You can target and develop your biceps with bodyweight workouts that bring you closer to that sculpted appearance you've been striving for. Today, we'll look at some of the best bodyweight bicep building exercises. We'll go through various exercises, methods, and routines that you may do in your home (or anywhere) to shape your biceps. So, let's begin!
Top 7 Bodyweight Exercises for Biceps
Planks
Planks are undoubtedly effective for strengthening your core but also significantly benefit your biceps.
To perform a plank, begin in a prone position with your hands on the floor and your elbows positioned directly under your shoulders at a 90-degree angle. Keep your chin tucked and maintain a straight spine parallel to the floor. Engage your core by drawing your belly button in and relying on your biceps for support. Hold this position for as long as possible, then repeat the exercise.
Chaturanga
Yoga poses have extended their benefits beyond yoga classes. This timeless posture engages your biceps and core muscles regardless of your yoga expertise.
Begin in the standard plank or prone position. Place your hands on the floor with your elbows directly under your shoulders at a 90-degree angle. Lower your body until your elbows are level with your sides, ensuring alignment between your chest, upper arms, shoulders, and elbows. Push yourself back up into the plank position and repeat the exercise.
Dive-Bomber Push-Up
Get yourself beyond standard push-ups and experience significant bicep engagement with dive-bomber push-ups.
Start in an upward dog position: rest your pelvis on the floor, elevate your hips, and place your feet shoulder-width apart. Gradually lower your head while arching your back. Then, reverse the motion to return to the initial position.
Inverted Row
This exercise is ideal for those working towards full pull-ups. For this movement, you'll require a bar or rings positioned at approximately waist height.
Start by lying face up on the ground beneath the bar. Hold onto the bar with your hands slightly wider than shoulder-width apart, and ensure your palms are facing away from your body. Tighten your abdominal and gluteal muscles to maintain a straight and rigid body. Lift yourself upward until your chest makes contact with the bar, then lower yourself down in a controlled manner. Repeat this exercise for multiple repetitions.
Do you want to make it even more complicated? Lowering the bar will introduce additional resistance to your biceps, making the exercise more demanding.
Chin-Up
Chin-ups are a demanding exercise that targets your biceps, triceps, and lats. To execute a correct chin-up, ensure a robust bar is positioned high enough to allow you to hang with your arms fully extended without your feet touching the ground.
Hold onto the bar with your palms facing towards you and elevate your body until your chin rises above the bar. Then, lower yourself down in a gradual and controlled manner.
Headbanger
You don't have to be a punk rock fan to try out headbangers. Here's how to do them:
Hang yourself with your arms nearly straight but not fully extended. Elevate your body until your arms form a 90-degree angle. Next, perform a dynamic forward and backward movement with your body, akin to the motion of wanting to headbutt the bar. Maintain this position for approximately a minute or as long as you find comfortable. Then, take a one-minute break before repeating the exercise.
Towel chin-Up
Perform a variation similar to chin-ups, but this time, add a towel. This modification provides a doubly effective workout for your biceps and scapular muscles.
Loop a towel around the chin-up bar and securely grip each side of the towel with your hands. Now proceed to perform chin-ups using this grip.
Benefits of Bodyweight Exercises
Bodyweight exercises offer a versatile and customizable approach to enhancing muscle growth and cardiorespiratory fitness, catering to individuals of all physical fitness levels and backgrounds. Engaging in a bodyweight workout regimen can yield a variety of advantages, such as:
- Enhancing cardiovascular well-being and endurance.
- Developing muscular strength.
- Heightening cognitive function.
- Enhancing core stability and joint support.
Conclusion
Without expensive gym memberships or specialized equipment, you can shape your biceps and reach your fitness goals with various bodyweight workouts. These seven exercises will give your biceps a great workout while strengthening other muscles and improving overall health and fitness.
Whether you're just starting or have been working out for years, these bodyweight exercises can help you gain muscle, increase stamina, and feel better at home.
