Effective Body Weight Exercises for Biceps

Introduction

Building strong biceps doesn’t necessarily require heavy weights or a gym membership. Body weight exercises can be just as effective in increasing muscle strength and size. This article explores several body weight exercises for biceps that you can incorporate into your fitness routine.

1. Chin-Ups

Chin-ups are a quintessential body weight bicep exercise that primarily targets the biceps, along with the back and shoulders. Here’s how to do them:

• Find a sturdy horizontal bar that can support your weight.
• Grip the bar with your palms facing towards you (supinated grip) and your hands shoulder-width apart.
• Pull your body up until your chin is above the bar, then slowly lower back to the starting position.
• Aim for 3 sets of as many repetitions as you can manage.

Also Read: 8 Best Body Weight Chest Exercises

2. Commando Pull-Ups

Commando pull-ups are an intense body weight bicep exercise that increases the involvement of the biceps by changing the grip and the way you pull up:

• Position yourself sideways relative to the pull-up bar.
• Use an overhand grip with one hand and an underhand grip with the other, hands close together.
• Pull yourself up while rotating slightly towards the side with the underhand grip.
• Perform an equal number of sets and reps on each side to maintain balance.

Also Read: 6 Tricep Exercises Using Body Weight

3. Inverted Rows

Inverted rows focus on the biceps and the middle back muscles, making them a great body weight exercise for biceps:

• Set up a bar in a squat rack at about waist height.
• Lie on the ground under the bar, face up.
• Reach up and grab the bar with an underhand grip, keeping your body straight from your heels to your head.
• Pull your chest up to the bar while keeping your body straight, then lower back down slowly.
• Perform 3 sets of 8-12 reps.

Also Read: Top 6 Body Weight Exercises For Shoulders

4. Isometric Chin-Up Hold

This exercise involves holding yourself in the ‘up’ position of a chin-up for as long as possible, serving as an effective body weight exercise for biceps:

• Jump up and grip the chin-up bar with a supinated grip.
• Pull yourself up until your chin is above the bar and hold.
• Aim to hold the position for 20-30 seconds or as long as you can.

Conclusion

Incorporating these body weight exercises for biceps into your routine can significantly enhance your bicep strength and size without the need for additional equipment. Consistency and proper form are key to seeing results.