Pump Up Your Biceps with These 6 Bodyweight Exercises

By Stacy Robinson March 2, 2024 2 mins read 81 Views

When it comes to building impressive arm muscles, bicep curls are not your only option. Gymnasts, for example, have incredibly defined arms, and they achieve this through bodyweight training. Whether you want to have gymnast-like arms or simply want to add some variety to your bicep workouts, try these bodyweight exercises in your next routine.

Brief Article Summary

1. Pull-Up

Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width. Keep your arms straight and your ankles crossed behind you. Without using momentum, engage your lats and pull your chest (or chin) to the bar. Pause, then lower yourself back down.

2. Chin-Up

Hang from a pull-up bar with an underhand grip. Your hands should be directly in front of your shoulders. Keep your arms straight and your ankles crossed behind you. Squeeze your shoulder blades together as you pull your chest (or chin) to the bar. Lower yourself back down.

3. Isometric Chin-Up Hold

4. Suspension Trainer Biceps Curl

Stand facing the suspension trainer anchor point. Hold both handles with your palms facing up. Lean back, keeping your core engaged and your torso straight. Bend at the elbows to curl the handles toward your shoulders. Pause, then lower yourself back to the starting position.

5. Suspension Trainer Reverse Biceps Curl

Stand facing the suspension trainer anchor point. Hold both handles with your palms facing down. Lean back, keeping your core engaged and your torso straight. Curl the handles toward your shoulders, making sure to keep your elbows in line with your shoulders. Pause, then lower yourself back to the starting position.

6. Inverted Row

Lie face-up on the floor beneath a barbell secured in a Smith machine or power rack at waist height. Grab the bar with an overhand grip slightly wider than shoulder-width. Hang with your arms fully extended and your body forming a straight line from head to heels. Engage your core and pull your chest to the bar, squeezing your shoulder blades together. Pause, then slowly lower yourself back down.

These bodyweight exercises are a great way to target your biceps and add some variety to your workouts. Give them a try and watch your arm muscles grow!