Here Are Some Bodyweight Exercises For Biceps
The biceps are one of the most sought-after muscles in the body, as they are the most visible muscle group in the upper arm. People often associate biceps with dumbbells and barbells, but these types of equipment are not always necessary when building muscle. In fact, there are plenty of bodyweight exercises that you can do that will help you build bigger and stronger biceps. In this article, we will explore the best bodyweight exercises for biceps and how to perform them effectively.
Push-ups
Push-ups are one of the simplest and most effective bodyweight exercises for building strength in the upper body, including your biceps. To perform a push-up, start on your hands and knees with your hands shoulder-width apart. Then, straighten your arms and push your body up until your arms are fully extended. Lower your body back down to the ground slowly, making sure to keep your core engaged throughout the movement.
Dips
Dips are another great bodyweight exercise for building strength in your biceps. To perform a dip, you will need two parallel bars or two sturdy surfaces that are at a height where you can dip your body down and back up. Start by placing your hands on the bars and lowering your body down until your chest nearly touches your hands. Then, push back up until your arms are straight. Repeat this movement for as many reps as you can manage.
Inverted Rows
Inverted rows are a great bodyweight exercise for building strength in your biceps as well as your back and other upper body muscles. To perform an inverted row, find a sturdy bar or surface that is roughly waist-height. Grab the bar with an overhand grip and hang from the bar with your feet touching the ground. Pull your chest up to the bar, keeping your elbows close to your body, and then lower yourself back down to the starting position.
Chin-ups
Chin-ups are an excellent bodyweight exercise for building strength in your biceps as well as your back and other upper body muscles. To perform a chin-up, find a sturdy bar or surface that is high enough to support your body weight. Grab the bar with an underhand grip, palms facing towards you, and hang from the bar with your feet off the ground. Pull your body up towards the bar until your chin is over the bar, then lower yourself back down to the starting position.
Diamond Push-ups
Diamond push-ups are an advanced bodyweight exercise that targets your triceps and biceps. To perform a diamond push-up, start in the push-up position with your hands close together in a diamond shape. Lower your body down towards the ground, making sure to keep your elbows close to your body. Push back up until your arms are straight, making sure to engage your core throughout the movement.
Conclusion
In conclusion, building biceps doesn’t always require expensive gym equipment or heavy weights. By incorporating these bodyweight exercises into your workout routine, you can effectively build strength in your biceps as well as other upper-body muscles. It’s important to remember that consistency and proper form are key when it comes to building muscle, so make sure to perform these exercises with the correct technique and gradually increase your reps over time. With dedication and hard work, you can achieve well-defined and strong biceps without ever picking up a weight.
Bodyweight Exercises For Biceps FAQs
Here are the most common questions about bodyweight exercises for biceps.
1. How often should I do bodyweight exercises for biceps?
If you want to build biceps with bodyweight exercises, you should do these exercises at least three times per week. It is recommended to have active rest days or alternate between days of pushing and pulling exercises.
2. How many reps and sets should I do for bodyweight exercises for biceps?
For bodyweight exercises that work on biceps, you can begin with two or three sets of 10 to 12 reps. Over time, increase the number of sets or reps. Once you master the basic exercise, you can mix up the volume, intensity, or speed to continue to challenge your muscles.
3. Are bodyweight exercises better for the biceps than weights?
Bodyweight exercises are beneficial for strength training; however, free weights do a better job at building specific muscles. Bodyweight exercises for biceps help the muscles gain endurance rather than weight. It is best to combine a mix of both to get the maximum benefit.
4. Are bicep curls necessary for building bicep muscles?
Curls are an essential exercise that develops biceps strength, but they are not the only way to build bicep muscles. Bodyweight exercises like chin-ups and push-ups can also develop biceps strength. In addition, combining different types of exercises and muscle groups will help maximize the benefits of training.
5. How can I modify bodyweight exercises for biceps if I’m a beginner or have limited mobility?
If you are just starting out or have limited mobility, modify bodyweight exercises for biceps to make them more accessible and less challenging initially. For example, if you can’t do a pull-up, try using an assisted pull-up machine or resistance bands to help. Additionally, you can focus on push-ups, dips, or bicep curls with lighter weights or bands to build up your strength gradually.
