Pump Your Biceps Up Using Just Your Bodyweight With These 6 Moves

Pump Your Biceps Up Using Just Your Bodyweight With These 6 Moves

It’s tough to have brag-worthy arms if your biceps are lagging. Especially if you’re stuck without dumbbells or resistance bands, building impressive bicep peaks can seem hopeless. But believe it or not, you can sculpt killer arms using just yourself as resistance by adding these bodyweight biceps exercises to your next workout.

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1. Pull-Up

  • Grab a pull-up bar with an overhand grip that’s slightly beyond shoulder-width. Hang at arm’s length with your arms straight (a position known as a dead hang) and your ankles crossed behind you.
  • Without swinging or kipping (using momentum to propel you upward), squeeze your shoulder blades together to engage your lats as you pull your chest to the bar (or at least your chin above it).
  • Pause, and then lower yourself back to a dead hang.

 

2. Chin-Up

chin up demonstration | bodyweight bicep exercises

  • Grab a pull-up bar with an underhand grip that’s about shoulder-width apart, and hang at arm’s length (a position known as a dead hang).
  • Pull yourself upward until at least your chin clears the bar, keeping your back straight and core tight.
  • Pause, and then lower yourself back to a dead hang.

 

3. Isometric Chin-up Hold

isometric chin up hold | bodyweight bicep exercises

  • Grab a pull-up bar with an underhand grip. Your hands should be directly in front of the shoulders at the top position. Hang at arm’s length with your arms straight (a position known as a dead hang) and your ankles crossed behind you.
  • Without swinging or kipping (using momentum to propel you upward), squeeze your shoulder blades together as you pull your chest to the bar (or at least your chin above it). Hold here as long as you can.
  • Lower yourself back to a dead hang.

 

4. Suspension Trainer Biceps Curl

  • Facing the suspension trainer anchor point, hold both handles with your palms facing up. Straighten your arms to lean back. Depending on how much of an angle your body is in, feet can either be flat (if closer to standing up straight) or on the heels with toes off the ground (if really leaned back).
  • Brace your core to keep your torso in a plank position. Then, only bending at the elbow (no other part of the arm should move), curl the handles toward your shoulders to lift yourself toward the anchor point.
  • Pause, then lower yourself back to the starting position with control.

 

5. Suspension Trainer Reverse Biceps Curl

  • Facing the suspension trainer anchor point, hold both handles with your palms facing the floor. Straighten your arms to lean back.
  • Brace your core to keep your torso in a plank position. Then, keeping your palms down and elbows in line with the shoulder, curl the handles toward your shoulders to lift yourself toward the anchor point. Only bend at the elbow. No other part of your arm should move.
  • Pause, then lower yourself back to the starting position with control.

 

6. Inverted Row

inverted row demonstration | bodyweight bicep exercises

  • Secure a barbell in a Smith machine or power rack at waist height, and lie face-up on the floor beneath it. The bar should be lined up directly over your chest and not move.
  • Grab the bar with an overhand grip that’s slightly wider than shoulder-width, and hang with your arms fully extended. Your body should form a straight line from your head to your heels, which should be hip-width apart. If full body weight is too much at first, you can always bend the knees with feet flat on the floor, so you’re in a tabletop position while holding the bar.
  • Engage your core and pull your chest to the bar as you squeeze your shoulder blades together.
  • Pause, and slowly lower yourself back to the starting position.
Lauren Bedosky

About

Lauren Bedosky is an experienced health and fitness writer who specializes in running, strength training, sports nutrition, and injury prevention. She writes for a variety of companies and publications, including Men’s Health, MyFitnessPal, Everyday Health, and BlueCross BlueShield. She lives in Brooklyn Park, Minnesota, with her husband and their three dogs. You can find here on Twitter here.