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Strengthening the biceps is crucial for improving overall arm strength and definition. They are prime movers in many upper-body lifts and daily activities involving lifting, pulling, and carrying. They are also essential for increasing average bicep size and achieving an aesthetically pleasing and sculpted physique.
In this article, we discuss seven of the best bodyweight bicep exercises to contribute to your upper arm development. They are designed for maximum convenience while delivering optimal results. They are great for both beginner and advanced lifters, as you can add weight if you want a greater challenge.
Read on for descriptive instructions on executing each exercise, including tips on maximizing muscle engagement and activation.
7 Bicep Bodyweight Exercises
This article guides you on the following valuable bicep bodyweight exercises you can perform anywhere for maximum results.
- Close-Grip Chin-Up.
- Standing One-Arm Chest Stretch.
- Doorway Chest Stretch.
- Seal Push-Up.
- Bodyweight Bicep Curl.
- Reverse Push-Up.
- Reverse-Grip Chair Inverted Row.
They can be customized for a variety of workout goals based on fitness level and experience.
7 Best Bodyweight Bicep Exercises
The following exercises target and strengthen your biceps and surrounding muscles using body weight for an effective, accessible stimulus. You can perform them as listed or in the order of your preference.
Close-Grip Chin-Up
The close-grip chin-up involves lifting your body weight to a bar using a narrower, underhand grip. It stimulates bicep activation as well as the latissimus dorsi, brachialis, and pectorals (chest muscles). This makes it an effective part of compound bicep exercises as it works multiple muscles simultaneously.
This exercise strengthens the upper arms, back, and shoulders while also engaging the core. The underhand grip emphasizes the biceps, which is beneficial for upper arm development.
How To Do
- Stand under a sturdy pull-up bar to hold your weight.
- Grip the bar with an underhand grip (palms facing backward) and hands narrower than shoulder-width apart.
- Inhale to engage your core. Let your legs hang with knees slightly bent and ankles crossed.
- Exhale as you contract your biceps, bending your elbows and lifting towards the bar.
- Continue lifting until your chin is above the bar. Focus on contracting your biceps, shoulders, and back muscles throughout the movement.
- Hold at the top while continuing to engage the target muscles.
- Inhale and slowly lower back to the starting position until your arms are fully extended.
Tips
- Perform a proper warm-up routine to loosen the muscles and raise the heart rate before beginning the workout.
- Avoid swinging or using momentum to lift yourself to maximize muscle engagement.
- Keep a slight bend in your elbows at the bottom to reduce strain on the joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Standing One-Arm Chest Stretch
The standing one-arm chest stretch is very beneficial for increasing flexibility and range of motion in the chest and shoulder joints. It also contributes to improved posture which benefits performance in other upper body lifts.
This movement primarily targets the chest and bicep muscles. It also activates the shoulders to stabilize the joint throughout the range of motion. This is a valuable stretch after a heavy upper-body lift to encourage muscle recovery and flexibility.
How To Do
- Stand up straight beside a wall with feet hip-width apart.
- Extend the arm beside the wall straight out behind you at shoulder height. Place your palm flat against the wall.
- Slowly rotate your body away from the extended arm, while keeping your arm straight. You should feel the stretch in your chest and shoulder muscles.
- Hold the stretch for 20–30 seconds, breathing in and out, engaging the target muscles.
- Slowly return to the starting position and repeat on the other side.
- Repeat for the desired number of sets.
Tips
- Stand up straight and avoid slouching or rounding your shoulders.
- Do not force your arm to extend beyond its comfortable range of motion as this can lead to injury.
- Avoid holding your breath at any point and breathe steadily and with control as this facilitates a more effective stretch.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–30 seconds |
| Hypertrophy | 3–4 | 20–30 seconds |
| Endurance Training | 3–4 | 20–30 seconds |
| Power Training | 3–5 | 20–30 seconds |
Doorway Chest Stretch
The doorway chest stretch is another effective upper body flexibility exercise. It contributes to chest and shoulder muscle lengthening for an improved range of motion. It also supports optimal posture and improved respiratory function.
This stretch has a variety of benefits to improve your practice. Incorporate it as a dynamic stretch before a workout to increase elasticity and stimulate blood flow to the target muscles. It can also be an effective part of a cooldown after a heavy lift to help the muscles recover.
How To Do
- Stand up straight in the middle of an open doorway with feet hip-width apart.
- Place both palms flat on either side of the doorway with elbows flexed at 90 degrees.
- Slowly lean forward through the open doorway, keeping your upper arms steady. You should feel the stretch in your chest and shoulder muscles.
- Hold the stretch for 20–30 seconds, breathing in and out, and engaging the target muscles.
- Slowly return to the starting position.
- Repeat for the desired number of sets.
Tips
- Keep your back straight and core engaged throughout the movement to enhance core strengthening.
- Squeeze your chest muscles during the stretch for maximum activation.
- Avoid using momentum or forcing yourself too far forward to reduce overstretching and injury.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 20–30 seconds |
| Hypertrophy | 3–4 | 20–30 seconds |
| Endurance Training | 3–4 | 20–30 seconds |
| Power Training | 3–5 | 20–30 seconds |
Seal Push-Up
The seal push-up is a modification that resembles the upward dog yoga pose. It activates the biceps to push up while eliciting a gentle stretch of the spine and chest. Studies show yoga can reduce stress and improve mental health and wellbeing.
This movement involves pushing your upper body up from lying face-down on your stomach. It primarily targets the biceps, chest, and spine, with secondary activation from the core and shoulders.
How To Do
- Start lying face down on your stomach on a mat or padded floor. Your hands should be directly under your shoulders.
- Inhale and engage your core.
- Exhale and push your chest up while engaging the upper arms.
- Pause briefly in this position, feeling the stretch in your spine and chest while squeezing your biceps.
- Inhale to lower back down.
- Repeat for the desired number of reps and sets.
Tips
- Ensure to keep controlled movements throughout the exercise. Don’t use momentum to complete the motion.
- Keep your arms at shoulder-width with your hands slightly pointing outwards. This increases targeted muscle activation and reduces potential wrist stress.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bodyweight Bicep Curl
The bicep curl is a classic upper-body movement that has many variations. You can perform it with dumbbells, cables, barbells, or bodyweight only. It effectively targets the biceps as the prime mover, making it an excellent addition to bicep isolation exercises.
This bodyweight bicep curl variation involves sitting on a chair while pulling up on your thigh to engage the biceps. It is accessible and effective and can be performed at home or in the gym.
Research shows the biceps brachii can reach maximum voluntary contraction of approximately 20% during elbow flexion. This indicates how hard the muscle can work during the exercise which will be even greater when resistance is applied.
How To Do
- Sit on a chair or bench with your feet flat on the ground.
- Place one hand under your opposite thigh, with your arm fully extended.
- Inhale to engage your core and lower back.
- Exhale and pull up on your thigh until your elbow is flexed to 90 degrees. Squeeze your biceps and brachialis muscles.
- Hold for a count, squeezing the target muscles.
- Inhale and lower your leg down, returning to the starting position. Repeat the movement on the other side.
- Repeat for the desired reps and sets.
Tips
- Keep your movements controlled without using momentum to pull your leg up.
- Your upper arm should remain stable with only your forearm moving to flex the elbow. This helps to maximize targeted muscle activation.
- Focus on controlled breathing by inhaling to engage, exhaling to contract the biceps, and inhaling to lower down.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Reverse Push-Up
The reverse push-up takes a unique approach compared to the traditional push-up, as you perform it with your palms reversed. This challenges the upper arms by creating a different stimulus for the muscles. It contributes to a more well-rounded workout.
This exercise has many benefits including increasing strength and definition in the biceps and chest. It also requires forearm stability to maintain control when lowering your upper body. It is also extremely versatile, making it a beneficial part of an at-home workout routine.
How To Do
- Start in a plank position with your hands directly under your shoulders, with the fingers facing the wall behind you. The balls of your feet should be on the ground.
- Inhale and engage your core.
- Flex your elbows and lower your chest down to the floor. Pause at the bottom and squeeze your biceps and chest muscles together.
- Exhale as you push your body back up to the starting position.
- Repeat for the desired number of repetitions and sets.
Tips
- Don’t round the shoulders or back during the movement. Focus on keeping your back straight to avoid straining the spine.
- Use slow and controlled movements during the lowering and pushing-up phases.
- Avoid tucking your head into your chest or lifting your head. This decreases the chance of neck strain and injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Reverse-Grip Chair Inverted Row
The reverse-grip chair inverted row is a slightly altered version of the classic inverted row exercise. This movement is a compound bodyweight exercise primarily targeting the back, chest, and upper arms. It also requires stability from the forearms, shoulders, and core for support throughout the movement.
As it only requires body weight and two sturdy chairs, this exercise is versatile and effective at improving upper-body strength. It also enhances performance involved in daily tasks involving pulling and carrying movements.
How To Do
- Begin by placing two chairs beside each other with their backs facing each other. Place a sturdy bar on top of the chair backs.
- Lie down in between the chairs and grip the bar with an underhand grip, palms facing up. Your grip should be shoulder width and your arms extended with a slight bend in the elbow.
- Your knees should be flexed with your feet flat on the floor for support.
- Inhale and engage your core.
- Exhale to pull yourself up to the bar. Continue until your chest reaches the bar and your elbows are flexed fully. Hold here for a second, squeezing your biceps and chest muscles.
- Inhale to slowly lower back down to the starting position.
- Repeat for the desired reps and sets.
Tips
- Keep the movement controlled without using momentum to complete the exercise. This ensures targeted upper arm activation.
- Maintain a neutral spine with your core engaged to avoid straining the lower back.
- Avoid letting your elbows extend fully at the bottom and keep a slight bend to protect the joint.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Bodyweight Bicep Workout Routine
Below is a table with the recommended sets and reps for optimizing your bodyweight bicep routine for a strength training focus.
Exercise | Sets x Reps | Rest |
|---|---|---|
| Close-Grip Chin-Up | 3–5 x 4–6 | 60 seconds |
| Bodyweight Bicep Curl | 3–5 x 4–6 | 60 seconds |
| Reverse-Grip Chair Inverted Row | 3–5 x 4–6 | 60 seconds |
| Reverse Push-Up | 3–5 x 4–6 | 60 seconds |
| Seal Push-Up | 3–5 x 4–6 | 30 seconds |
Benefits Of Bodyweight Bicep Exercises
Incorporating these bodyweight bicep exercises into your routine provides functional and performance-related benefits. Read on for details of a few key ones below.
Increases Arm Strength
The biceps and triceps are prime movers in most upper-body lifts and daily tasks requiring lifting, carrying, pulling, and pushing. Use progressive overload to achieve maximum results by gradually increasing the intensity and/or volume as you gain strength.
These exercises primarily target the biceps as well as the triceps and chest. Furthermore, using a supinated grip (palms up) during chin-up and pull-up variations will lead to greater bicep muscle activation. This increases the stimulus on the biceps compared to using a pronated grip (palms down).
Improves Posture
Improved bicep and chest strength provide core, shoulder, and lower back stability, which ultimately improves posture. They help enhance muscular symmetry in the upper body which contributes to optimal posture.
These exercises strengthen your chest and biceps while creating balanced muscle development. The stretching exercises also benefit shoulder stability by releasing tightness in the chest muscles. This helps alleviate tension and posture-related issues like forward shoulders and slouching.
Enhances Flexibility And Mobility
Many of the exercises discussed increase the range of motion by targeting multiple joints simultaneously. They use a full range of motion for the prime movers. This benefits joint mobility and flexibility, particularly in the elbow and shoulder joints.
These exercises often follow similar movement patterns to upper body daily activities involving lifting, pulling, and reaching. Improving joint mobility also helps reduce the risk of joint strain or sprain. This makes these exercises beneficial for improving performance in daily tasks and enhancing the overall quality of life.
Expert Training Tips
- Ensure you move the joints through a full range of motion to fully engage the muscles involved.
- Focus on the mind-muscle connection during each exercise. Concentrate on contracting and stretching the biceps to achieve maximum results.
- Engage the core throughout each exercise to encourage trunk stabilization and reduce lower back pain.
- Include a proper warm-up before each workout you perform to loosen the muscles and increase blood flow. Similarly, perform a cool-down after each workout to stretch the muscles, avoid injuries, and promote recovery and flexibility.
- If you experience elbow or shoulder joint pain during any exercise, stop immediately. Seek the help of a qualified healthcare professional.
- If you want a greater challenge, you can incorporate dumbbells into certain exercises like the bodyweight bicep curl.
Conclusion
The biceps are key for many functional activities and fitness applications, as well as a defined and balanced upper body. Strengthening them enhances athletic performance, posture, and flexibility. It will also lead to a more symmetric upper-body physique.
Follow our guidance to build a systematic training program using a combination of isolated and compound bicep bodyweight exercises. This will optimize your routine for the best results!
Frequently Asked Questions
Bodyweight exercises like the ones in this article are very effective at building your biceps. By using progressive overload and squeezing your biceps when contracting them, you will enhance muscle activation for the best results.
There are many ways to build your biceps without using weight. By performing the exercises we’ve discussed, you will effectively target the biceps using bodyweight resistance. Concentrate on engaging the biceps during the movements using the full range of motion.
The number of exercises to perform is less important than the type of exercise. Ensure you incorporate variety in your bicep routine to enhance muscle symmetry by targeting the biceps in different ways. This will provide a more well-rounded and productive workout.
Push-ups are a compound movement that works the biceps as well as the triceps, chest, shoulders, and core. They increase upper-body strength and stability, making them very beneficial as part of a chest or arm-focused workout.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist
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