Dumbbell and barbell curls are the most common ways to build your biceps.
However, you might not always have the right equipment to get a proper workout, or you may need to vary your workout to keep getting stronger.
That's why we put together the exercises you could do with your bodyweight. Here are 7 best bicep bodyweight exercises:
- Chin-Up
- Isometric Towel Curl
- Isometric Bicep Curl
- Inverted Barbell Curl
- Inverted Barbell Row
- Suspension Trainer Curl
- Suspension Trainer Row
You won’t need all of these, but it is important to read the details to pick the right exercises and avoid common mistakes.
As a strength and conditioning coach, I sometimes get creative with workouts. I have found all these exercises to be the most effective at targeting the biceps with no additional resistance besides body weight.
Table of Contents
7 Best Bodyweight Bicep Exercises
1. Chin-Up
The supinated grip of a chin-up will make the shoulder and elbow joints work together to pull through the biceps, keeping them highly active during the entire rep.
How To
- Hold onto a chin-up bar overhead with your palms facing you in a supinated position and hands shoulder-width apart.
- Retract your shoulder blades and begin driving your elbows down to your side.
- Keep your chest tall and shoulders tucked back during the entire rep, especially at the top position.
- Finish the rep so your chest is at the top of the bar, then slowly lower yourself to the starting position.
Benefits
- A chin-up is also great for back muscles like your lats and traps. Plus, they work your core and forearms too.
- Studies have found chin-ups activate the biceps better than overhand pull-ups, so they are a great option to add size and strength to the biceps.
Cons
- Chin-ups are a more advanced exercise, so it may be difficult for beginners and novices to complete.
- Although your biceps and upper back may be strong enough to do chin-ups, grip strength is usually a limiting factor.
How To Program
- 3 sets x 6-10 reps
Pro Tip: Think more about pulling the bar down to your chest instead of pulling your head up to the bar. This will force you to keep a strict form. You can also just go up so your arms are 90 degrees, then stop. This places 100% of the tension on your biceps.
2. Isometric Towel Curl
The towel curl isometric is a basic, at-home exercise every beginner can benefit from. All you need is a bath towel to effectively target the biceps and its supporting muscles like the brachialis and brachioradialis.
How To
- Step on the edge of a towel with your feet shoulder-width apart.
- Keep your palms facing up in a supinated grip as you hold onto the end of the towel.
- Take the tension out of the towel by curling it so your elbows are at a 90-degree angle.
- Hold this position for 20+ seconds.
Benefits
- An isometric hold like this will create maximum muscle unit recruitment. This is a great option to do before another biceps exercise on this list so your muscles are primed and ready.
Cons
- The only progression is to increase the time for how long the static hold is. This may become too simple after progressing through a few weeks of training.
How To Program
- 3 sets x 20+ seconds
Pro Tip: You can also do this seated. Wrap the towel around your foot and keep the same form as the standing variation.
3. Isometric Bicep Curl
This at-home bicep curl variation requires no gym equipment, and you can even do it in your kitchen! This is a great variation for beginners to produce as much force as possible through the biceps.
How To
- Place your hands underneath a table or cabinet. It should be about chest height.
- Keep your palms open and facing the ceiling with your elbows bent at a 90 degree angle.
- Roll your shoulders back and keep your chest tall.
- Press your hands into the bottom of the table or cabinet.
- Hold for 20+ seconds.
Benefits
- An isometric static hold will aid in creating muscle hypertrophy to the biceps.
- Studies have shown that a training regiment of isometric holds lead to increased muscle cross-sectional size, resulting in bigger muscles.
Cons
- It may be difficult to find a cabinet or table that is the correct height for you. You will need something that is about chest height.
How To Program
- 3 sets x 20+ seconds
Pro Tip: Change your grip so your thumbs are facing the ceiling and palms are facing each other. This will still work your biceps, but recruit more of the brachioradialis and brachialis muscles in your forearms.
Wondering what the best tempo is when doing bicep curls? Check out Is It Better To Do Bicep Curls Fast or Slow?
4. Inverted Barbell Curl
I use the inverted barbell curl with clients who require a bit more stability, but still want a good bicep curl variation. The barbell requires somebody to essentially curl their entire bodyweight up to the top fighting gravity.
How To
- Set up a barbell in a rack that is about chest height.
- Sit under the bar so your legs are straight with feet shoulder-width apart, chest is facing the ceiling, and the bar is directly above your chest, all with an underhand grip.
- Curl to the top by keeping your elbows fixed while bringing your torso to the bar. Your elbows should not move at all during a rep.
- Slowly lower yourself to the starting position.
Benefits
- An inverted barbell curl places a stretch on your biceps at the starting position. With that stretch, you can target the biceps even more without the shoulder joint taking over.
Cons
- Many people revert to doing an inverted row instead of bicep curl by dropping their elbows to the torso. Make sure your elbows stay high and locked in the same position.
How To Program
- 3 sets x 10-12 reps
Pro Tip: Once you have mastered the bar at chest height, lower the height of the bar to make it more difficult.
5. Inverted Barbell Row
The inverted barbell row primarily targets the upper back muscles, but the biceps take over during the top ½ of the rep. It is a great exercise to work multiple muscle groups, while making sure the biceps are one of them.
How To
- Set up a barbell in a rack that is about chest height.
- Sit under the bar so your legs are straight with feet shoulder-width apart, chest is facing the ceiling, and the bar is directly above your chest, all with an underhand grip.
- Drive your chest to the bar. Your body should be in 1 straight line from your ankles, to knees, to hips, to shoulders, to chin.
- Hold at the top for a count of 2, then return to the starting position.
Benefits
- The inverted row targets the lats, traps, rhomboids, and biceps. If you are short on time, this is a great option to make sure you are still training your biceps but also have some accessory back work too.
Cons
- If the inverted row is set up at an incorrect height, it is difficult to correctly do the movement. Make sure the bar is between your waist and chest height.
How To Program
- 3 sets x 10-12 reps
Pro Tip: Drive your elbows down and back to complete the movement rather than trying to bring your chest to the top. That will ensure you are not rounding your shoulders at the top so you can still effectively target the biceps.
The inverted row is included in our list of the 18 Best Upper Body Pull Exercises. Check out the rest of our list! Looking for other upper back and bicep exercises to add to your routine? Check out our list of the best inverted row alternatives.
6. Suspension Trainer Curl
Suspension trainer curls, more commonly known as a TRX bicep curl, are the next step up after inverted barbell curls. They are less stable than a fixed barbell in a rack. Although it may seem like there is not a lot of weight, the load is the person’s body weight and gravity, so the biceps are working overtime for this.
How To
- Hold onto a TRX strap in each hand with your palms facing up.
- Take a few steps back so your arms are positioned straight out in front of you.
- Curl your body to the top by keeping your elbows fixed in the same spot and bringing your hands to your face.
- Squeeze at the top for a count of 2, then lower back to the start. Ensure your elbows do not change height at any point in the curl.
Benefits
- With your arms starting out in front of your body, your biceps are starting off on a bigger stretch. That stretch puts all of the load on the biceps to do this movement.
Cons
- Since there is a ton of constant tension through the biceps on this exercise, it may be difficult to do for a beginner or novice.
- The initial pull from your arms at the extended position is the most difficult part of the movement, so the biceps need to be strong enough so that they are the prime mover.
How To Program
- 3 sets x 8-12 reps
Pro Tip: If you are working out with a friend, have them hold their hand underneath your tricep. I do this for my clients to make sure they keep their upper arms at an appropriate height during the entire rep.
Wondering if rows and chin-up and pull-up variations are enough to train your back and biceps? Check out
7. Suspension Trainer Row
Suspension trainer TRX rows are a great beginner bodyweight upper body movement to effectively work the biceps and back muscles.
How To
- Hold onto a TRX strap in each hand with your palms facing up.
- Take a few steps back so your arms are positioned straight out in front of you.
- Keeping a supinated grip, drive your elbows to your side so your chest finishes between your hands.
- Keep your chest tall, shoulders rolled back, and chin tucked down at the top position.
- Lower yourself back to the starting position.
Benefits
- A supinated grip during a suspension trainer TRX row will increase activation in your biceps to develop bigger biceps and size and strength for the upper back muscles.
Cons
- If form gets sloppy and a supinated grip is not maintained, you will lose the activation of the biceps, and it will turn into an upper back-focused exercise. Make sure to keep your palms facing up during the entire movement.
How To Program
- 3 sets x 8-12 reps
Pro Tip: Changing the angle of your body will make this exercise either more or less difficult. The more vertical your body is, the easier the exercise. The more sloped your body is, the more difficult it is.
Curious about what the difference is between supinated curls and hammer curls? Check out our full article that explains the differences, pros, and cons of hammer curls vs bicep curls.
How To Create Your Own Bodyweight Bicep Routine
As you think about creating bodyweight biceps workouts, focus on three key things:
- Variety: Incorporate different exercises like inverted rows and chin-ups for compound movements, and suspension trainer curls for isolation. Change exercises, utilize negatives, isometric holds, and sets for reps to train biceps from multiple angles.
- Progression: Increase the challenge by adding reps, reducing rest times, extending negative tempos, and tightening isometric holds. Use supersets by pairing two exercises to maintain intensity as you grow stronger. Incorporate equipment as part of a larger program for optimal progress.
- Total sets and reps: Aim for 3-4 sets of 3-4 different exercises, with each set consisting of 8-12 reps. This approach results in 72-192 biceps reps per workout, ensuring consistent growth and adaptation.
Including variety in your bodyweight bicep workouts is also a good way to train your biceps from multiple angles and fix uneven bicep strength or appearance.
Frequently Asked Questions
Can You Get Big Arms With Bodyweight Exercises?
If you eat in a caloric surplus and put your arm muscles under stress, you can grow your arms with bodyweight bicep workouts. However, you will eventually plateau and need more load to keep growing. At this point, bodyweight exercises can be included in a more complex program.
Do Push-Ups Work The Biceps?
Push-ups primarily target the chest, shoulders, and triceps rather than the biceps. While push-ups can indirectly engage the biceps as stabilizing muscles, they are not the best exercise for directly building bicep strength or mass. Exercises like curls or pull-ups are more effective for targeting the biceps specifically.
How To Work Out Biceps at Home?
To work out biceps at home without equipment, focus on bodyweight exercises that effectively target the biceps:
- Chin-ups: Grip a pull-up bar with palms facing you and pull yourself up until your chin is over the bar.
- Inverted Rows: Lie under a table, grab the edge with an underhand grip, and row your chest up.
- Diamond Push-ups: Perform push-ups with hands close together in a diamond shape under your chest.
- Isometric Holds: Hold a heavy object like a filled backpack in the curl position for 30 seconds to 1 minute.
- Towel Curls: Stand on a towel, hold its ends, and perform curls against the resistance of your body weight.
Incorporate these exercises into your routine, aiming for 3-4 sets of 8-12 repetitions, or until failure for each exercise, to effectively build biceps at home.
If you’re looking for bodyweight triceps exercises to round out your arm training, check out the 12 best bodyweight triceps exercises.
References
- Youdas JW, Amundson CL, Cicero KS, Hahn JJ, Harezlak DT, Hollman JH. Surface Electromyographic Activation Patterns and Elbow Joint Motion During a Pull-Up, Chin-Up, or Perfect-PullupTM Rotational Exercise. Journal of Strength and Conditioning Research. 2010 Dec;24(12):3404–14.
- Zou Z, Morimoto N, Nakatani M, Morinaga H, Takai Y. Effects of Different Isometric Training Programs on Muscle Size and Function in the Elbow Flexors. Int J Environ Res Public Health. 2023 Feb 21;20(5):3837.
About The Author
Adam Gardner is a proudresident of Utah, where he lives with his wife and two kids. He has been competing in powerlifting since 2016 in both the USPA and the APF. For the past three years, he and his wife, Merrili, have coached beginning lifters to learn the fundamentalsof powerlifting and compete in their first powerlifting competitions.
