Biceps defined are usually a sign of strength and fitness: show off toned arms is something that makes an impression and like many, so it is not surprising that one of the most popular exercises in the gym is the biceps curl. All those who take a dumbbell for the first time usually perform a curl instinctively.
But what do you do if you do not have or do not want to train with dumbbells? How do you work your biceps with your own body weight? Workouts with pull-up bars are very effective! Here is a list of bodyweight exercises that you can do at home or in the park.
THE BEST BODYWEIGHT EXERCISES FOR BICEPS
How to plan your training:
Choose three of the exercises we propose and perform between 8 and 12 repetitions.
Do three sets with each exercise and rest 90-120 seconds between each set.
If you do the isometric exercises, try to hold the position as long as you can. Repeat these exercises three times, with a pause of 90-120 seconds after each set.
1. CHIN-UPS (SUPINED DOMINATES)
Initial position:
Grab the supine pull-up bar with the palms facing the body and the hands placed to the same width as the shoulders. Hang from the bar without fully stretching your arms. Maintain tension in the arms and shoulders.
How to perform the exercise:
Raise the body until the chin is above the bar (this will be the final position). Lower the body to the initial position in a controlled manner.
2. ISOMETRIC CHIN-UPS
Initial position:
As in the previous exercise, grab the supine pull-up bar with the palms facing the body and the hands placed at the same width as the shoulders. Raise the body until the chin is above the bar. If you are not able to do the dominated, take momentum using a chair or a step. Alternatively (and for more effort), you can bend your arms until they are at a 90 degree angle.
How to perform the exercise:
Hold the position as long as you can.
3. EXCELLENT OR NEGATIVE CHIN-UPS
Initial position:
Grab the supine pull-up bar with the palms facing the body and the hands placed to the same width as the shoulders. Raise the body until the chin is above the bar.
How to perform the exercise:
Lower your body in a controlled manner until you are hanging, without fully stretching your arms. Maintain tension in the arms and shoulders when you are in the final position.
4. COMMANDO CHIN-UPS
Initial position:
Grab the supine pull-up bar with your hands together (one behind the other) and your thumbs towards you (without fully stretching your arms). Maintain tension in the arms and shoulders.
How to perform the exercise:
Climb the body with your head to the left of the bar and try to touch the bar with your right shoulder. Then, go down and recover the initial position in a controlled manner. Go back up but bring your head to the right of the bar and try to touch the bar with your left shoulder.
5. HEAD BANGERS (ADVANCED LEVEL)
Initial position:
Grab the supine pull-up bar with your palms towards you and your hands placed at the same width as your shoulders. Hang from the bar without fully stretching your arms. Maintain tension in the arms and shoulders.
How to perform the exercise:
Raise the body until your arms are flexed at a 90 degree angle. Hold that position and bring the body back and forth explosively, as if you were hitting the bar with your forehead.
EXTRA: EXERCISES FOR BICEPS YOU CAN DO WITHOUT A BAR
Would you like to train at home but do not have dumbbells or a pull-up bar? It's okay, we'll show you a couple of tricks to define arms anyway: all you need is a resistance band!
6. BICEPS CURLS WITH A STRENGTH BAND
Initial position:
Sit with your knees bent, so that you are on your heels. Keep your back straight and your shoulders relaxed. Place the band under your right knee and hold it with the right hand.
How to perform the exercise:
Raise your arm pulling the band towards your right shoulder. The upper arm has to be immobile while you pull the band, so the elbow has to be under the shoulder and close to the body. Relax the tension and return to the initial position. Do all the repetitions on the same side and then move on to the other arm.
If your goal is to increase muscle mass in the upper body and define the arms well, we recommend that you take a look at our list of the best exercises for triceps. Also, visit the article on muscle growth to get the results you are looking for combining well with feeding.
Do you want more exercises? Define arms at the same time you work your entire body with a personalized 12-week plan!
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