17 Bodyweight Bicep Exercises To Grow Your Arms

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bodyweight bicep workouts

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I am stating bicep-building facts straight away.

 

You CAN build huge biceps with bodyweight bicep exercises.

 

You CAN grow your arms to a considerable size if you push yourself and aim to get more reps or lift more weight consistently!

 

Yes, the barbell curls and incline dumbbell curls are the staples of muscle-building bicep workouts, but a change will always force newfound growth in those arms!

 

Making your biceps the primary target with any exercise will force the brachii to work and add inches to both heads of the biceps! But how do you do it?

 

Well, I am going to tell you!

 

In this blog, I will share over 20 years of arm-blasting workouts that have created sleeve-busting biceps that explode through t-shirts!x

 

I will tell you how to add bodyweight exercises, which ones to focus on (yep, there are 17!), how to do them, and what you can expect within 12 weeks of focussed bicep bodyweight training!

 

So let’s get into it!

 

Why Bodyweight Exercises are Effective for Biceps

When developing impressive biceps, many believe that heavy weightlifting is the only way.

 

However, this is not necessarily the case. Bodyweight exercises can be just as practical, if not more so, for building bicep muscles. The advantages of bodyweight exercises include greater convenience and accessibility, improved functional strength, and increased muscle stimulation.

 

One of the primary benefits of bodyweight exercises for the biceps is their versatility. You can perform them anywhere, anytime, without needing any equipment. This makes them an excellent option for people who don’t have access to a gym or prefer to work out at home.

 

Additionally, bodyweight exercises allow for a greater range of motion and can help improve overall functional strength, benefiting daily life activities.

 

Another significant advantage of bodyweight exercises for the biceps is the increased stability and control they require. During these movements, your body has to work harder to stabilize itself, which leads to greater activation of the biceps muscles. This can result in more effective and targeted muscle stimulation, leading to better bicep growth.

 

Don’t underestimate the power of this effect on muscle growth, as it is enormous!

 

Furthermore, bodyweight exercises for the biceps can be easily modified to increase or decrease difficulty, making them suitable for all fitness levels. By gradually increasing the intensity of your bodyweight bicep workouts, you can continue to challenge your muscles and achieve more significant gains.

 

Make sense so far? Awesome! Let’s talk about the exercises now!

 

17 Bodyweight Bicep Exercises

Exercise Name

Sets and Reps

How to Do Them

Difficulty Level

3 Sets

8-12 Reps

Place your hands close together on the ground and lower your chest towards your hands, keeping your elbows close to your body

Beginner

3 Sets

8-12 Reps

Place your hands close together, directly under your shoulders, and perform a push-up.

Beginner

10-15 seconds

Hold a towel or resistance band with both hands and curl it towards your shoulders, holding the position for several seconds

Beginner

10-15 seconds

Hold a towel or resistance band with both hands, palms facing each other, and curl it towards your shoulders, holding the position for several seconds

Beginner

3 Sets

8-12 Reps

Lie on your stomach with your hands at your sides, palms facing down. Lift your chest off the ground by squeezing your back and biceps

Beginner

3 Sets

8-12 Reps

Hold a towel in both hands and curl it towards your shoulders

Beginner

3 Sets

8-12 Reps

Hold a towel in both hands with palms facing each other and curl it towards your shoulders

Beginner

3 Sets

8-12 Reps

Grab a bar with an underhand grip and pull yourself up until your chin is over the bar

Intermediate

3 Sets

8-12 Reps

Grab a bar with an overhand grip and pull yourself up until your chin is over the bar

Intermediate

3 Sets

8-12 Reps

Find parallel bars, lower yourself down until your arms are bent at a 90-degree angle, and push back up

Intermediate

3 Sets

8-12 Reps

Lie under a horizontal bar and pull yourself up towards the bar, keeping your body straight

Intermediate

3 Sets

8-12 Reps

Loop a towel over a bar and hold onto each end of the towel while performing a pull-up

Intermediate

3 Sets

8-12 Reps

Perform a push-up while shifting your weight to one side and reaching the other arm out to the side

Intermediate

3 Sets

8-12 Reps

Begin in a sphinx position, with your forearms on the ground and elbows under your shoulders. Push up onto your hands while keeping your elbows close to your body, then lower back down to the starting position

Intermediate

3 Sets

8-12 Reps

Hold an L-sit position while performing a chin-up

Advanced

3 Sets

8-12 Reps

Hold an L-sit position while performing a pull-up

Advanced

3 Sets

8-12 Reps

Perform a push-up while balancing on one hand

Advanced

bodyweight bicep exercises

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Benefits Of Bodyweight Training and Bicep Exercises

Here are some of the benefits of incorporating bodyweight training and bicep exercises into your workout routine:

 

  1. Convenience: Bodyweight exercises can be done anywhere without needing equipment or a gym membership. This makes it easy to fit a workout into your busy schedule and maintain a consistent fitness routine.

  2. Cost-effective: As mentioned, bodyweight exercises don’t require any equipment, saving you money on expensive gym memberships or home gym equipment.

  3. Improved strength and fitness: Regular bodyweight training can improve overall strength and fitness levels, as well as help build muscle and improve muscle definition.

  4. Reduced risk of injury: Bodyweight exercises can be low-impact and easier on your joints than weightlifting exercises, reducing the risk of injury.

  5. Versatility: A wide variety of bodyweight bicep exercises can be modified to fit your fitness level and goals, providing versatility in your workout routine.

  6. Increased core strength: Many bodyweight bicep exercises also engage your core muscles, helping to improve core strength and stability.

  7. Time-efficient: Bodyweight exercises can be done quickly, making fitting in a quick workout during a busy day easy.

  8. Variety: With bodyweight exercises, endless variations and modifications keep your workouts interesting and challenging.

 

Recommended Read: >>> Your Ultimate Arm Training Guide <<<

3 Bodyweight Workouts For Huge Bicep Gains

Below I have put together three bodyweight bicep workout plans for you to follow.

 

You can substitute the exercises from the list above if need be, but follow the workout plans with the following in mind: 

 

  • Aim to always get the target rep range and either add some weight to the exercises or slow the reps down. 

 

  • Always aim to get  add more weight or more reps, but ensure the muscle is being challenged

 

  • Follow the bodyweight plan for 6 to 12 weeks depennding on your training history and experience

 

Bodyweight Bicep Workout 1

Exercise Name

Difficulty

Sets and Reps

How to Do Them

Beginner

3 Sets

12 Reps



Place your hands close together, underneath your shoulders, and lower your body towards the ground, keeping your elbows close to your sides. Push back up to the starting position

Intermediate

3 Sets

10 Reps


Hang from a bar with your palms facing towards you, and pull your body up until your chin is above the bar. Slowly lower yourself back down to the starting position

Intermediate

3 Sets

12 Reps

Lie underneath a sturdy horizontal bar or suspension trainer, with your hands gripping the bar or handles. Keep your body straight and pull your chest towards the bar, squeezing your shoulder blades together. Slowly lower yourself back down to the starting position.

Intermediate

3 Sets

12 Reps

Place your hands close together in a diamond shape on the ground, underneath your chest. Lower your body towards the ground, keeping your elbows close to your sides. Push back up to the starting position.

 

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Bodyweight Bicep Workout 2

Exercise Name

Difficulty

Sets and Reps

How to Do Them

Pull-ups

Intermediate

3 Sets

12 Reps



Hang from a bar with your palms facing away, and pull your body up until your chin is above the bar. Slowly lower yourself back down to the starting position.

Isometric curls

Beginner

3 Sets

10 Reps


Hold a static bicep curl position for 10-15 seconds, using a sturdy object like a table or chair for resistance.

Dips

Intermediate

3 Sets

12 Reps

Place your hands on parallel bars or sturdy chairs with your feet off the ground. Lower your body towards the ground, keeping your elbows close to your sides. Push back up to the starting position.

Towel Hammer curls

Beginner

3 Sets

12 Reps

Hold a towel in both hands with palms facing each other and curl it towards your shoulders.

Recommended Read: >>> Bicep Workouts at Home: 12 Powerful Bicep Exercises for Irresistible Arms <<<

Bodyweight Bicep Workout 3

Exercise Name

Difficulty

Sets and Reps

How to Do Them

Close Grip Pull Ups

Intermediate

3 Sets

12 Reps

Grab a bar with an underhand grip and pull yourself up until your chin is over the bar.

Diamond Push Ups

Beginner

3 Sets

10 Reps

Place your hands close together on the ground and lower your chest towards your hands, keeping your elbows close to your body.

Reverse Push Ups

Beginner

3 Sets

12 Reps

Lie on your stomach with your hands at your sides, palms facing down. Lift your chest off the ground by squeezing your back and biceps.

Inverted Rows

Intermediate

3 Sets

12 Reps

Lie under a horizontal bar and pull yourself up towards the bar, keeping your body straight.

bodyweight bicep push ups and chinups

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How Much Volume, Sets and Reps Should You Do?

The bicep muscle is very small and is used for nearly all upper body movements and so is always used.

 

Overtraining this muscle group can be very easy, so I strongly recommend that you still do the following.

 

  • Total Number Of Sets Per Week: 12 Sets

 

  • Rep Ranges: 8 to 12 reps

 

  • Training Principles: Progressive overload, where you aim to add a rep or more weight every workout.

 

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Results You Can Expect With Bodyweight Exercises for Biceps

I have had various results over the past 20 years regarding bodyweight bicep exercises. I want to give you some examples of what has been achieved within 12 weeks by following a dedicated bodyweight bicep workout plan:

 

  • Expect up to 1 inch growth on your arms within 8 to 12 weeks

 

  • Expect strength to increase by upto 10%

 

  • Don’t be surprised if your shoulder and chest get bigger and stronger

 

Recommended Read: >>> 6 Exercises For Dips At Home For Bigger Chest and Triceps <<<

7 Things You Must Avoid When Doing Bodyweight Biceps Exercises

When it comes to building strong and defined biceps with bodyweight exercises, there are certain things you should avoid to prevent injury and maximize results.

 

Here are seven things you must avoid when doing bodyweight biceps exercises:

 

  1. Using momentum instead of muscle: When performing bodyweight biceps exercises, it’s essential to focus on using your bicep muscles to move your body rather than relying on momentum or swinging. This will help ensure you’re effectively targeting and strengthening your biceps rather than just going through the motions.

  2. Ignoring proper form and technique: Proper form and technique are crucial when performing bodyweight biceps exercises to prevent injury and maximize results. Research and practice the proper form for each exercise to ensure you perform them correctly and safely.

  3. Not warming up properly: Before starting your bodyweight biceps workout, it’s essential to properly warm up your muscles and joints to prevent injury and improve performance. Dynamic stretching and light cardio are great ways to prepare your body for your workout.

  4. Overtraining: While it’s essential to challenge your muscles and gradually increase the intensity of your workouts, it’s also important to avoid overtraining. Giving your muscles time to rest and recover is crucial for progressing and preventing injury.

  5. Neglecting other muscle groups: While bicep exercises are essential for building strong and defined arms, it’s also important to incorporate exercises that target other muscle groups in your upper body, such as your back and shoulders. This will help ensure that your entire upper body is solid and balanced.

  6. Not varying your exercises: Doing the same bicep exercises over and over can lead to a plateau in your progress. It’s essential to regularly vary your exercises and incorporate new movements to keep challenging your muscles and prevent boredom.

  7. Sacrificing form for quantity: It’s better to do fewer repetitions with proper form than to sacrifice form for quantity. Focusing on proper form and technique will ensure you effectively target and strengthen your biceps while preventing injury.

 

By avoiding these common mistakes and focusing on proper form, technique, and gradual progression, you can maximize your results and build strong, defined biceps with bodyweight exercises.

 

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FAQs When Growing Arms Using Bodyweight Exercises

What are the best bodyweight bicep exercises for beginners?

For begineers you can perform chair dips, push ups, inverted rows, and tower curls. This will give you a good base to train and grow your biceps. 

Can bodyweight bicep exercises help grow my arms?

Yes, bodyweight bicep exercises can be an effective way to grow your arms. By using your own bodyweight as resistance, you can challenge your muscles and stimulate growth without the need for weights or equipment.

How many reps should I do for bodyweight bicep exercises?

For biceps, always aim to stick in the 8 to 12 rep range if muscle mass and strength training is your goal. 

How can I make bodyweight bicep exercises more challenging?

To make bodyweight bicep movements more challenging, you can increase the time under tension and also applied weight to the exercise. This will stimulate the muscles and in turn grow bigger and stronger. 

Recommended Read: >>> Lower Bicep Workout Secrets: Top 7 Exercises for Massive Gains <<<

Can I do bodyweight bicep exercises every day?

I do not recommend that you directly train biceps every day. This will lead to overtraining and actually have he opposite effect to muscle growth. Being bu training the arms once per week. 

How long does it take to see results from bodyweight bicep exercises?

You can expect to see gains within 4 weeks of bodyweight bicep training. You can also expect to gain 1 inch to your arms within 12 weeks. 

Are there any bodyweight bicep exercises that target the brachialis muscle?

Resistance band hammer curls and towel hammer curls will target the brachialise muscle, and by performing 3 sets of 12 reps, you will see excellent results in muscle size and strength.

What are some effective ways to increase the width of my biceps?

One of the Best Ways To Increase Biceps Width is to include a variety of exercises in your routine that target different parts of the biceps.

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What exercises can help in targeting the short head of my biceps?

There are a variety of Short Head Biceps Exercises that you can include in your workout routine to specifically target this part of your bicep.

Can I do bicep exercises with dumbbells?

Absolutely! There are a multitude of effective bicep exercises with dumbbells that you can do at the gym or even at home.

How effective is the eccentric bicep curl for bicep growth?

The eccentric bicep curl is an excellent exercise for stimulating muscle growth as it focuses on the muscle lengthening phase, which is crucial for hypertrophy.

Are there any specific exercises for the long head of the bicep?

Yes, there are certain Long Head Bicep Exercises which help isolate and train this part of the bicep.

Can I perform a chest and bicep workout in the same session?

Yes, you can. Chest and bicep workouts can be very effective as these muscles complement each other and can be trained together for balanced upper body strength.

Can I get a good bicep workout at home?

Definitely! There are many effective bicep workouts at home that you can do with minimal equipment.

What are some beginner-friendly bicep workouts?

There are a number of bicep workouts for beginners that are both effective and easy to learn.

How can I add 1 inch to my biceps?

Adding size to your biceps involves a mix of targeted bicep training, increased calorie intake, and consistent strength training. Learn more on how to add 1 inch to your biceps here.

Do pushups work the biceps?

Yes, while primarily a chest exercise, do pushups work biceps to a certain extent.

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Closing Thoughts On Bodyweight Workouts

Are you ready? Have you got all the information you need?

 

Then let’s get cracking!

 

Plan your workout schedules, set a start date and finish date, take all yoiur stats before you start and make sure to log everything!

 

(oh, and do keep in touch and check in with us regularly for more fantastic content. For a complete list of our previous blog posts, please go here)

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