Who doesn’t want biceps that look great in any outfit? Doing regular bodyweight workout will strengthen your biceps. No matter what your goals are, there are some moves out there just for you, no dumbbells or barbells required. Relying on the weight of your body makes things safer and easier than using heavy equipment. Not only can you do these exercises without leaving your house, but you don’t risk dropping a 100-pound weight on your toe! Now, it’s time to break down how to work on those biceps.
Bodyweight workouts for Beginners
Chinup: Like the overhand pullup, the chinup is a terrific shoulders and back exercise to build that V-shaped torso. But by doing the underhand chinup, we place more emphasis on the biceps. Grab the bar with an underhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body up and build momentum. Finish by pulling up with your arms. 2 sets of 10 reps with 30 seconds rest between sets.
Side plank: Your shoulders might work hard in this pose, but your biceps just might work harder. Start on your right side. Put your right hand on the floor and push up until your arm forms a straight line from shoulder to ankle. Only the side of your foot and the palm of your hand should touch the floor. Hold for as long as you can. Repeat on the other side. Modify the pose by placing your forearm on the floor instead of your hand.
Towel curl: You don’t need any complicated equipment to do this move — just an everyday bath towel and a chair. Twist the towel a few times until it forms a long, noodle-like shape. Sitting in the chair with your feet on the floor, place the center of the towel under one foot. Holding one end of the towel in each hand, slowly bring it toward your face. Use your foot as resistance. Hold for as long as you can. Repeat.
Plank: Planks work your core for sure, but they also give your biceps a major boost. Start in prone position, with hands on the floor and elbows under shoulders at a 90-degree angle. Tuck your chin and keep your spine parallel with the floor. Draw your belly button in and push through your biceps. Hold for as long as you can. Repeat.
Chaturanga: Yoga poses aren’t just for yoga class anymore. Even if you’re no yogi, this classic move will work your biceps and your core. Start in standard plank/prone position: hands on the floor, elbows under shoulders at 90 degrees. Lower yourself down so your elbows sit at the same height as your sides. Your chest, upper arms, shoulders, and elbows should align. Push back up to plank position. Repeat.
Dive-bomber push-up: Forget regular push-ups — your biceps will really take off with dive-bombers. Start in Upward Dog: pelvis on the floor hips in the air, feet shoulder-width apart. Bring your head down slowly and arch your back. Reverse the movement to return to the starting position.
About The Author
Rajul Tiwari is the Editor-in-Chief at bodyandstrenth.com and has 18 years of experience in media, content, publishing and education. She has worked with media houses like Daini..
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