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Building big and muscular biceps is on the wish list of every fitness enthusiast. Traditionally, people exercise with gym machines for an isolated workout exercise and train with free weights to activate stabilisation muscles along with the target muscle group, and both these training routines have proven to show results.
However, one always does not need to work with equipment to build biceps as a couple of targeted bodyweight exercises could fill the void of strength training and help you tone the biceps.
Nevertheless, remember to warm-up before starting any workout program so as to flex your muscles and improve blood circulation to the focus muscle group.
Let us not wait any longer and look closer at the five bodyweight exercises that you must include in your training program to build muscular biceps.
#1 Chin-Ups
Chin-ups is an excellent bodyweight exercise that not only targets the biceps but also tones the triceps, forearms, traps, shoulders and the muscles in the lower back region. Moreover, with its simple motion, even beginners and casual trainers could perform this exercise with relative ease.
Instructions:
Step 1: Stand straight in front of a pull-up bar with your feet placed shoulder-width apart. Secure the bar with a medium grip such that the palms are facing towards the body.
Step 2: With a stationary torso, gradually raise yourself until the chin is just above the bar.
Step 3: Pause for a second and return to the starting position. Ensure that the feet do not hit the floor throughout the duration of the exercise.
Repeat the exercise for the recommended number of times.
Important tip: Wear a weighted vest while performing this exercise for added resistance and improved customisability.
Next-up: Decline Push-Ups
#2 Decline Push-Ups
The decline push-up is a beginner level exercise that targets the biceps, triceps, forearms and the pectoral muscles in the chest region.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank. Place your feet on an elevated platform while positioning your palms at a distance that is approximately equal to the width of the shoulders.
Step 2: Gradually lower your torso until it is just inches off the floor.
Step 3: Hold the position for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: Increase the height of the elevated platform for an increased challenge.
Next-up: Inverted Rows
#3 Inverted Rows
Along with toning the biceps, the inverted rows are extremely effective in toning the muscles found in the lower back region.
Instructions:
Step 1: Position a bar on a smith machine at waist height. Secure the bar with a shoulder-width grip and hang directly beneath it. Place the feet close to each other and ensure that the body is straight throughout the duration of the exercise. In the initial position, the chest must be close to the bar.
Step 2: Gradually lower yourself until the arms are fully extended and perpendicular to the body.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Wear a weighted vest while performing this exercise for added resistance and improved customisability.
Next-up: Crab Walk
#4 Crab Walk
The crab walk is a total body exercise that primarily activates the shoulders along with the pecs, deltoids, triceps, traps, core, and glutes and hamstrings in the lower body.
Instructions:
Step 1: Lie on the floor in a supine position and bring your arms and feet close to the torso. Raise your torso such that the entire body is only resting on the arms and the feet. The arms must be straight while the knees must be bent such that the thighs are perpendicular calf muscles.
Step 2: Slowly move forward for 10 feet while maintaining the initial position.
Step 3: Hold for a moment and move back to the starting position.
Perform the exercise for the recommended number of times.
Important tip: This is an advanced exercise and beginners are advised to train under expert supervision.
Next-up: One-Arm Push-Ups
#5 One-Arm Push-Ups
The one-arm push-up is an advanced variation of the regular push-up that tones the arms with greater isolation. Also, the exercise activates the triceps, core and the pectoral muscles.
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a high plank such that the hands are placed shoulder-width apart. Steady yourself and place the left hand behind the back while maintaining a straight torso.
Step 2: Slowly lower yourself until the chest is just inches off the floor.
Step 3: Pause for a second and return to the initial position.
Repeat the exercise for the recommended number of repetitions. Perform the same motion with the other hand to tone the other set of biceps.
Important tip: For maximum efficiency, do not sway your body while performing this exercise.
