calisthenics: A calisthenics bicep workout for bigger and muscular arms

A calisthenics bicep workout can help you develop bigger arms, but you need to learn about calisthenics as a routine before understanding the exercises you can do in a calisthenics bicep workout.

When you use your bodyweight to do exercises, it's known as calisthenics. It helps build strength, flexibility and fitness. It can be used in various training routines like high-intensity interval training (HIIT) routines, circuit training or Pilates.

What is a calisthenics bicep workout?

Calisthenics bicep workout (Photo by Gordon Cowie on Unsplash)

Calisthenics is a great way to work out the biceps without the need for weights or equipment.

Here's a calisthenics bicep workout you can try:

Pull-up/Chin-up

Pull-ups or chin-ups are an excellent exercise for calisthenics bicep workout.

Find a horizontal bar that's capable of supporting your bodyweight.
Grab the bar with an underhand grip, and let your body hang.
Squeeze your biceps, and pull yourself up till your chin is parallel to the bar.
Slowly lower yourself back down.

Australian pull-up

Australian pull-ups, also known as body rows, target the biceps and are a great alternative if you can't do regular pull-ups or chin-ups in your calisthenics bicep workout routine.

To do it:

You need a bar that can support your bodyweight, adjusted at waist-height.
Grab the bar with an overhand grip, and take your feet forward till the body has made an angle with the bar.
Pull your chest up towards the bar, and lower yourself back down, ensuring to squeeze the biceps throughout the movement.

Isometric hold

Isometric exercises involve holding a static position which help with increasing the intensity on the muscle fibers.

Find a bar or ledge at waist height.
Grab onto it with an underhand grip, and hold yourself in a half-pull-up position for as long as you can.
Focus on keeping the biceps engaged and maintaining good form.

Benefits of calisthenics

Calisthenics offers several benefits for individuals who incorporate it in their fitness routine. Here are some key benefits of calisthenics:

Strength and muscle development

Calisthenics exercises are designed to engage multiple muscle groups simultaneously. When you use your bodyweight to work out, it helps with improving overall muscle endurance and developing lean muscle mass.

Improved flexibility and mobility

Many calisthenics exercises require a wide range of motion, promoting flexibility and mobility.

Certain calisthenics exercises like deep squats, lunges and dynamic stretches help with improving joint mobility and overall flexibility. Improved flexibility helps with enhancing performance as well as reducing risk of injuries.

Functional fitness

Calisthenics focuses on movements that mimic real-life activities and promote functional fitness.

It helps with improving coordination, balance and stability, making daily activities and other sports performance more efficient and effective.

Convenience and accessibility

Convenience and accessibility are two of the major benefits of calisthenics. You can perform calisthenics exercises anywhere, as they require minimal or no equipment.

Progression and adaptability

Calisthenics exercises can be easily modified to keep up with various fitness levels. There are a range of progressions and regressions for various exercises that allows you to apply the principles of progressive overload.

Cardiovascular conditioning

Many calisthenics bicep workout exercises are dynamic and involve continuous movement. That means they help with elevating heart rate and improving cardiovascular fitness. High-intensity calisthenics workouts, like circuit training or HIIT, can effectively improve cardiovascular endurance and burn calories.

Calisthenics or calisthenics bicep workouts require mental focus and discipline to do the exercises with proper form and technique. Regular practice of calisthenics can enhance discipline, self-control and ability to push the body through various levels of fitness challenges.

Edited by Bhargav