When it comes to sculpting strong and toned arms, the body weight bicep exercises get all the attention. But what if you don’t have a gym or weights available to you? No problem! Bodyweight exercises are an extremely potent weapon in balancing your biceps development when you don’t have access to fancy equipment. They’re also great for improving your functional fitness, balance, and control.

With only your body weight bicep exercise, you can put your arms to the test in different angles, while also working other major muscle groups — core and shoulders. Whether you’re at home, traveling or simply wanting a different approach to shaking up your workouts, these exercises are designed to keep you motivated and on the move. Read on for eight great bodyweight biceps exercises, step-by-step instructions for each, and pointers for continued progress.

Why Do Body weight Exercises?

The bodyweight workout is flexible, adaptable, easy to do. It is a more controlling, stabilizing, and coordination-based workout than lifting weights, and as such is a more “whole” workout for the body. Here are some key benefits:

• Simplicity: You don’t need a gym or fancy equipment. You just need a little bit of space.
• Muscle endurance: The frequency of bodyweight training typically leads to exercises being performed for more reps, leading to an increase in stamina.
• Functional strength: You’re developing the sort of practical strength that makes things like lifting or pulling easier in everyday life.
• Lower injury risk: These exercises are typically lower-impact and easier on your joints.
• Versatile for Every Level: Adjust the intensity to fit your beginner or advanced needs.

Let’s dive into the exercises now!

1.Chin-Ups

Chin-ups are a staple bodyweight exercise that hits the biceps directly and also works the back and shoulders.

How To:

1. Look for a sturdy horizontal bar or an alternative like a door-mounted pull-up bar.
2. Have your hands shoulder-width apart, grabbing the bar with your palms facing you (supinated grip).
3. Hangs from a bar with fully extended arms; feet off the ground.
4. Bending your elbows, pull your chest toward the bar. I wish to feel my biceps working.
5. Until your arms are straight, lower yourself down slowly and with control.
6. Repeat for 6-12 repetitions depending on your level.

Progression Tips: Use resistance bands for assistance or negative chin-ups (lower yourself down only) if you are not yet able to accomplish a chin-up.

2.Incline Push-Ups

This version of push-up targets your arms and biceps, while reducing the stress on your chest compared to regular push-ups.

How To:

1. Locate a surface that is higher than stomach level, such as a bench, table, or stable chair.
2. Put your hands on the surface, palms shoulder-width apart, fingers pointing forward.
3. Step your feet back until your body is in a straight line from your head to your heels.
4. Lower your chest to the surface, bending your elbows and hugging them close to your body.
5. Push back to the starting position, squeezing at the top through your biceps.
6. Complete 10-15 repetitions.

Progression tips: As you get stronger, do these on a lower surface or into diamond push-ups where your hands form a triangle.

3.Isometric Chin-Up Hold

This static hold tests the endurance of your body weight bicep exercises and grip strength — without a ton of repetitions.

How To:

1. Hang from a pull-up bar with an supinated (palms-facing-you) grip.
2. Keep pulling up until your chest is level with the bar.
3. If you can, hold for as long as you can — 10-30 seconds is good starting goal.
4. Lower yourself slowly and rest before doing it again.

How to Progress: Increase your hold time over subsequent workouts or add small pulses at the top for an extra burn.

4.Underhand Bodyweight Rows

This move works great if you have access to some parallel bars, a low bar, or even a countertop.

How To:

1. Lie on your back underneath a horizontal bar that’s low enough to reach while you’re lying down.
2. Take hold of the bar with an underhand grip (palms facing toward you), with your arms murrow-width apart.
3. Maintain your body in a straight line as if there were a plank through you, and pull your chest to the bar by bending your elbows.
4. Slowly pull yourself back down to the start.
5. Perform 8-12 repetitions.

Progression Tips: Elevate your feet on a chair or bench to make the move more difficult.

5.Plank to Side Taps

While this exercise is mostly a core move, it also engages your arms and works your biceps, since you have to engage those muscles to stabilize your body as you shift your weight from side to side.

How To:

1. Begin in a high plank position, like a push-up, with your hands directly beneath your shoulders.
2. Maintain your alignment, raising your right hand and bringing it to the side.
3. Return your hand to the plank and repeat on the left side.
4. Switch sides for 12-15 reps on each arm.

Progression: Slow it down for maximum tension or add a tiny push-up between taps for extra strength building

6.Reverse Plank Tricep Dips

Although this move primarily hits the triceps, it also works your lower biceps to stabilize and move.

How To:

1. Sit with your legs splayed and your hands behind you, pointing those fingers toward your body.
2. You are a reverse plank position lifted hips up from the ground.
3. Lower your body without touching the ground by bending your elbows.
4. Push back to extend your arms.
5. Do 10-12 reps.

Progression Tips: Try slowing down the movement and increasing your range of motion for an even more challenging experience.

7.Towel Curls

This clever trick simulates bicep curls using a towel and your own bodyweight as to create resistance.

How To:

1. Grab a durable towel and wrap it around the bottom of a door that you can pull on safely. Hold one end in each hand.
2. Lean back slightly and keep your elbows tight to your sides.
3. Draw yourself toward the door by contracting your biceps.
4. And when you do, control your descent with slow, steady movement.
5. Perform 8-10 reps.

Evolve: Change your angle to up or down the task. The closer to vertical you are, the easier it will be.

8.Crab Walks

This lighthearted, unorthodox exercise works your arms, biceps and shoulders, along with testing your coordination.

How To:

1. Lean back on your forearms with your knees bent and your feet flat on the floor. Sit back, fingers facing forward, palms behind you.
2. Just by lifting your hips just a little off the ground to help support your weight.
3. Walk backward by reaching one hand forward, then the opposite foot, then switch.
4. “Walk” forward and backward 10-15 paces.

Progression Tips: Lift your hips higher, engaging your arms more aggressively.

Advice on Progress, Motivation and Safety

• Take it slow: As simple as these may seem, take the time to perfect your form before increasing reps or intensity.
• Set goals: Add one more rep, hold a few seconds longer, have a greater range of motion, every week.
• Warm-up: Light cardio and dynamic stretches for 5-10 minutes to get your arms ready for the work ahead.
• Listen to your body: Don’t continue to push through pain or improper form, which can cause injuries.
• Recover: Allow your muscles to recover fully in 24 to 48 hours between sessions.

Yeah, not a lot of time, but these three COUNT.

So create a workout regime around your body weight bicep exercises using these helpful tips. Start by trying 2–3 days a week, doing 3–4 of these exercises in a circuit for 2–4 sets each. For example:

1. Incline Push-Ups (12 reps)
2. Towel Curls (10 reps)
3. Isometric Chin-Up Holds (15 seconds)
4. Set 2 (feat. AW+ still hunching): Underhand Bodyweight Rows (8 reps)

Take a 60-second rest in between exercises and repeat the circuit. Increase the number of sets or add more exercises as you go.

If you stay consistent and push your muscles on a regular basis, you’ll be able to increase not only the strength and development of your biceps but your entire fitness level. So pick up a towel, find a pull-up bar, and get started on these bodyweight bicep exercises today!