Having muscular arms is a
sign of strength and fitness. Sporting a pair of guns is one of the
easiest ways to make a big impression – especially among men. Therefore,
it is hardly surprising that one of the most popular gym exercises is
the biceps curl. Practically everyone who holds a dumbbell in their hand
for the first time instinctively does a curl. But if you are looking
for the most effective way to train your biceps, your workout needs to
include more than just dumbbells and barbells. These are the best
bodyweight exercises for your biceps:
1. Chin-ups
Starting position:
Grab the chin-up bar
with your palms facing you and your hands about shoulder width apart.
Let yourself hang with your arms nearly straight. Maintain tension in
your arms and shoulders.
How to perform the exercise:
Pull yourself up until your chin is
over the bar (end position). Then lower yourself back down to the
starting position in a controlled manner.
2. Isometric chin-ups
Starting position:
Grab the chin-up bar with your palms facing you and your hands about shoulder width apart. Pull
yourself up until your chin is over the bar. If you are unable to do a
chin up, you can still do this exercise by using a chair or step to
jump. Alternatively, and more challenging, you can bend your arms until
they are at a 90-degree angle.
How to perform the exercise:
Hold this position for as long as you can.
3. Negative/eccentric chin-ups
Starting position:
Grab the chin-up bar with your palms facing you and your hands about shoulder width apart. Pull yourself up until your chin is over the bar.
How to perform the exercise:
Lower yourself down into a hanging
position in a slow and controlled manner. Your arms should not be
completely straight in the end position. Make sure to maintain tension
in your arms and shoulders in the end position.
Note: If you cannot do a chin
up, you can always do the negatives. Feel free to use a chair or step to
jump up. Then, perform the exercise.
4. Commando chin-ups
Starting position:
Place your hands close together on
the chin-up bar. Your thumbs should be facing you and your arms should
be nearly straight. Maintain tension in your arms and shoulders.
How to perform the exercise:
Pull yourself up with your head to
the left of the bar. Try to touch the bar with your right shoulder. Then
lower yourself back down to the starting position in a controlled
manner. Then, pull yourself up with your head to the right of the bar. Try to touch the bar with your left shoulder.
5. Head bangers (advanced exercise)
Starting position:
Grab the chin-up bar with your palms
facing you and your hands about shoulder width apart. Let yourself hang
with your arms nearly straight. Maintain tension in your arms and
shoulders.
How to perform the exercise:
Pull yourself up until your arms are
bent at a 90-degree angle. While holding this position, push and pull
your body back and forth in an explosive manner, as if you were trying
to hit the bar with your forehead.
Would you like to do your biceps
workout at home, but don’t have any dumbbells or a chin-up bar? No sweat, all you need is a towel and a door frame.
6. Towel biceps curls
Starting position:
Stand with your back to the wall.
Make sure to keep your back straight and your abs tight. Your entire
spine should be touching the wall. Grab both ends of the towel with your
thumbs facing toward you. Put one foot in the sling. Make sure to keep
your shoulders down and back.
How to perform the exercise:
Bend your arms and pull your hands
up against the resistance of your leg. Keep your upper arms stationary
and close to your body. Release the hold and return to the starting
position. This exercise can also be done isometrically: Bend your arms
at a 90-degree angle and hold this position against the resistance of
your leg.
7. Doorway curls
Starting position:
Stand opposite the door frame with
your legs shoulder width apart. The wider your stance, the more
difficult the exercise will be. Grab the door frame with both hands at
chest height. Your thumbs should be facing you and your arms should be
nearly straight. Make sure to keep your shoulders down and back.
How to perform the exercise:
Pull yourself forward until your
chest nearly touches the door frame. Lower yourself back to the starting
position in a controlled manner.
Training tip: Choose three of
the exercises and do 8-12 repetitions. Do three sets of each exercise
with 90-120 seconds of rest between sets. During isometric exercises,
try to hold the position as long as possible. Repeat this three times
with 90-120 seconds of rest between sets.
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