Best Bodyweight Exercises For Big Biceps

Want to build big, ripped biceps without having to use any weights? These bodyweight exercises for biceps are an excellent way to do just that!

In this post, we’ll be exploring some of the best bodyweight exercises that you can use to build big biceps so you can get ripped without even going near an arm exercise machine.

Top 12 Best Bodyweight Exercises for Biceps

1. Diamond Push-Ups

Diamond push-ups are a variation of the traditional push-up that work the biceps, triceps and chest.

To perform this exercise, start in a plank position with your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down, then push back up to the starting position. Repeat for 8-12 reps, and aim for 3 sets.

2. Chin-Ups

Chin-ups are a classic exercise that targets not only the biceps but also the back muscles.

To perform this exercise, grab a pull-up bar with your palms facing towards you and pull your chin up towards the bar. Lower yourself back down and repeat for 8-12 reps, aiming for 3 sets.

3. Close Grip Push-Ups

Close grip push-ups are a variation of the traditional push-up that specifically target the biceps.

To perform this exercise, start in a plank position with your hands close together. Lower your body down, then push back up to the starting position. Repeat for 8-12 reps, and aim for 3 sets.

4. Inverted Rows

Inverted rows are an exercise that targets the upper back, biceps, and abs.

To perform this exercise, lie under a bar or use TRX straps, then grip the bar with your palms facing towards you. Pull your chest up towards the bar, then lower yourself back down. Repeat for 8-12 reps, and aim for 3 sets.

5. Bicep Curls with Resistance Bands

Bicep curls with resistance bands are an effective way to target the biceps.

To perform this exercise, stand with your feet shoulder-width apart and hold a resistance band in each hand. Curl your hands up towards your shoulders, then lower them back down. Repeat for 8-12 reps, and aim for 3 sets.

6. Isometric Holds

Isometric holds are a great exercise for building biceps strength and endurance. To perform this exercise, find a sturdy object like a bar or a wall, and hold yourself in a position that engages your biceps. For example, hold yourself in a chin-up position for as long as you can. Repeat for 3 sets.

7. Tricep Dips

Tricep dips are a great exercise for building biceps and triceps, as well as the chest and shoulders. To perform this exercise, find a sturdy object like a bench or a chair, and place your hands on it. Lower your body down, then push back up to the starting position. Repeat for 8-12 reps, and aim for 3 sets.

8. Pull-Ups

Pull-ups are a classic exercise that target the biceps, back, and shoulder muscles. To perform this exercise, grip a pull-up bar with your palms facing away from you and pull your chin up towards the bar. Lower yourself back down and repeat for 8-12 reps, aiming for 3 sets.

9. Plank to Push-Up

This exercise combines a plank and a push-up to target the biceps, triceps, and abs. To perform this exercise, start in a plank position, then push one arm up into a push-up position. Lower the arm back down, then repeat with the other arm. Repeat for 8-12 reps, and aim for 3 sets.

10. Push-Up to T-Rotation

This exercise combines a push-up and a T-rotation to target the biceps, triceps, and shoulders. To perform this exercise, start in a push-up position, then rotate one arm out to the side into a T-position. Lower the arm back down, then repeat with the other arm. Repeat for 8-12 reps, and aim for 3 sets.

11. Handstand Push-Ups

Handstand push-ups are an advanced exercise that targets the biceps, triceps, and shoulders. To perform this exercise, start in a handstand position against a wall, then lower your body down until your head touches the ground. Push back up to the starting position and repeat for 8-12 reps, aiming for 3 sets.

12. Bicep Curls with Towels

Bicep curls with towels are a simple and effective way to target the biceps. To perform this exercise, wrap a towel around a sturdy object like a doorknob or a banister, then grip the ends of the towel in each hand.

Curl your hands up towards your shoulders, then lower them back down. Repeat for 8-12 reps, and aim for 3 sets.

These are just a few of the many bodyweight exercises you can use to build big biceps. Remember to focus on proper form, and always start with a warm-up to prevent injury and get the most out of your workout.

Workout Routine for Biceps

Now that you have the exercises, let’s put them together into a sample workout routine.

Start with a warm-up of 5-10 minutes to get your muscles and heart rate going.

Then, perform 3 sets of each exercise, with 8-12 reps in each set. After the workout, cool down with a few minutes of stretching to prevent injury and soreness.

As you progress, you can increase the intensity by doing more reps or increasing the duration of your isometric holds. It’s also important to focus on proper form to prevent injury and get the most out of your workout.

Here’s a sample workout plan for building big, strong biceps using only bodyweight exercises:

Warm-Up:

1. Dynamic arm swings: Stand with your feet shoulder-width apart and swing your arms forward and backward for 10-15 reps.
2. Arm Circles: Stand with your feet shoulder-width apart and make small circles with your arms, 10-15 reps forward and backward.

Workout:

1. Diamond Push-Ups: 3 sets of 10-12 reps
2. Close-Grip Push-Ups: 3 sets of 10-12 reps
3. Inverted Rows: 3 sets of 8-10 reps
4. Isometric Holds: 3 sets of 30-60 second holds
5. Bicep Curls with Towels: 3 sets of 8-12 reps

Note: Start with one set of each exercise and work your way up to 3 sets. Rest for 30-60 seconds between sets.

Cool-Down:

1. Bicep Stretch: Hold for 30 seconds on each arm.
2. Shoulder Blade Squeeze: Hold for 30 seconds.

Remember to breathe deeply and maintain proper form throughout each exercise. Also, make sure to stay hydrated and listen to your body. If you feel any pain or discomfort, stop and consult with a medical professional.

With this workout plan, you can expect to see improvement in your bicep strength and size within a few weeks of consistent practice.

As with any exercise routine, be sure to progress at your own pace and never push yourself too hard.

More Bodyweight Exercise Options with Total Gym

Bodyweight exercises without equipment are great, but if you want to exercise regularly and grow your muscles, it could be worth looking at ways to increase the intensity of exercise.

The Total Gym is a unique piece of fitness equipment that utilizes your body weight and gravity to provide resistance for a variety of exercises.

Unlike traditional home gyms that rely on external weights, the Total Gym uses a sliding board and pulley system to challenge your muscles.

The adjustable height of the slide board allows for a customizable workout, as a higher setting will increase the resistance by lifting a higher percentage of your body weight, while a lower setting will decrease the resistance by lifting a smaller percentage of your body weight.

The Total Gym also allows for a full range of motion during exercise; depending on the model, hundreds of exercises can be performed for the arms, legs, and core.

Total Gym has been producing exercise machines for over 30 years and we have reviewed many of them so please check out our Total Gym XLS review, Total Gym FIT review, and Total Gym GTS review

Each model has its own unique features and attachments, but they all utilize the same principle of using your body weight and gravity as resistance.

It’s a great way to exercise and improve your fitness without putting too much strain on your body.

	Total Gym FIT	Total Gym XLS	Total Gym GTS
Exercises	85+	80+	250+
Resistance Levels	12	6	22
Attachments	AbCrunch Leg Pull Upgraded Squat Stand 2-piece Wing Attachment	Leg Pull Ribbed Squat Stand Wing Attachment	Telescoping squat stand Scrunch Retractable dip bars 3 grip pull-up bar + loads more
Weight Capacity	450 lb	400 lb	650 lb
Warranty	Lifetime frame, 2 year parts	Lifetime frame, 6 month parts	5-year Warranty on Frame, 1-year Warranty on Parts
Price	$$$ Check Price Here	$$ Check Price Here	$$$$ Check Price Here

Final Thoughts on Bodyweight Exercises for Biceps

So, I hope you have seen that bodyweight exercises are an excellent way to build big biceps without the need for weights.

Diamond push-ups, chin-ups, close grip push-ups, inverted rows, bicep curls with resistance bands, isometric holds, and tricep dips are just some of the best exercises to get you on your way to ripped biceps.