Top 5 Exercises Bodyweight Bicep Workout

Top 5 Exercises Bodyweight Bicep Workout

Do you love Biceps? We do too. Who does not love a pair of nice Biceps that can be flaunted through a tank top? Not only guys, but girls are also in love with those hot, sizzling pairs of Biceps. One way of strengthening your arms and bulking up your biceps is to join the gym and work hard under the training of a coach. But what if you don’t have time for the gym or you don’t like to go to the gym? Don’t worry, we’ve got you covered Top 5 Exercises Bodyweight.

Whenever we think of training our biceps, dumbbells, weights, heavy gym machines are what naturally comes to our mind. But what if you don’t want to join a fancy gym and want to work out in the comfort of your home. Let me assure you that it is entirely doable. You’re at the right place and I am going to give you a complete list of some exercises that you can adopt along with the comfort of your home. Before going towards the exercises for your biceps, let’s understand which muscles help to train biceps: –

Bodyweight Bicep Workout

Muscles: –

Every muscle in our body somehow supports another muscle. So there are many muscles involved in just a simple arm movement. But the main muscles that are involved in biceps training are: –

Brachii: – This muscle connects our shoulders to our forearms. It aids in bending your elbow and twisting your arm.

Brachialis: –  It helps/assists Brachii in its functions.

Both of these muscles should be attacked, to train our biceps.

Bodyweight Bicep Workout

Let’s work on those sizzling biceps with the list of body-weight exercises listed below: –

Pushups: –

We can not stress enough the fact that pushups are an all-rounder or the best exercise you can ever include in your workout routine. Pushups target more than half of your body muscles. It strengthens your core, arms, and legs. It can also help to train your biceps by adding a twist to traditional pushups.

To target your biceps by pushups, start with your arms under the shoulders at a 90-degree angle. Ensure that your core is straight and stiff. While your neck should be neutral. To target your biceps, move your arms close as you can. The closer the arms are, the difficult it will be to perform a pushup and the better it will target the biceps.

Now go down or lower your body on the floor. Bend your elbows at a 45-degree angle. For 15 to 20 seconds, stay in this position. Then again move to the starting position. Perform 6 to 7 repeats in a set. Do 4 to 5 sets with a little bit of rest in between. This is going to train your biceps good and with a proper diet, you’re surely going to see awesome results.

Bodyweight Bicep Workout

Side Plank: –

We love side planks to tone your body muscles. Planks work on more than 85% of your muscles. Planks put enough stress on your shoulders and biceps to train them. Your shoulder will have to work hard for this but your biceps will be working even harder in this position.

Place a yoga mat and lie down on your right side. Now put your left foot on your right foot and lift your upper body on the support of your right arm. Make sure to put all your body weight on your right arm. Keep your core stiff and feet together.

Hold this position for 15 secs. Then lower yourself back on the yoga mat. Repeat this position 5 to 7 times and then take quick rest. Then start another set. Perform 3 to 5 sets in a day. Also, don’t forget to change sides in between to tone both your arms and bulk up the biceps of both arms.

Bodyweight Bicep Workout

Inverted Row: –

Doing a regular pull-up is too difficult for you? No issue, we have got an easier solution for you, yet equally effective. You don’t need to struggle with those tricky pullups if you don’t like them. Instead, try the inverted row exercise. It is an easier version of pullups but works wonders on your biceps.

For this exercise, you’ll need a bar or iron pipe. Place 2 chairs or sofas with goof distance in between them. Place the bar on them and lie down under the bar. Your face should be facing the bar. Lift your arms and grab the bar. Make sure that the width between your hands should be more than your shoulder width.

Keep your body stiff and straight. Now use your arms and shoulders to lift your body off the floor. Balance your weight on your arms. Make sure that your chest touches the bar and your core remains straight. Don’t strain your neck at all.

Hold this position for 10 seconds. Then lower yourself back to the ground. Perform around 7 to 10 repetitions. Make sure that you perform a minimum of 3 sets per day to 7 sets per day. Make sure to take quick rest in between. This is going to train your biceps excellently.

Bodyweight Bicep Workout

Lateral Plank Walk: –

This exercise seems pretty simple, right? But trust me it’s not. It is not that difficult but it is effective to train your biceps. It specifically targets your biceps, triceps, and your core in no time. Let’s see how are we going to perform this exercise.

Place a yoga mat and bend down in a classic Plank position. Put your hands on the mat, under your shoulders at a 90-degree angle. Keep your arms straight and spine stiff. Don’t strain your neck. You’re going to start in this position.

Now move your right arm and leg out while moving your left arm and left leg in. It’s like walking sideways. Make sure to keep your spine straight through the time. Keep moving sideways to the distance you want to. Make sure you have enough place to walk sideways.

Pullups: –

Last but not least on our list is pullup. It may seem pretty easy or pretty simple, but let me tell you a secret, (shhh) it’s not. You are going to love this simple yet effective exercise. You will love us for recommending you this one for your sizzling hot biceps.

You need a bar for this one too. Make sure to hang a bar at a good place in your house where you can get a good view too (don’t tell anyone but know that good sight improves your motivation too). Grab the bar with a tight grip and pull yourself up using your arm strength.

Hold this position for 10 seconds to put enough stress on your arms. Then lower yourself and repeat. Do a set of 10 reps. Make sure you’re doing at least 3 to 5 sets to train your biceps properly. Doing this properly will leave you with those hot biceps in no time.

Bodyweight Bicep Workout

Conclusion: –

We always focus on body needs, diet, and consistency. That’s why we suggest you choose the best exercises according to your body needs, adjust your diet accordingly and be consistent in your workout routine. We spilled all our secrets to hot biceps. Now grab on these and rock the world.

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