It’s tough to have brag-worthy arms if your biceps are lagging. But if you think endlessly pumping out bicep curls is the only way to build them, think again. After all, gymnasts flaunt some of the most well-defined arm muscles that an athlete can possess, and most — if not all — of their training is performed using just their body weight.
So whether you want arms like a gymnast or just want new, more challenging, and/or fun ways to train your biceps, try some of these bodyweight biceps exercises in your next workout.
1. Pull-Up
- Grab a pull-up bar with an overhand grip that’s slightly beyond shoulder-width. Hang at arm’s length with your arms straight (a position known as a dead hang) and your ankles crossed behind you.
- Without swinging or kipping (using momentum to propel you upward), squeeze your shoulder blades together to engage your lats as you pull your chest to the bar (or at least your chin above it).
- Pause, and then lower yourself back to a dead hang.
2. Chin-Up
- Grab a pull-up bar with an underhand grip. Your hands should be directly in front of the shoulders at the top position. Hang at arm’s length with your arms straight (a position known as a dead hang) and your ankles crossed behind you.
- Without swinging or kipping (using momentum to propel you upward), squeeze your shoulder blades together as you pull your chest to the bar (or at least your chin above it).
- Lower yourself back to a dead hang.
3. Isometric Chin-Up Hold
- Grab a pull-up bar with an underhand grip. Your hands should be directly in front of the shoulders at the top position. Hang at arm’s length with your arms straight (a position known as a dead hang) and your ankles crossed behind you.
- Without swinging or kipping (using momentum to propel you upward), squeeze your shoulder blades together as you pull your chest to the bar (or at least your chin above it). Hold here as long as you can.
- Lower yourself back to a dead hang.
4. Suspension Trainer Biceps Curl
- Facing the suspension trainer anchor point, hold both handles with your palms facing up. Straighten your arms to lean back. Depending on how much of an angle your body is in, your feet can either be flat (if closer to standing up straight) or on the heels with toes off the ground (if leaned back).
- Brace your core to keep your torso straight. Then, only bending at the elbow (no other part of the arm should move), curl the handles toward your shoulders to lift yourself toward the anchor point.
- Pause, then lower yourself back to the starting position with control.
5. Suspension Trainer Reverse Biceps Curl
- Facing the suspension trainer anchor point, hold both handles with your palms facing the floor. Straighten your arms to lean back.
- Brace your core to keep your torso straight. Then, keeping your palms down and elbows in line with the shoulder, curl the handles toward your shoulders to lift yourself toward the anchor point. Only bend at the elbow. No other part of your arm should move.
- Pause, then lower yourself back to the starting position with control.
6. Inverted Row
- Secure a barbell in a Smith machine or power rack at waist height, and lie face-up on the floor beneath it. The bar should be lined up directly over your chest and not move.
- Grab the bar with an overhand grip that’s slightly wider than shoulder-width, and hang with your arms fully extended. Your body should form a straight line from your head to your heels, which should be hip-width apart. If full body weight is too much at first, you can always bend the knees with feet flat on the floor, so you’re in a tabletop position while holding the bar.
- Engage your core and pull your chest to the bar as you squeeze your shoulder blades together.
- Pause, and slowly lower yourself back to the starting position.
