Biceps Body Weight Exercises
Do you ever look in the mirror and wish for bigger, more muscular biceps? You’re not alone – having toned arms is a common desire among men and women alike. But if you don’t have access to a gym or fancy equipment, what can you do?


Don’t despair: bodyweight exercises are a great way to build muscle without additional equipment. In this article, we’ll explore some of the top 10 best biceps bodyweight exercises so that you can start building those guns today.

Imagine your biceps bulging with strength as you curl your weight easily – it’s empowering!

With just a few simple bodyweight exercises, you can develop the muscles of your upper arms and become the master of your physique. Whether you want to build confidence or feel more comfortable in sleeveless shirts, these exercises will get you there.

These biceps exercises are practical because they use your body weight as resistance to help target and strengthen specific muscles. So grab some water, clear an open space in your home, and dive into which bodyweight exercises will give you those toned arms you’ve been dreaming of!


Pull-ups are the king of all bodyweight bicep exercises and for a good reason. They are the ultimate test of strength and endurance and can be done virtually anywhere without equipment.

Pull-ups work your biceps and target your back and shoulders, making them one of the best bodyweight bicep exercises you can do.

If you want to get bigger arms without any equipment, pull-ups are the way to go. Not only will they help you build muscle in your arms, but they will also give you an incredible aerobic workout.

To maximize the benefits of a pull-up workout, try using different variations, such as comprehensive or close-grip pull-ups.

You can also mix up your grip by adding handstand push-ups or chin-ups into your routine. With each variation, you can target different muscles to give yourself a more comprehensive arm workout.

Pull-ups are a great way to challenge yourself physically and get more muscular arms without buying equipment.

With regular practice and dedication, anyone can progress towards their fitness goals through this best bodyweight bicep exercise.

Plus, there’s no better feeling than finally being able to master that last rep! From here, we move on from pull-ups to chin-ups – another excellent exercise for building solid biceps with body weight alone.


Chin-ups are one of the best bodyweight bicep exercises and are a great way to build arm strength with no equipment. They are an effective bodyweight exercise for both the biceps and triceps, making them one of the best choices for those looking to get bigger biceps and triceps at home.

To perform a chin-up, grip the bar with your palms facing away from you, then pull yourself up until your chin is level with or above the bar. As you do this, ensure your elbows stay close to your sides throughout the movement.

The benefits of chin-ups compared to other bodyweight arm exercises are numerous. It’s an incredibly effective way to target the muscles in your arms without taxing them too much. When done correctly, it also provides an excellent workout for your core.

Additionally, since you don’t need any equipment aside from a sturdy bar or doorway pull-up bar, it’s easy to do anywhere and anytime – perfect for those who don’t have access to gym equipment or prefer working out at home!

It’s important to note that while chin-ups can be incredibly beneficial for building arm strength, they can also cause strain on your wrists if not done correctly.

To avoid this strain, it’s best to start slowly and focus on proper form: keep your elbows close to your sides as you pull yourself up rather than bring them back behind you during the motion.

With this in mind, chin-ups can be a great way to train your biceps without equipment – make sure you take it slow! As you progress in skill level and endurance, adding weight via weighted vests or bands can help further challenge yourself while doing chin-ups and building even more strength in your arms.

Push-ups with a narrow hand placement are another excellent bodyweight exercise for targeting bicep muscles that can be quickly done at home or outdoors with minimal equipment needed.

Push-Ups With A Narrow Hand Placement

Push-ups with a narrow hand placement are one of the best bodyweight exercises to build biceps and triceps. It involves placing your hands close together to engage your biceps and triceps more when performing the exercise.

This is an excellent way to target your arms muscles with bodyweight exercises and ensure you get the most out of each set. Here are some tips for maximizing the effectiveness of this exercise:

1) Engage your core by keeping it tight throughout the movement.

2) Keep your elbows tucked close to your sides when lowering yourself down, and then press up explosively so that you can feel a good contraction in your arms muscles.

3) Focus on maintaining control throughout each rep, as this will help you maximize muscle tension in the targeted areas.

4) Make sure to keep your back straight and avoid arching it at all times.

Following these tips, you should get the most out of each push-up with narrow hand placement and achieve great results when building solid biceps and triceps muscles with bodyweight exercises.

Push-Ups With A Narrow Hand PlacementThis exercise is also very convenient since no equipment is needed, which makes it easy to do anywhere, anytime.

So if you’re looking for an effective way to build bigger biceps without weights, push-ups with a narrow hand placement should be part of your best bodyweight exercise routine. With consistent practice, you’ll soon see excellent results!

To further improve the strength and size of your biceps and triceps, we can move on to dive bomber push-ups…

Dive Bomber Push-Ups

Dive bomber push-ups are an excellent bodyweight exercise to target your biceps. This move is a bit more challenging than regular push-ups, so it’s best for those with intermediate fitness levels.

It requires you to use your arms and core muscles simultaneously, making it one of the best bodyweight arm workouts. Here are some of the benefits of this exercise:

  1. Strengthens Your Core Muscles: The dive bomber push-up focuses on your core muscles, which helps you build better balance and stability in the long run.
  2. Increases Upper Body Strength: This exercise targets your arms and chest muscles, making it one of the best bodyweight exercises to tone arms and build muscle in them.
  3. Improves Mobility: By performing this move regularly, you can improve your mobility while also building strength in your arms and chest.

If you’re looking for a great way to build upper body strength without weights, dive bomber push-ups should be at the top of your list! With enough practice, you’ll soon be able to get into this position with ease and reap all the benefits that come with it.

Plus, since it doesn’t require equipment other than yourself, it’s one of the best bodyweight exercises arms around! So why not give this move a try today? You might surprise yourself with how far you can take it!

Diamond Push-Ups

Diamond push-ups are one of the best bodyweight arm exercises for toning your biceps. They are a great way to work out your arms without using weights and can be modified according to your strength and fitness level.

With diamond push-ups, you start in a standard push-up position, but instead of placing your hands shoulder-width apart, you bring them together so that your index fingers and thumbs form a diamond shape beneath your chest.

Diamond Push-UpsThis variation of the regular push-up works your triceps, shoulders, chest, and back muscles, as well as your biceps, making it a great all-around exercise.

It is also an effective way to strengthen smaller muscles, such as the rotator cuffs, which can often be overlooked in other exercises.

Diamond push-ups are one of the best bodyweight bicep exercises for anyone looking for an easy yet effective way to tone their arms without having to use weights.

It is essential to maintain correct form while doing diamond push-ups – keep your elbows tucked close to your sides instead of flaring them outwards and ensure that you keep good posture throughout the movement – hips up, abs tight, and back straight.

Doing diamond push-ups regularly will help build strength and endurance in your arms over time. To get the most out of this exercise, try adding different variations, such as clapping between each repetition or adding a pause at the top of each press-up.

Doing so will challenge you even further and help you get better results from this best bodyweight bicep workout. You’ll soon start noticing improved muscle definition with consistent practice in no time! Moving on…

Isometric Hold Chin-Ups

Isometric hold chin-ups are one of the best biceps bodyweight exercises to get you on your way to achieving bigger and stronger arms.

This exercise can help you build muscles and triceps without using weights or other equipment. It’s an effective way to strengthen your upper body while engaging your core and helping your overall fitness.

Euphemism: If you’re looking for a way to sculpt your bicep muscles and add definition, then isometric hold chin-ups are perfect. This exercise can help you achieve explosive power and increase muscle tone in no time!

This exercise is excellent for building strength in the arms and shoulders, as it requires a lot of focus and control when performing it correctly.

You’ll need to maintain a tight grip on the bar while keeping your elbows close to your body. Additionally, engaging your core will help with stability during this exercise and ensure an effective workout.

TIP: To maximize the effectiveness of this exercise, make sure that when performing it, you keep a slow tempo throughout all reps – this will help engage those bicep muscles!

By controlling the tempo of each rep, you will ensure that each muscle fiber gets properly activated during each set.

Inverted Rows

Inverted rows are one of the best bodyweight exercises to build strength and promote bigger biceps. Think of them as a pull-up in reverse; it’s like you’re climbing a ladder going down instead of up.

This exercise is excellent for targeting your back muscles and biceps, providing a full-body workout to help you develop bigger arms with calisthenics movements.

Inverted RowsInverted rows can be done at home or in the gym and require only a bar to perform. Start by grabbing the bar with your hands shoulder-width apart, then hang from it with your arms fully extended.

Keeping your core tight, use your back muscles to pull yourself up until your chest touches the bar. Then, slowly lower yourself back down until you reach the starting position again. You can also add weights or resistance bands to increase the intensity if you want more of a challenge.

This exercise is excellent for strengthening your arms, shoulders, and upper back while building bigger biceps.

It helps improve posture while engaging all the major muscles in this area and helping you reach your goals faster than relying on other exercises alone.

Plus, it’s an effective way to train both back and biceps without any equipment—perfect for those who don’t have access to a gym or prefer working out at home!


Dips are one of the best bodyweight exercises for upper body strength and an excellent way to build biceps without weights.

They can be a tremendous no-equipment exercise for the biceps, even if you’re at home and don’t have any weights or pull-ups available.

To perform this exercise, start in the up position of a pushup with your arms straight and your feet either on the floor or elevated on a chair or bench.

Slowly lower your body until your elbows reach 90-degree angles, then press yourself back up to the starting position.

You can also use towels draped over two chairs to do dips in a seated position; this is called towel curls – to make it easier for beginners. As you get stronger, you can add resistance by placing some weight plates on your lap while doing the dip.

For those looking to build bigger biceps without equipment, dips are one of the best ways to strengthen your upper arms without relying on weights alone.

They target the anterior deltoid (front shoulder) and triceps and work other muscle groups, such as the chest and core muscles.

And since they are a compound movement that uses multiple joints at once, they will also help improve overall muscle coordination and balance – perfect for rock climbing!

Additionally, dips are a practical option if you want to build biceps with light weights at home since they involve minimal equipment.

Whether you’re just starting out or already have some experience building biceps without weights, adding dips into your workout routine will surely bring great results! The next step? Towel curls…

Towel Curls

Towel curls are one of the best bodyweight exercises for arm wrestling, building chest and triceps, gaining muscle, and getting big shoulders. It is also a great way to build biceps without equipment or weights.

This exercise works by using the resistance of a towel to strengthen your biceps and make them bigger. To do this exercise, wrap a towel around something sturdy like a pole or door handle and then grab onto it with both hands.

Towel curlsFrom there, start curling the towel up towards your chest as you squeeze your biceps at the top of the motion. Make sure not to let your elbows drift away from your body to maintain tension on your arms.

You can add pauses throughout the reps for extra intensity for an even more significant challenge. Additionally, you can use different widths of towels to increase or decrease the intensity depending on your level.

This exercise is excellent for people who want to get more muscular arms without having access to weights or equipment.

Whether you’re just starting with arm workouts or an experienced bodybuilder looking for new exercises, towel curls will help you gain strength and size quickly and effectively.

Elevated Pike Push-Ups

Elevated pike push-ups are a fantastic way to build your biceps at home without equipment. These best bodyweight exercises for the chest and triceps will help you build your chest, shoulders, and bicep muscles.

If you’re looking for how to build biceps at home without equipment, this is one of the best bodyweight exercises to do it.

Let’s get started by discussing why elevated pike push-ups are so great. This exercise is a great way to target your biceps while also building muscle in other areas like the chest and shoulders.

Additionally, unlike many other exercises, such as curls, this one doesn’t require any weights or machines, so you can easily do it at home.

So if you’re working on improving your arm strength and definition without weights, elevated pike push-ups should be part of your routine.

They are perfect for adding size and definition to your arms and work out various upper-body muscle groups, including the triceps and back muscles.

By incorporating this exercise into your workout plan alongside other best bodyweight exercises such as planks or pull-ups, you can achieve maximum results from minimal effort – all from the convenience of home!

When doing elevated pike push-ups, ensure your form is correct to benefit from them.

Keep your elbows close to the sides of your body during each rep, with your head pushed forward slightly towards the floor, and focus on pushing through with your arms rather than using momentum from other parts of your body.

With practice and consistency, you’ll soon start seeing results!

Wanting strong arms? Look no further than elevated pike push-ups! This fantastic exercise is ideal for those who want to build their biceps at home without equipment; plus, it works multiple upper body muscles simultaneously, giving you more bang for your buck in muscle building.

So what are you waiting for? Give these best bodyweight exercises a go today – you won’t regret it!


The biceps are a vital muscle group for many athletes, bodybuilders, and general fitness enthusiasts.

You can quickly strengthen and build your biceps with proper bodyweight exercises without additional equipment. The top 10 best biceps bodyweight exercises we’ve outlined here provide ample opportunity to do just that.

Pull-Ups, Chin-Ups, Push-Ups with a Narrow Hand Placement, Diamond Push-Ups, Inverted Rows, Dips, Towel Curls, Elevated Pike Push-Ups, and more give you a virtually limitless array of options to work your biceps in new and exciting ways.

These bodyweight exercises are so practical that they make you feel like your arms are made of steel!

These ten bodyweight exercises offer a great way to target your biceps and improve their strength and size without buying any extra equipment or joining an expensive gym membership. So don’t hesitate – to get started today on building your most impressive set of guns yet!