5 Best Bicep Calisthenics Moves for Maximum Results

Man in Black Shirt Doing Pull Ups

Do you want to beef up your biceps in the most basic and effective way possible?

If so, then calisthenics exercises can be the answer.

Calisthenics are explosive and powerful, offering an impressive range of benefits that can help to improve strength, agility, flexibility, endurance, coordination, and balance.

With regular practice of these moves, you’ll get toned arms in no time at all.

Here are our picks for the 5 best bicep calisthenics moves to maximize your arms!

5 Best Bicep Calisthenics Exercises

1. Pull-ups

Pull-ups are a highly effective calisthenics exercise that targets the biceps, along with other muscles in the upper body. By incorporating pull-ups into your workout routine, you can increase strength and definition in your biceps.

One of the key benefits of pull-ups for bicep calisthenics is the use of your own body weight as resistance. This allows for natural and functional movement patterns and also challenges your muscles in a different way compared to traditional weightlifting exercises.

how to do Pull ups - Bokeyfit.com 
Bicep Calisthenics

How to do pull-ups:

  1. Find a sturdy pull-up bar that can support your body weight.

  2. Stand in front of the bar with your arms straight and your palms facing away from you.

  3. Grip the bar slightly wider than shoulder-width apart.

  4. Engage your core and pull yourself up towards the bar, using primarily your biceps to do so.

  5. Once your chin reaches the bar, slowly lower yourself down to the starting position.

  6. Repeat for the desired number of reps.

Remember to keep your body straight and avoid swinging or using momentum to complete the movement.

2. Chin-ups

Chin-ups are another variation of pull-ups that specifically target the biceps. Instead of gripping the bar with your palms facing away, chin-ups require you to grip the bar with your palms facing towards you.

This hand position places more emphasis on the biceps and can be a great addition to your calisthenics routine for targeting this muscle group.

how to do chin ups - bokeyfit.com

How to do chin-ups:

  1. Find a sturdy pull-up bar that can support your body weight.

  2. Stand in under the bar with your palms facing toward you.

  3. Grip the bar shoulder-width apart.

  4. Engage your core and pull yourself up towards the bar, using primarily your biceps to do so.

  5. Once your chin reaches the bar, slowly lower yourself down to the starting position.

  6. Repeat for the desired number of reps.

3. Commando Pull-ups

Commando pull-ups are another variation of the traditional pull-up that can provide an additional challenge for your biceps. Unlike chin-ups or standard pull-ups, commando pull-ups require you to grip the bar with one hand facing toward you and one hand facing away from you.

This uneven grip causes your biceps to work harder to lift your body weight, making it a great exercise for building strength in this muscle group.

How to do commando pull-ups:

  1. Stand beneath a pull-up bar with your feet shoulder-width apart.

  2. Reach up and grip the bar with one hand facing toward you and the other hand facing away from you.

  3. Keep your arms extended and engage your core muscles.

  4. Begin to pull yourself up until your chin is above the bar, using primarily your bicep muscles.

  5. Slowly lower yourself back down to the starting position.

  6. Repeat for the desired number of repetitions, alternating the hand positions each time.

4. Bodyweight Rows

Bodyweight rows are another effective exercise for targeting the biceps without the need for weights. Also known as an inverted row, this exercise mimics a traditional bent-over row but uses your own body weight as resistance.

How to do bodyweight rows:

  1. Find a sturdy, waist-high bar or handles to support your weight.

  2. Lie underneath the bar or handles and grab onto it with an overhand grip (palms facing away from you) or neutral grip (palms facing each other).

  3. Keep your legs extended and engage your core muscles.

  4. Begin to pull yourself up toward the bar or handles, using your biceps and back muscles.

  5. Once your chest reaches the object, pause for a second before slowly lowering yourself back down to the starting position.

  6. Repeat for the desired number of repetitions.

5. Bodyweight Bicep Curls

Bodyweight bicep curls are a great exercise for targeting and strengthening the biceps without any weights. This exercise also helps to improve grip strength and stability in the arms.

How to do bodyweight curls:

  1. Find a sturdy, waist-high object such as a bar or set of rings that can support your weight.
  2. Lie underneath the bar and grab onto it with an underhand grip, palms facing you.
  3. Keep your legs extended and engage your core muscles.
  4. Begin to pull yourself up toward the object, using your biceps muscles.
  5. Once your chest reaches the object, pause for a second before slowly lowering yourself back down to the starting position.
  6. Repeat for the desired number of repetitions.

FAQ’s

Is it possible to train biceps without weights?

Yes, it is possible to train and strengthen your biceps without using weights. Bodyweight exercises like the ones listed are a great way to target and build muscle in the arms without needing any equipment.

Is it optimal?

If your goal is to grow bigger muscles, you’ll have faster results using weights like dumbells or a barbell. Although this is true, choosing an exercise style you enjoy and can do for the long run will often be better for you. Everyone’s “optimal” may be different, so pick something you like.

Is bulking with calisthenics good?

Bulking can be beneficial for calisthenics as it helps to build muscle and increase strength. However, it is important to focus on progressive overload and proper nutrition to see results.

Make sure you’re consuming enough calories, healthy fats and carbs, and of course protein. It helps to eat foods you like and some tasty high-protein items like protein shakes and protein bars.

Calisthenics exercises can also be modified to make them more challenging for those looking to bulk up their muscles. Overall, bulking with calisthenics can be effective but it is important to do so safely and with proper form.

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