5 Best Bodyweight Bicep Exercises You Must Try

Building strong biceps doesn’t require a gym or heavy weights—just your body weight and the right exercises.

The 5 best bodyweight bicep exercises are chin-ups, inverted rows, towel bicep curls, isometric bicep curls, and suspension trainer curls.

Keep reading to learn how each exercise works and how to perform them effectively!

Inverted Rows

Inverted rows are a highly effective bodyweight exercise for building upper body strength, particularly targeting the biceps and upper back.

This versatile movement can be easily modified to suit different fitness levels, making it accessible for beginners and challenging for advanced athletes.

Detailed Setup

To perform an inverted row, you’ll need a sturdy horizontal bar or similar surface, such as a low pull-up bar or suspension trainer:

  • Start by positioning yourself under the bar with your body straight and your feet resting on the ground.
  • Grip the bar with your palms facing away (overhand) or toward you (underhand), depending on your focus. An underhand grip emphasizes the biceps more.
  • Keep your hands slightly wider than shoulder-width apart.
  • Extend your arms fully so that your body forms a straight line from head to heels.
  • Pull your chest toward the bar, keeping your elbows close to your sides, then slowly lower yourself back to the starting position.

Focus on the Biceps and Upper Back

Inverted rows are a compound exercise that works several muscle groups:

  • Biceps: The pulling motion heavily involves the biceps, making it a great bodyweight alternative to traditional curls.
  • Upper back: The rhomboids and trapezius are activated as you pull your shoulder blades together during the movement.
  • Lats and core: These muscles work to stabilize and assist throughout the row.

Focusing on a controlled, deliberate motion ensures optimal activation of the biceps and upper back.

How Adjusting the Bar Height Changes Difficulty

The difficulty of inverted rows can be modified by adjusting the bar height and your body angle:

  • Higher bar: Positioning the bar higher reduces the incline of your body, making the exercise easier. This is a good option for beginners.
  • Lower bar: Lowering the bar increases the incline, forcing you to lift a greater percentage of your body weight, making the exercise more challenging.
  • Feet elevation: Elevating your feet on a bench or platform creates a horizontal body position, significantly increasing difficulty.

This flexibility allows you to tailor the exercise to your fitness level and gradually progress over time.

Common Mistakes and How to Fix Them

To get the most out of inverted rows and avoid injury, it’s important to maintain proper form:

  • Breaking the straight body line: Allowing your hips to sag or your back to arch reduces effectiveness and increases the risk of strain. Keep your core engaged and your body straight throughout the movement.
  • Using momentum: Jerking or swinging your body to reach the bar reduces muscle activation. Focus on controlled, steady pulls for better results.
  • Improper grip width: Gripping the bar too wide can strain your shoulders, while too narrow a grip may reduce range of motion. Keep your grip just outside shoulder width.
  • Not pulling to the right point: Aim to bring your chest to the bar rather than your neck or stomach, ensuring the biceps and upper back do the majority of the work.

Towel Bicep Curls

Towel bicep curls are a simple yet effective bodyweight exercise that mimics the mechanics of traditional curls.

This exercise uses a towel and a stable anchor point to create resistance, allowing you to target your biceps without weights.

Step-by-Step Guide to Looping a Towel and Performing the Curl

To perform towel bicep curls, you’ll need a sturdy towel and a stable structure like a door:

  1. Take a long towel and loop it over a secure anchor point, such as the top of a closed door. Ensure the door is locked or braced to prevent it from opening during the exercise.
  2. Hold one end of the towel in each hand, palms facing upward, with your arms extended in front of you. Stand close enough to the anchor so that the towel remains taut.
  3. Begin the movement by bending your elbows, pulling your hands toward your shoulders while keeping the towel tight. Focus on squeezing your biceps at the top of the movement.
  4. Slowly lower your hands back to the starting position, maintaining control throughout the descent.

How This Mimics Traditional Bicep Curls

Towel bicep curls replicate the curling motion of traditional dumbbell curls by emphasizing elbow flexion and bicep engagement.

The tension in the towel creates resistance, which the biceps must overcome to complete the movement.

This makes it a great alternative for those without access to weights while still targeting the same muscles effectively.

Tips for Maintaining Control and Focusing on Muscle Contraction

To maximize the effectiveness of towel bicep curls:

  • Control the motion: Avoid rushing through the movement. Use a slow, steady pace to keep the biceps under tension throughout both the lift and the descent.
  • Engage your core: Keep your body stable and upright to avoid compensating with other muscles.
  • Focus on the biceps: Squeeze your biceps at the top of the curl to ensure they’re doing the majority of the work.
  • Maintain a neutral wrist position: Avoid over-bending your wrists, as this can lead to strain and reduce the effectiveness of the exercise.

Alternative Setups if a Door or Stable Structure Isn’t Available

If you don’t have access to a secure door or anchor point, you can adapt this exercise:

  • Use a sturdy pole, banister, or any fixed horizontal structure that allows the towel to loop securely.
  • Partner with someone: Have a partner hold the towel tightly while you perform the curling motion, ensuring they maintain steady resistance.
  • Use a suspension trainer: If available, a suspension trainer can replace the towel and provide a similar effect.

Chin-Ups

Chin-ups are a classic bodyweight exercise that effectively builds upper body strength while specifically targeting the biceps.

This versatile movement also engages your back and shoulders, making it an excellent compound exercise for overall upper body development.

Description of the Exercise

Chin-ups are performed by gripping a sturdy overhead bar with an underhand grip, meaning your palms face you.

From a hanging position, pull your body upward until your chin clears the bar, then lower yourself back down in a controlled motion.

The underhand grip emphasizes the biceps, as they play a key role in the pulling motion.

Muscles Worked: Biceps, Back, and Shoulders

While the biceps are the primary focus of chin-ups, other muscle groups contribute significantly to the movement:

  • Biceps: The primary movers that pull your body upward.
  • Latissimus dorsi (lats): Engaged to stabilize and assist in pulling.
  • Trapezius and rhomboids: Support the shoulders and upper back.
  • Deltoids: Assist with shoulder stability and movement.
    Chin-ups also work your core as it helps maintain a stable body position during the exercise.

Tips for Proper Form to Avoid Strain and Maximize Results

Performing chin-ups with proper technique ensures you target the right muscles while reducing the risk of injury:

  • Grip the bar correctly: Your hands should be shoulder-width apart with palms facing you. A grip that’s too wide or too narrow can reduce bicep activation and strain your wrists.
  • Engage your core: Keep your body straight and avoid swinging or arching your back. A stable core supports efficient movement.
  • Pull through your elbows: Focus on leading with your elbows rather than your hands to fully engage your biceps and lats.
  • Control the motion: Avoid using momentum. Lift and lower yourself slowly to maintain tension on the muscles throughout the movement.
  • Keep your shoulders down: Avoid shrugging your shoulders toward your ears during the pull; this reduces strain on your neck and ensures proper engagement of your back muscles.

Modifications for Beginners and Ways to Progress

Chin-ups can be challenging, especially for beginners. Fortunately, there are several ways to modify and gradually build strength:

For Beginners:

  • Assisted chin-ups: Use a resistance band looped over the bar to support some of your body weight, or use a chin-up machine if available.
  • Negative chin-ups: Jump or use a platform to get your chin over the bar, then lower yourself down as slowly as possible. This focuses on the eccentric (lowering) phase, which is excellent for building strength.
  • Scapular pulls: Hang from the bar and practice pulling your shoulder blades down and back without bending your elbows. This builds foundational strength for the movement.

To Progress:

  • Add weight: Use a weighted vest or hold a dumbbell between your legs to increase resistance as you pull.
  • Increase volume: Gradually add more repetitions or sets to challenge your endurance.
  • One-arm chin-ups: Once you’re highly advanced, work toward one-arm chin-ups to further test your strength and control.

Isometric Bicep Curls

Isometric bicep curls are a unique bodyweight exercise that engages your biceps by holding them under tension without movement.

This static hold strengthens your arms while improving muscle endurance, making it a valuable addition to any workout routine.

Explanation of the Push-Up Position with Forearms on the Ground

To perform isometric bicep curls, you’ll start in a modified push-up position, with your forearms planted firmly on the ground:

  • Begin by kneeling on the floor and placing your forearms on the ground, elbows bent at a 90-degree angle.
  • Position your hands so your palms face up or inward, depending on what feels more comfortable.
  • Extend your legs behind you, coming into a plank position supported by your toes and forearms. Your body should form a straight line from head to heels.
  • Focus on contracting your biceps to hold this position while maintaining stability through your core and legs.

Benefits of Isometric Holds for Strength-Building

Isometric exercises like this one strengthen muscles by keeping them under constant tension. This offers several benefits:

  • Enhanced muscle endurance: Holding the position challenges your biceps to maintain contraction for extended periods, improving stamina.
  • Joint safety: Since there’s no dynamic movement, isometric holds reduce the risk of strain on joints while still engaging the muscles.
  • Core engagement: Maintaining the plank-like position works your core muscles, adding extra value to the exercise.

Tips to Maintain Proper Form and Avoid Slipping

Maintaining correct form is crucial for safety and effectiveness:

  • Engage your core: Keep your abdominal muscles tight to prevent your hips from sagging or lifting too high.
  • Press firmly into the ground: This helps stabilize your position and ensures your biceps stay engaged.
  • Avoid overloading your elbows: Keep your weight evenly distributed between your forearms and toes to minimize stress on your elbows.
  • Use a non-slip surface: Performing this exercise on a yoga mat or other grippy surface can prevent slipping, especially if your hands or feet start to sweat.

Suggested Hold Durations for Beginners and Advanced Individuals

The length of time you hold the position depends on your current fitness level:

  • Beginners: Start with 10–15 seconds and gradually increase as your strength improves. Aim for 3–4 sets with adequate rest in between.
  • Intermediate to advanced: Hold the position for 30–60 seconds or longer. Advanced individuals can also increase difficulty by elevating their feet or adding wrist weights to intensify the bicep engagement.

Suspension Trainer Curls

Suspension trainer curls are an effective bodyweight exercise that uses tools like TRX to target the biceps through a dynamic and controlled pulling motion.

This exercise combines strength and stability, engaging multiple muscle groups while emphasizing bicep contraction.

Setting Up a Suspension Trainer Like TRX

To perform suspension trainer curls, you’ll need a suspension trainer securely anchored to a door, wall, or overhead bar.

Ensure the straps are adjusted to an appropriate length, with the handles hanging at a level that allows you to fully extend your arms while maintaining tension.

Check that the anchor is stable and capable of supporting your weight before starting the exercise.

Technique: Leaning Back and Curling Your Body Toward the Handles

Begin the exercise by gripping the handles with an underhand grip, palms facing upward.

Lean back until your arms are fully extended, keeping your body straight and your feet planted on the ground.

From this position:

  • Pull your body upward by bending your elbows, bringing your hands toward your shoulders while keeping the handles steady.
  • Squeeze your biceps at the top of the movement, ensuring full contraction.
  • Slowly lower yourself back to the starting position in a controlled manner, maintaining tension in your biceps throughout the descent.

Focus on smooth, deliberate movements to maximize the effectiveness of each repetition.

Key Focus: Bicep Contraction Throughout the Movement

To ensure the biceps are the primary muscle group worked:

  • Avoid relying on momentum by keeping the motion slow and controlled.
  • Actively squeeze your biceps at the peak of the curl for a stronger contraction.
  • Keep your wrists straight and avoid flexing them, as this can reduce bicep engagement and shift focus to the forearms.

Engaging your core and maintaining proper posture will also help stabilize your body and enhance overall muscle activation.

How to Adjust Body Angle for Different Intensity Levels

The intensity of suspension trainer curls can be easily modified by adjusting your body angle:

  • Easier variation: Stand more upright, reducing the amount of your body weight you need to lift. This is ideal for beginners or as a warm-up.
  • Intermediate level: Move your feet forward and lean back more, increasing the resistance on your biceps.
  • Advanced variation: Position your body almost parallel to the ground by stepping your feet further forward. This significantly increases the difficulty, requiring greater strength and control.

How to Incorporate These Exercises into Your Routine

Integrating bodyweight bicep exercises into your workout plan is straightforward and effective when done with consistency and balance.

By following a structured approach and pairing these exercises with other bodyweight movements, you can build stronger, more defined arms while improving overall fitness.

Suggested Weekly Workout Plan Featuring All Five Exercises

A balanced weekly routine should focus on progression and recovery to maximize muscle growth. Here’s an example:

  • Day 1 (Pull Focus): Chin-Ups (3 sets of 8–12 reps), Inverted Rows (3 sets of 10–15 reps).
  • Day 2 (Push Focus): Include complementary bodyweight exercises like push-ups or dips.
  • Day 3 (Active Rest): Light stretching or yoga to promote recovery.
  • Day 4 (Bicep Isolation): Towel Bicep Curls (3 sets of 12–15 reps), Isometric Bicep Curls (3 holds of 20–30 seconds).
  • Day 5 (Full-Body): Suspension Trainer Curls (3 sets of 10–12 reps), combined with planks or mountain climbers.
  • Day 6 (Rest or Light Activity): Allow your muscles to recover with low-intensity activities.
  • Day 7: Repeat or adjust based on progress and energy levels.

This routine ensures your biceps are challenged while also giving other muscle groups attention.

Tips for Balancing Bicep Exercises with Other Bodyweight Movements

Focusing exclusively on biceps can lead to muscular imbalances, so it’s essential to pair these exercises with other functional movements:

  • Include push-based exercises like push-ups or dips to develop your chest, shoulders, and triceps, creating a balanced upper body.
  • Incorporate core exercises such as planks and hollow body holds to strengthen stabilizing muscles, which support proper form during bicep exercises.
  • Add lower body exercises like squats or lunges to ensure total-body strength and proportional development.

By balancing your workouts, you’ll achieve better overall results and reduce the risk of overtraining specific muscle groups.

Importance of Rest and Recovery for Muscle Growth

Rest and recovery are as crucial as the exercises themselves.

Muscle fibers need time to repair and grow stronger after being stressed during workouts.

Without adequate recovery, you risk overtraining and diminishing your progress.

Conclusion

Bodyweight bicep exercises like chin-ups, inverted rows, towel curls, isometric curls, and suspension trainer curls are effective, versatile, and accessible for building arm strength.

By incorporating these movements into a balanced workout routine and prioritizing proper form and recovery, you can achieve noticeable progress without the need for equipment.

Start implementing these exercises today to take your bicep training to the next level!