Having muscular arms is a sign of strength and fitness. Sporting a pair of guns is one of the easiest ways to make a big impression. Therefore, it is hardly surprising that one of the most popular gym exercises is the biceps curl. Practically everyone who holds a dumbbell in their hand for the first time instinctively does a curl.
But what if you want to do a bicep workout at home without weights? Here is a list of bodyweight bicep exercises you can do at home with a pull up bar or resistance band.
The best bodyweight exercises for your biceps
Here’s how to combine bicep exercises into a great home workout:
Choose three of the exercises and do 8-12 repetitions. Do three sets of each exercise with 90-120 seconds of rest between sets. During isometric exercises, try to hold the position as long as possible. Repeat this three times with 90-120 seconds of rest between sets.1. Chin-ups
Starting position:
Grab the pull up bar with your palms facing you and your hands about shoulder width apart. Let yourself hang with your arms nearly straight. Maintain tension in your arms and shoulders
How to perform the exercise:Pull yourself up until your chin is over the bar (end position). Then lower yourself back down to the starting position…
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