Looking to build strong arms without weights? These top bodyweight exercises for biceps are perfect for anyone wanting to tone and strengthen their arms at home or anywhere.
Bodyweight exercises for biceps use your own weight as resistance. They’re effective, require no equipment, and can be done by beginners and advanced fitness enthusiasts alike.
Ready to get started? Let’s dive into these 10 simple exercises that will help you build impressive biceps while improving your overall upper body strength.
Table of Contents
- 1. Chin-Ups
- 2. Negative Chin-Ups
- 3. Inverted Rows (Underhand Grip)
- 4. Towel Curls
- 5. Wall Pulls
- 6. Isometric Chin Hold
- 7. Bicep Push-Ups
- 8. Resistance Band Curls
- 9. Headbangers
- 10. Doorframe Curls
- Conclusion
1. Chin-Ups
Chin-ups are the ultimate bodyweight exercise for building bigger biceps. With palms facing toward you, you’ll pull your entire body up using primarily your arms.
How to do it:
- Grab a pull-up bar with hands shoulder-width apart, palms facing you
- Hang fully extended with feet off the ground
- Pull yourself up until your chin goes above the bar
- Slowly lower yourself back down to the starting position
- Repeat for as many reps as you can
Beginner tip: Can’t do a full chin-up yet? No problem! Loop a resistance band around the bar and place your foot or knee in it for support. The band will give you a helpful boost while you build strength.
2. Negative Chin-Ups
Negative chin-ups focus on the lowering part of the exercise, which is perfect for beginners who can’t do full chin-ups yet.
How to do it:
- Use a chair or jump up to the top position of a chin-up
- Hold yourself at the top with chin above the bar
- Lower yourself as slowly as possible (aim for 5 seconds)
- Once at the bottom, step back on the chair or jump up again
- Repeat 5-8 times
Beginner tip: Control is key here. The slower you lower yourself, the more your biceps will work and grow stronger.
3. Inverted Rows (Underhand Grip)
This exercise uses a low bar or table to pull your body up at an angle, making it easier than chin-ups but still effective for biceps.
How to do it:
- Position yourself under a bar or sturdy table
- Grab the edge with palms facing up, hands shoulder-width apart
- Keep your body straight from head to heels
- Pull your chest up toward the bar
- Lower yourself back down with control
- Aim for 8-12 repetitions
Beginner tip: Make it easier by bending your knees and placing your feet flat on the floor, or harder by elevating your feet on a chair.
4. Towel Curls
A creative way to work your biceps using just a towel and a door or pole for resistance.
How to do it:
- Drape a towel around a pole or door handle
- Hold both ends of the towel with hands at shoulder width
- Lean back slightly with feet planted firmly
- Pull yourself toward the door using just your biceps
- Slowly return to the starting position
- Complete 10-15 reps
Beginner tip: The farther you lean back, the harder this exercise becomes. Start more upright and gradually increase the angle as you get stronger.
5. Wall Pulls
This exercise uses a doorway and your bodyweight to create resistance for your biceps.
How to do it:
- Stand in a doorway with hands on either side of the frame at shoulder height
- Lean forward slightly with straight arms
- Pull yourself toward the doorframe using your biceps
- Pause when your face is close to your hands
- Return to the starting position with control
- Do 10-12 repetitions
Beginner tip: Keep your body rigid throughout the movement. Don’t let your shoulders do all the work!
6. Isometric Chin Hold
This static exercise builds bicep strength by holding the top position of a chin-up.
How to do it:
- Get to the top position of a chin-up (use a chair if needed)
- Hold this position with chin above the bar
- Focus on squeezing your biceps
- Maintain the hold for as long as possible (aim for 20-30 seconds)
- Rest and repeat 3-4 times
Beginner tip: Even holding for just 5-10 seconds is beneficial. Build up your time gradually as your strength improves.
7. Bicep Push-Ups
A unique push-up variation that shifts focus to the biceps rather than the chest.
How to do it:
- Start in a regular push-up position
- Move your hands back toward your waist (instead of under shoulders)
- Keep elbows tucked close to your body
- Lower yourself down until chest nearly touches the floor
- Push back up to starting position
- Perform 8-10 repetitions
Beginner tip: Try these on your knees first until you get used to the movement pattern and can maintain proper form.
8. Resistance Band Curls
While technically using minimal equipment, resistance band curls are an effective bodyweight-plus exercise for biceps.
How to do it:
- Stand with feet on the middle of a resistance band
- Hold the ends of the band in each hand
- Keep elbows close to your sides
- Curl your hands up toward your shoulders
- Lower back down with control
- Complete 12-15 repetitions
Beginner tip: Use a lighter resistance band to start. You can step wider on the band to reduce resistance or closer together to increase it.
9. Headbangers
An advanced chin-up variation that creates constant tension on the biceps.
How to do it:
- Pull yourself up to the top of a chin-up position
- Hold yourself there with chin above the bar
- Push your head forward away from the bar
- Pull your head back toward the bar
- Continue this forward and back motion for 8-10 reps
- Lower yourself down after completing the set
Beginner tip: This is an advanced move! Master regular chin-ups first before attempting headbangers.
10. Doorframe Curls
A simple exercise that builds mind-muscle connection with your biceps using minimal movement.
How to do it:
- Stand facing a doorframe with feet close to the bottom
- Place hands on the frame at shoulder height, palms facing you
- Lean back slightly to create tension
- Pull yourself slightly forward using just your biceps
- Hold for 2 seconds then return to starting position
- Repeat for 10-12 reps
Beginner tip: Focus on feeling your biceps do the work. This exercise is subtle but effective when done with proper concentration.
Conclusion
Building impressive biceps doesn’t require fancy gym equipment or heavy weights. These bodyweight exercises prove that you can get a great arm workout anywhere using just your own body.
Start with whichever exercises feel most comfortable for your current fitness level. Remember that consistency is more important than intensity when you’re just beginning.
Try adding 2-3 of these exercises to your routine 2-3 times per week. As you get stronger, challenge yourself with the more advanced movements for even better results!
Ajay Rathod is the founder of Fitness Zain. He shares easy-to-follow tips on fitness, healthy eating, and wellness. His goal is to help people live strong, active, and healthy lives.