Building big biceps is associated with hitting the gym and cranking out numerous bicep curls.
But you can also build bigger biceps from home by using bodyweight exercises.
Here is a selection of bodyweight exercises that will help you build bigger biceps from the comfort of your own home:
Chin-Ups For Biceps
This requires using a pull-up bar or some bar that will support your body weight. Installing a pull-up bar in your home is inexpensive; you need to place it between a sturdy door frame and screw it in place. Grip the bar with your palms facing towards yourself, then slowly pull yourself up until your chin touches your fingers. Exhale as you pull yourself up and inhale on the way down. At first, chin-ups can be very hard, and you may struggle to do just a few. Start trying to reach 6 reps, and slowly build up the reps over time.
Pull-Ups For Biceps
These are like chin-ups, but the main difference is in the pull-up bar grip. With chin-ups, your palms are facing toward you. With pull-ups, your palms face away from you. Also, with pull-ups, you adopt a much wider grip (thus the term wide grip pull-ups) that is shoulder width apart. In addition to working the biceps, pull-ups give the back muscles a great workout. Slowly pull yourself up as you exhale, and then inhale as you lower yourself (at an even slower pace). Mix up this back and bicep bodyweight exercise by experimenting with different grips. Close, wide, medium and reverse grip pull-ups focus on slightly different muscle areas. Also, change up the tempo now and then to shock your body into action.
Push-Ups For Biceps
Everyone thinks about the old classic bodyweight exercise when referring to chest and bicep bodyweight workouts. Push-ups work for many muscle groups simultaneously, including the chest, triceps, back, abs, biceps, and shoulders. It is a great all-around exercise. Keep your back straight throughout the training and concentrate on slowly going through the motions, working for all those muscle groups; for best results, do this exercise slowly and steadily increase the repetitions you do every week. A great way to spice up a push-up is to put weights on your back.
Bicep Curls Without Weights
A bicep curl typically involves using dumbbells and barbells at the gym, but it can also be done without weight-lifting equipment. You need to get creative and find your replacements for the resistance. Popular make-shift weights include sandbags, empty milk jugs full of water or sand, and backpacks full of books. You do not need to go to the gym to build big biceps; you need to find any form of heavy weight that you can use to stimulate muscle growth. Aim to do slow and steady reps of this exercise. Aim to reach failure after 6-8 reps for maximum muscle growth. As your biceps get more muscular, keep increasing the resistance to ensure you keep going without loss within the 6 to 8-rep mark.
So there you have 4 of the best bodyweight exercises for biceps that can help you build muscle without weights. The key is now to go away and put these into action.
Remember, not having access to the gym is no excuse for not building bigger biceps. You can do bicep exercises at home!