You don't always need weights or machines when building strength in your arms. Bodyweight exercises are an effective way to target your biceps and other arm muscles. You can do them anywhere, whether a beginner or a seasoned fitness enthusiast. Incorporating these exercises into your workout routine can help you get strong, defined arms.
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| Bicep Bodyweight Exercises To Get Strong Arms |
Diamond Push-Ups:
Diamond push-ups are a great way to target your biceps, triceps, and chest muscles. To do a diamond push-up:
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| Diamond Push-Ups For Bicep Bodyweight Exercises |
- Get into a push-up place with your hands close together, forming a diamond shape with your thumbs and index fingers.
- Lower your body until your chest touches your hands, then push back to the starting position.
- Repeat for 10 to 12 reps.
Close Grip Push-Ups:
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| Close Grip Push-Ups For Bicep Bodyweight Exercises |
Close grip push-ups are similar to diamond push-ups. Still, instead of forming a diamond shape with your hands, you place them closer together than you would for a regular push-up. This variation targets your triceps and biceps more than a standard push-up and can help you build strength in your arms.
Pull-Ups:
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| Pull-Ups For Bicep Bodyweight Exercises |
Pull-ups are a classic exercise for building strength in your arms and are particularly effective for targeting your biceps. If you don't have entry to a pull-up bar, you can use a sturdy tree branch, a playground, or even a sturdy doorframe. Just be sure to grip the bar or stem with your palms facing away from your body and pull yourself up until your chin is above the bar. And lower yourself back down to the starting position. Repeat for as many reps as you can.
Dips:
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| Dips For Bicep Bodyweight Exercises |
Dips are another effective bodyweight exercise for building strength in your arms. You can do dips on parallel bars, the edge of a bench, or even on the edge of a sturdy chair. To do a dip:
- Start with your arms extended and your body hanging off the edge of the bench or chair.
- Lower your body until your arms form a 90-degree angle, then push back to the starting position.
- Repeat for 10 to 12 reps.
- Inverted Rows
Inverted rows are a great way to target your back and biceps, and they can do with a barbell, a TRX suspension trainer, or even a sturdy table or desk. Lie under a bar or another sturdy surface with your arms extended to do an inverted row. Grip the bar or surface with your palms facing away from your body, and pull yourself up until your chest touches the bar.
Plank to Push-Up:
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| Plank to Push-Up For Bicep Bodyweight Exercises |
The plank to push-up is a dynamic exercise that combines two classic moves to target your arms, chest, and core. Start in a plank position, then lower yourself down into a push-up. Push yourself back to the starting position, then return to the plank. Repeat for 10 to 12 reps.
Push-Up to Side Plank:
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| Push-Up to Side Plank For Bicep Bodyweight Exercises |
The push-up to the side plank is another dynamic exercise that combines two classic moves to target your arms, chest, and core. Start in a push-up position, then push yourself into a side plank, keeping one arm extended and the other on your hip. Hold the side plank for a few seconds, then return to the push-up position and repeat on the other side. Repeat for 10 to Twelve reps on each side.
Tricep Dips:
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| Tricep Dips For Bicep Bodyweight Exercises |
Tricep dips are an excellent way to target the muscles in the back of your arms, including your triceps. You can do tricep dips on parallel bars, the edge of a bench, or even on the edge of a sturdy chair. To do a tricep dip:
- Start with your arms extended behind you and your palms on the edge of the bench or chair.
- Lower your body until your arms form a 90-degree angle, then push back to the starting position.
- Repeat for 10 to 12 reps.
- Push-Up Holds
Push-up holds are a simple but effective exercise for building strength in your arms and chest. Start in a push-up position, then have the part for as long as possible. As you get more powerful, you can increase the time you hold the push-up position.
Isometric Holds:
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| Isometric Holds For Bicep Bodyweight Exercises |
Isometric holds are a great way to build strength in your arms, chest, and other muscle groups. Find a sturdy surface like a bench or chair for an isometric hold. Grip the surface with your palms facing away from your body, and hold the position for as long as possible. As you get more muscular, you can increase the time you keep the place.
In conclusion, these bicep bodyweight exercises are a great way to build strength in your arms without needing weights or machines. Incorporate these exercises into your workout routine. You'll soon see the benefits in your biceps, triceps, and other arm muscles.
Read More: Upper Body Bodyweight Exercises