Best Bicep Workout – Bodyweight Exercises for the Biceps
(I) Chin Up
Grasp the bar with an underhand grip shoulder width or slightly wider apart. Pull your body up towards the bar until your chest is in line with the bar and then lower your body under control to the starting position with arms fully extended. Having assistance makes this exercise easier. Negative reps make this exercise easer to learn as well.
Harder: Keep your legs extended horizontally for the duration of the exercise.
(I) Underhand Inverted Row
Lie on your back underneath a bar that is farther than your arm’s length to the ground. Take hold of the bar with an underhand grip. Your hands should be farther than shoulder width apart, but should not extend past elbow width. Start with the body straight and pull yourself toward the bar while maintaining alignment. Then slowly release back to your starting position. The higher you place the bar the easier the exercise becomes. It’s also easier to do by sitting.
Harder: Raise your feet by placing them on a block during the exercise.
Bicep Muscle Diagram
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