Man showing biceps

What Calisthenics Exercises Work The Biceps

Calisthenics is a type of bodyweight training that uses the resistance of one’s own body weight to build strength, flexibility, and endurance.

Many calisthenics exercises can be used to target and strengthen the biceps muscles, which are located in the front of the upper arm and are responsible for elbow flexion and arm rotation.

However, it’s important to remember that the biceps are just one part of the upper body and it is essential to work on all upper body muscles for balance and overall strength.

Incorporating a variety of calisthenics exercises into your workout routine can help you target the biceps and other upper body muscles

Here are some calisthenics exercises that can help to work the biceps:

  1. Chin-ups: This is a classic calisthenics exercise that targets the biceps and other upper body muscles. To do a chin-up, find a chin-up bar or other suitable object to hold onto. Grip the bar with an overhand grip (palms facing away from you) and pull your body up until your chin is above the bar. Lower yourself back down and repeat for several reps. You can also try doing chin-ups with an underhand grip (palms facing toward you) to target the biceps a little more.
  2. Curls: You can do bicep curls using just your body weight by using an object like a broomstick or a towel. To do a bodyweight curl, stand with your feet shoulder-width apart and grip the object with an underhand grip. Keep your arms close to your sides and bend your elbows to bring the object up toward your chest. Lower the object back down and repeat for several reps. You can also try doing curls using a resistance band for added difficulty.
  3. Hammer curls: Hammer curls are similar to regular bicep curls, but instead of using an underhand grip, you grip the object with your palms facing each other (like you’re holding a hammer). This exercise targets the biceps and the forearms at the same time.
  4. Inverted rows: Inverted rows are a great exercise for strengthening the biceps and the back muscles. To do an inverted row, find a bar or other sturdy object that you can hang from. Grip the bar with an overhand grip and hang from it with your feet on the ground. Pull your body up towards the bar, keeping your elbows close to your sides. Lower yourself back down and repeat for several reps.
  5. Push-ups: Push-ups are a classic calisthenics exercise that can also help to strengthen the biceps. To do a push-up, get into a plank position with your hands on the ground and your feet on the ground. Lower your body down towards the ground by bending your elbows and then push yourself back up to the starting position. You can vary the difficulty of push-ups by changing your hand placement (narrower hand placement will make the exercise harder) or by doing them on an unstable surface like a Bosu ball.
  6. Plank curls: Plank curls are a variation on the classic bicep curl that adds an element of balance and core stability. To do a plank curl, get into a plank position with your hands on a pair of dumbbells or other objects. Keep your core tight and your body in a straight line as you bend your elbows to bring the dumbbells up toward your chest. Lower the dumbbells back down and repeat for several reps.
  7. Dips: Dips are a calisthenics exercise that targets the triceps, but they can also help to strengthen the biceps. To do dips, find a set of parallel bars or another suitable object to hold onto. Grip the bars with an overhand grip and lower your body down until your arms form a 90-degree angle. Push yourself back up to the starting position and repeat for several reps.
  8. Pull-ups: Pull-ups are similar to chin-ups, but they involve using a wider grip and pulling your body up until your chest touches the bar. Pull-ups are a great exercise for strengthening the biceps and the back muscles.
  9. Supinated rows: Supinated rows are a variation on the inverted row that involves using an underhand grip (palms facing towards you). This exercise targets the biceps and the back muscles, as well as the forearms.
  10. Resistance band curls: Resistance bands are a great tool for adding resistance to calisthenics exercises. To do a resistance band curl, stand on one end of the band and grip the other end with an underhand grip. Bend your elbows to bring the band up towards your chest, keeping your arms close to your sides. Lower the band back down and repeat for several reps.

It’s important to remember that proper form is key when doing calisthenics exercises. Be sure to keep your core tight and your body in proper alignment to avoid injury and get the most out of your workouts. As with any exercise program, it’s a good idea to consult with a healthcare professional or a personal trainer before starting a new routine. They can help you to determine the right exercises and intensity level for your specific needs and goals.

Happy training!

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