Ultimate Calisthenics Bicep Workout To get bigger biceps

calisthenics bicep workout

Getting bigger, more defined, and stronger biceps is a very common goal among everyone. The problem is that everyone believes that the only way to get there is to throw on some weights and start curling. Let me tell you, that is not the only way. You can actually achieve that with just your own body weight. Try this calisthenics bicep workout if you want to grow your biceps without weights!

What is calisthenics?

What exactly is calisthenics? Well, it is basically a more fun and accessible way of training.

Calisthenics is a style of training where you use your own bodyweight for resistance. So, there is no need for any fancy equipment; all you need is your own body. Some of the most basic calisthenics exercises you might know are things like pull-ups, push-ups, dips, planks, etc.

Some benefits of calisthenics:

  • You can do it anywhere.
  • You don’t need a lot of equipment.
  • Calisthenics builds a lot of strength.
  • Calisthenics builds core strength.

Equipment needed for this calisthenics-bicep workout:

There are only two pieces of equipment you will need for this workout.

Pull-up bar:

Man in Gray Tank Top Doing Pull Ups on Black Pull Up Bar

A pull-up bar is one of the most used pieces of equipment in calisthenics. If you don’t have a pull-up bar yet, I highly recommend it; it will make your workout way more effective.


Man in Gray Tank Top Holding onto Gymnastic Rings

Gymnastic rings are also a piece of equipment that a lot of calisthenics athletes use. This might not be used that much, but it definitely is worth the buy.

Calisthenics Bicep Workout:

First, I will be explaining all the exercises and how to do them with good form, and then I will give you a sample workout you can use.

Commando Pull-Ups:

Commando pull-ups are a challenging variation of traditional pull-ups that target your biceps, forearms, and upper back.

How to do it:

  1. Find a pull-up bar or similar horizontal structure.
  2. Stand facing the bar and reach up to grip it with one hand, while your palm faces forward (away from your body), and the other hand grips it from behind, with your palm facing you.
  3. Hang from the bar with your arms fully extended.
  4. Pull your body upward, concentrating on using your biceps to lift yourself.
  5. Continue until your chin is above the bar.
  6. Lower yourself back down to the starting position.
  7. Switch hand positions and repeat the exercise.

Chin-up Headbangers:

Chin-up headbangers are a dynamic exercise that engages your biceps, upper back, and shoulders.

How to do it:

  1. Begin by hanging from a pull-up bar with a supinated grip (palms facing you) at shoulder-width apart.
  2. Perform a chin-up by pulling your body upward until your chin clears the bar.
  3. Once you’re at the top of the movement, start swaying your body gently forward and backward, creating a rocking motion.
  4. Maintain control and rhythm as you continue the motion.
  5. Lower yourself back to the hanging position.

Horizontal Bodyweight Ring Curls:

Horizontal bodyweight ring curls are an excellent exercise for isolating and building your biceps using suspension rings.

How to do it:

  1. Set up suspension rings at chest height and stand facing them.
  2. Grip the rings with your palms facing upward.
  3. Lean back slightly, keeping your body straight.
  4. Perform a curling motion by bending your elbows and pulling your body toward the rings.
  5. Keep your upper arms stationary while you contract your biceps.
  6. Lower yourself back to the starting position.

Inverted Row with Supinated Grip:

Inverted rows with a supinated grip are a versatile exercise that targets your biceps, upper back, and shoulders.

How to do it:

  1. Set up a bar or suspension rings at waist height.
  2. Lie on your back underneath the bar or rings, with your palms facing up (supinated grip).
  3. Grip the bar or rings slightly wider than shoulder-width apart.
  4. Keep your body straight and lift your chest toward the bar or rings by pulling with your arms.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Lower yourself back to the starting position.

Pull-Up Isometric Hold:

The pull-up isometric hold is an isometric exercise that targets your biceps, back, and core.

How to do it:

  1. Begin by performing a pull-up until your chin clears the bar.
  2. Once at the top position, hold it for as long as you can.
  3. Focus on engaging your biceps and back muscles.
  4. Lower yourself back down to complete the exercise.

Reverse Grip Push-ups:

Reverse grip push-ups are a challenging push-up variation that places extra emphasis on your biceps and upper chest.

How to do it:

  1. Start in a push-up position with your hands placed slightly wider than shoulder-width apart.
  2. Rotate your hands so that your fingers point toward your feet (reverse grip).
  3. Lower your chest toward the ground by bending your elbows.
  4. Push back up to the starting position.

Sample calisthenics bicep workout

  1. Commando Pull-Ups: 3×6 per side
  2. Inverted Row with Supinated Grip: 3×10
  3. Reverse Grip Push-ups: 3×12
  4. Horizontal Bodyweight Ring Curls: 3×8
  5. Chin-up Headbangers: 2xfail
  6. Pull-Up Isometric Hold: 2xfail

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *