The Key to Bigger Biceps (Calisthenics Edition)

Can you build a bigger biceps without weights? When you think about a biceps workout the first thing that probably comes to your mind is lifting a barbell or dumbbells and not bodyweight training. In general calisthenics are compound moves but there are also exercises or variations of them that focus more on a specific muscle group. In this video we will show you the two best biceps exercises without weights. As you've already seen one of those exercises is the chin-up. When you do a chin-up you use an underhand instead of an overhand grip to get the optimal forearm position for the biceps engagement. It's also necessary to use a specific variation of the chin-up to get the most out of this exercise in terms of biceps activation. We always tell you to use full range of motion but this doesn't count for the optimal biceps chin-up. In the first and last part of the chin-up your elbows are in a nearly vertical line. These parts of the movement have the lowest impact for your biceps. To get more out of this exercise you only use the middle part in which your elbows are in front of your body. This will increase the leverage and makes it much more effective for your biceps. Try to do some kind of curl movement instead of a regular chin-up. The next exercise which is the bodyweight biceps curl gets as close to an isolation exercise as it's possible for a calisthenic movement. Of course the chin-up is great for biceps activation, no doubts, but it's still a compound exercise in which the biceps is only one of the many muscles you have to use to do the movement. The bodyweight biceps curl on the other hand is a biceps dominant exercise. Don't pull your elbows backward. Your upper arms should always stay at 90 degrees to your body while you only move your forearms. To get the most out of this movement you should supinate your forearms when you do the curl movement and pronate them when you extend your arms. To adapt this exercise to your level you just increase or decrease the lever. The more you place your body in a vertical line the easier it gets and the more you place it in a horizontal line the harder it gets. Use these exercises if you want to build up a bigger and stronger biceps but always keep in mind that compound exercises are your basics. Our workout programs are focusing on your complete body with a selection of the best bodyweight exercises out there. Just check our website and get your program now. If you have any further questions just leave a comment. Thanks! Alex