The Calisthenics Bicep Workout: 6 Best Workout Exercises — Building Your Biceps With Bodyweight Exercises(2023)

It’s not necessary anymore to get a gym subscription or to buy expensive equipment to train your bicep. Your bodyweight alone gives you many ways to incorporate calisthenic exercises into your workout routine for strengthening and toning your biceps.

With calisthenics, you can train all muscle groups in your body and is a good way to train your bicep and get stronger arms.

In this article, I will be discussing the 6 best calisthenics bicep exercises for building your bicep using just your body weight.

It doesn’t matter if you are a beginner or an expert, find yourself a bar, and let’s get started.

The 6 Best Calisthenics Bicep Exercises:

• Pull-up Static Holds
• One Arm Chin Up Negatives
• Horizontal Bodyweight Ring Curls
• Reverse Grip Push-up
• Close Grip Pull-Up
• Inverted Row With Supinated Grip (AKA Bicep Rows)

Equipment Needed For These Exercises

These are the only pieces of equipment needed for the 6 bodyweight bicep exercises.

• Pull-up bar
• Gymnastics rings
• Exercise mat
• (Resistance Band, if you are unable to perform the number of pull-ups you need)

Exercise 1: Pull-up Static Holds

Pull-up Static Holds is a challenging bicep exercise that targets multiple upper body muscles at once. To perform the exercise, hang from a pull-up bar with an overhand grip and hold the position for a set time. Beginners can modify the exercise by adjusting hold time and grip width and using a resistance band. This exercise develops grip strength, posture, and alignment, which will build a big part of your upper arm.

Muscles Worked:

• Lats
• Traps
• Rhomboids
• Biceps
• Forearms

Step-By-Step Instructions:

Step 1: Find a strong bar and place your feet shoulder-width apart underneath it.

Step 2: Grab the bar with an overhand grip and your arms fully extended, shoulder-width apart.

Step 3: Throughout the exercise, pull your shoulder blades down and together, engage your core and glutes, and keep your body straight and rigid.

Step 4: Hold this position for 5–10 seconds, or as long as your form allows.

Step 5: Return to the starting position slowly, maintaining control of your body throughout the movement.

Step 6: Perform 2–3 sets of 5–10 repetitions or as many as you can with good form.

Tip: If you are unable to perform a full pull-up, consider using a resistance band or performing this exercise from a raised platform to reduce the resistance.

Exercise 2: One Arm Chin Up Negatives

One Arm Chin Up Negatives are a challenging bicep exercise. This exercise involves hanging from a pull-up bar with one arm and slowly lowering your body down from the bar to the starting position. This movement works your biceps, forearms, and back, as well as your core and shoulder muscles to maintain stability.

Muscles Worked:

• Lats
• Biceps
• Forearms
• Traps
• Rhomboids
• Core

Step-By-Step Instructions:

Step 1: Find a strong bar and place your feet shoulder-width apart underneath it.

Step 2: Grab the bar with one hand, using an underhand grip, with your arm fully extended.

Step 3: Throughout the exercise, engage your core and glutes and keep your body straight and rigid.

Step 4: Slowly lower your body down from the bar to the starting position, taking at least 5 seconds to complete the movement.

Step 5: Push yourself back up to the starting position and repeat the exercise for 2–3 sets of 5–10 repetitions or as many as you can with good form.

Step 6: Repeat the exercise with your other arm.

Tip: If you are unable to perform a full chin-up, consider using a resistance band or performing this exercise from a raised platform to reduce the resistance. It is important to maintain good form and control throughout the exercise to avoid injury.

Exercise 3: Horizontal Bodyweight Ring Curls

Horizontal Bodyweight Ring Curls is a challenging exercise that specifically targets the biceps. This exercise involves using bodyweight resistance and gymnastics rings to perform a curl movement.

Muscles Worked:

• Biceps
• Forearms
• Shoulder Girdle

Step-By-Step Instructions:

Step 1: Find a set of suspension rings and secure them to a sturdy overhead anchor point.

Step 2: Grasp the suspension rings with an underhand grip, with your palms facing up, and your arms fully extended.

Step 3: Throughout the exercise, engage your core and glutes and keep your body straight and rigid.

Step 4: Pull your body towards the rings, curling your biceps, until your hands are close to your chest.

Step 5: Slowly lower your body back to the starting position, taking at least 5 seconds to complete the movement.

Step 6: Repeat the exercise for 2–3 sets of 5–10 repetitions or as many as you can with good form.

Tip: If you are unable to perform a full curl, consider using a resistance band or reducing the height of the suspension rings to reduce the resistance. It is important to maintain good form and control throughout the exercise to avoid injury.

Exercise 4: Reverse Grip Push-up

The Reverse Grip Push-up is a great exercise that works several upper-body muscles. This exercise involves performing a pushup with your hands positioned wider than the regular push-up position and having your palms face towards your feet.

Muscles Worked:

• Biceps
• Chest
• Triceps
• Shoulders

Step-By-Step Instructions:

Step 1: Find a flat surface, such as a mat or towel, and get into a pushup position, with your hands positioned wider than shoulder-width apart and your palms facing towards your feet.

Step 2: Throughout the exercise, engage your core and glutes and keep your body straight and rigid.

Step 3: Lower your body down towards the floor by bending your elbows, keeping them close to your sides.

Step 4: Push yourself back up to the starting position, straightening your arms.

Step 5: Repeat the exercise for 2–3 sets of 5–10 repetitions or as many as you can with good form.

Tip: If you are unable to perform a full pushup, consider using a raised platform or performing the exercise on your knees to reduce the resistance. It is important to maintain good form and control throughout the exercise to avoid injury.

Exercise 5: Close Grip Pull-Up

The Close Grip Pull-ups are a highly effective calisthenics exercise, performed by hanging from a pull-up bar and pulling your body upwards and your chin towards the bar with a close grip, it is a crucial addition to any back and bicep workout. Its benefits include strengthening the upper back and improving posture, making it a valuable exercise for both beginners and experienced lifters alike.

Muscles Worked:

• Lats
• Biceps
• Forearms
• Shoulders
• Traps
• Rhomboids

Step-By-Step Instructions:

Step 1: Find a pull-up bar and place your feet shoulder-width apart underneath it.

Step 2: Grab the bar with your palms facing away from you, using a close grip with your hands placed just inside shoulder-width.

Step 3: Engage your core and glutes, and maintain a straight line from your head to your heels throughout the exercise.

Step 4: Pull your chin up towards the bar, keeping your elbows close to your body.

Step 5: Lower your body back down to the starting position, keeping control of your movement throughout.

Step 6: Repeat the exercise for 2–3 sets of 8–12 repetitions or as many as you can with good form.

Tip: If you aren’t able to do full ranged pull-ups yet you can use a resistance band or do the exercise from a raised platform to reduce the resistance. Focus on squeezing your biceps and back muscles as you pull your chin up towards the bar. It is important to maintain proper form and control throughout the exercise to avoid injury.

Exercise 6: Inverted Row With Supinated Grip (AKA Bicep Rows)

Inverted Row With Supinated Grip (AKA Bicep Rows) is a great bodyweight exercise. This exercise involves lying on your back underneath a bar or set of rings and pulling your body up towards the bar while maintaining a supinated grip (having your palms face up).

Muscles Worked:

• Biceps
• Lats
• Rear Deltoids
• Traps
• Rhomboids
• Lower Back
• Core

Step-By-Step Instructions:

Step 1: Set up a bar or set of rings at hip height and lie on your back underneath it.

Step 2: Grab the bar or rings with your palms facing up and your arms fully extended.

Step 3: Engage your core and glutes and maintain a straight line from your head to your heels throughout the exercise.

Step 4: Pull your chest up towards the bar or rings, keeping your arms fully extended.

Step 5: Lower your body back down to the starting position, keeping control of your movement throughout.

Step 6: Repeat the exercise for 2–3 sets of 8–12 repetitions or as many as you can with good form.

Tip: Keep your elbows close to your body throughout the exercise and focus on contracting your biceps and back muscles as you pull your chest up towards the bar. It is important to maintain good form and control throughout the exercise to avoid injury.

The Calisthenic Bicep Workout Program (Beginning and Intermediate Level)

Beginner Level Bicep Calisthenics Workout Program

Warm-Up:

• 5–10 minute light cardio (jogging, jumping jacks, etc.)
• Dynamic stretching (leg swings, arm swings, etc.)

Workout:

• 2–3 sets of 8–12 reps of Horizontal Bodyweight Ring Curls
• 2–3 sets of 8–12 reps of Reverse Grip Pushups
• 2–3 sets of 8–12 reps of Close Grip Pull-ups (with resistance band if assistance is needed)

Cool-Down:

• Light cardio (jogging, jumping jacks, etc.)
• Static stretching (hold each stretch for 30–60 seconds)
• Dead Hangs (hold the dead hang position for 20–45 seconds and keep your legs straight and arms straight)

Note: Rest for 30–60 seconds between sets, adjust weight or use a resistance band for support during the exercises and listen to your body. Safety always comes first, and try to achieve muscle failure around your 10th rep.

Intermediate Level Bicep Calisthenics Workout Program

Warm-Up:

• 5–10 minute light cardio (jogging, jumping jacks, etc.)
• Dynamic stretching (leg swings, arm swings, etc.)
• 1–2 sets of 10–15 reps of body weight squats and pushups

Workout:

• 3 sets of 6–8 reps of Close Grip Pull-ups
• 3 sets of 6–8 reps of One Arm Chin Ups Negatives
• 3 sets of 6–8 reps of Pull-up static holds
• 3 sets of 6–8 reps of Horizontal Bodyweight Ring Curls

Cool-Down:

• Light cardio (jogging, jumping jacks, etc.)
• Static stretching (hold each stretch for 30–60 seconds)
• Dead Hangs (hold the dead hang position for 20–45 seconds and keep your legs straight)

Note: Rest for 30–60 seconds between sets, adjust weight as needed, and listen to your body. Safety always comes first, and try to achieve muscle failure on your 8th rep.

Does Calisthenic Help Me Build Bicep Effectively?

This is a very commonly asked question in the fitness community.

Calisthenics is a form of strength training that focuses on bodyweight exercises that target numerous muscle groups, including the biceps. With lots of exercises such as pull-ups, chin-ups, and push-ups, building your bicep whether it’s strength or definition, doing calisthenics workout exercises will be an effective way to build muscle on your biceps.

Calisthenics Biceps Exercises: Why Are They So effective?

These calisthenic bicep exercises are so effective because you have the ability to adjust the difficulty level and incorporate different variations, because of this your bicep muscles have a continuant possibility to grow stronger and tone better.

Additionally, the accessibility of calisthenics makes it a popular option for those looking to build their biceps without weights.

In short, yes, calisthenics can be an effective way to build biceps, with proper technique and consistent training.

Benefits of Training Your Bicep Using Calisthenics Exercises Compared to Training Them With Weightlifting

Calisthenics is an effective way to build your biceps. Exercises like pull-ups, chin-ups, and push-ups target multiple muscle groups, including your biceps.

The versatility of calisthenics allows for continuous progress and growth. It’s also accessible without weights.

Incorporate calisthenics into your routine for effective bicep building with proper technique and consistent training.

Calisthenics Bicep Workout Exercises Without Any Equipment

Calisthenics bicep workout exercises without any equipment are an excellent option for those who don’t have access to gym equipment.

5 Best Calisthenics Exercises Without any Equipment

1. Isometric Bicep Holds — Stand with your feet hip-width apart and make fists with your hands. Push your fists together as hard as you can, holding this position for 10–15 seconds. Relax and repeat for multiple sets.
2. Concentration Curls — Sit on the floor with your legs spread apart and your right elbow resting on the inside of your right knee. Hold a weight or a filled water bottle in your right hand and curl it towards your shoulder. Repeat with the left arm.
3. Close Grip Push-Ups — Similar to a push-up, but with your hands placed closer together. This variation targets the biceps more effectively than a regular push-up.
4. Inverted Rows — Find a sturdy table or countertop and lie underneath it. Grasp the edge of the table and pull yourself up towards it while keeping your body straight.
5. Bicep Plank — Start in a plank position and then rotate your arms so that your palms face each other. Hold this position for as long as you can.

By performing these exercises regularly, you can build strong and toned biceps without the need for a pull-up bar or any other equipment.

Calisthenics Bicep Workout Exercises With Access To The Gym

Calisthenics bicep workout exercises inside the gym offer a great opportunity for those who have access to gym equipment. The following are some effective biceps exercises that can be performed with gym equipment:

4 Best Calisthenics Exercises With Access To The Gym

1. Dumbbell Bicep Curls — Stand with your feet hip-width apart and hold a dumbbell in each hand at arm’s length. Curl the dumbbells towards your shoulders, keeping your upper arms still. Repeat for multiple repetitions.
2. Barbell Bicep Curls — Stand with your feet hip-width apart and hold a barbell in both hands at arm’s length. Curl the barbell towards your shoulders, keeping your upper arms still. Repeat for multiple repetitions.
3. Preacher Curls — Sit on a preacher curl bench with a barbell or dumbbell in each hand and let your arms hang straight down. Curl the weights towards your shoulders. Repeat for multiple repetitions.
4. EZ Bar Curls — Stand with your feet hip-width apart and hold an EZ bar at arm’s length with an underhand grip. Curl the bar towards your shoulders. Repeat for multiple repetitions

By performing these exercises regularly, you can build strong and toned biceps using the equipment available at your gym.

What Calisthenics Movements Work The Biceps?

Calisthenics exercises that target your biceps include some kind of pushing exercises like push-ups and dips and pulling exercises like chin-ups and pull-ups. These movements involve both shoulder flexion and elbow flexion, respectively, and can help build biceps muscle when included in a regular workout routine.

Can You Get Ripped From Calisthenics Alone?

Yes, it is possible to get ripped from calisthenics alone. However, it requires consistent and intense training and a proper nutrition plan. Additionally, genetics, age, gender, and other individual factors play a role in the speed and extent of muscle definition achieved through calisthenics.