Best Bodyweight Bicep Exercises for Strong, Defined Arms

Building impressive biceps doesn’t always require weights. With the right bodyweight exercises, you can effectively target your biceps, improve muscle endurance, and achieve noticeable definition—no dumbbells needed. Whether you're working out at home, traveling, or simply prefer weightless training, these exercises will help you develop strong, sculpted arms.

Top Bodyweight Biceps Exercises

1. Chin-Ups (Palms Facing You)

Chin-ups are one of the most effective bodyweight exercises for biceps. Unlike pull-ups (where palms face away), chin-ups place more emphasis on the biceps due to the underhand grip.

How to Do It:

• Grab a pull-up bar with an underhand grip, hands shoulder-width apart.

• Hang with arms fully extended, then pull yourself up until your chin clears the bar.

• Lower yourself back down with control.

• Aim for 3-4 sets of 6-12 reps.

Tip: If regular chin-ups are too challenging, start with assisted variations using a resistance band or jump-assisted reps.

2. Inverted Rows (Underhand Grip)

Inverted rows are an excellent bodyweight alternative to barbell rows, effectively engaging the biceps while also working the back.

How to Do It:

• Set up a bar (or use a sturdy table/TRX straps) at waist height.

• Lie underneath it, grab the bar with an underhand grip, and keep your body straight.

• Pull your chest up to the bar while squeezing your biceps.

• Lower yourself slowly.

• Perform 3 sets of 8-15 reps.

3. Bodyweight Bicep Curls (Isometric Hold Variation)

Since traditional curls require resistance, this bodyweight adaptation uses isometric tension to fatigue the biceps.

How to Do It:

• Stand facing a wall, about a foot away.

• Place your palms against the wall at waist height, fingers pointing down.

• Push into the wall while trying to "curl" your arms up (though your hands won’t move).

• Hold for 20-30 seconds, feeling the burn in your biceps.

• Repeat for 3-4 rounds.

4. Commando Pull-Ups (Mixed Grip)

This pull-up variation shifts more emphasis to one arm at a time, increasing biceps activation.

How to Do It:

• Grab a pull-up bar with one hand in an underhand grip and the other overhand.

• Pull yourself up, turning your head to the side of the underhand grip.

• Lower with control and switch sides.

• Do 3 sets of 4-6 reps per side.

5. Towel or Rope Bicep Curls (Using a Suspension Trainer)

If you have a towel, rope, or suspension trainer, you can mimic bicep curls with bodyweight resistance.

How to Do It:

• Loop a towel over a pull-up bar or sturdy anchor.

• Grab both ends with an underhand grip, lean back, and keep your body straight.

• Curl yourself up by bending your elbows, then slowly extend back down.

• Perform 3 sets of 8-12 reps.

Personal Experience: Maximizing Bicep Growth Without Weights

When I first started training, I didn’t have access to a gym, so I relied solely on bodyweight movements. Chin-ups and inverted rows were game-changers—they not only built my biceps but also improved my grip and back strength. Over time, I incorporated isometric holds and commando pull-ups, which added variety and prevented plateaus. Even now, I include these exercises in my routine for endurance and muscle maintenance.

Final Thoughts

You don’t need weights to build strong, defined biceps. By incorporating chin-ups, inverted rows, isometric holds, and other bodyweight variations, you can effectively stimulate muscle growth. Focus on progressive overload—increasing reps, slowing down tempo, or trying more challenging variations—to keep making gains.