Bodyweight Bicep Exercises

Power Through Plateaus – Bodyweight Bicep Exercises for Fast Gains

In today’s world, exercising can be dull and feel like a chore.​ Thankfully, with the right training, bodyweight bicep exercises can bring a spark of life into your exercise routine.​ Power through plateaus and develop strong, flexible biceps with these simple but effective steps, and see results in just weeks.​

The bicipital muscle group is one of the major components of the body and has to be taken care of in order to stay healthy and strong.​ However, most bodyweight arm exercises are focused on the front and back of the arms, leaving the biceps largely neglected.​ To switch things up, it’s important to include exercises that target the biceps directly, as this will help develop the muscle strength needed to power through plateaus.​

Chin-ups are one of the most essential bodyweight bicep exercises and are the best way to engage the entire bicep muscle group.​ To really power through a plateau and max out your gains while you’re at it, combine chin-ups with negatives or weight-assisted pull-ups.​ Negatives involve using a partner to help you get to the top of the chin-up bar, and slowly lowering you down to the start position.​ Do this repeated 10-15 times in three sets.​ Not only do negatives work the biceps in a unique way compared to other bodyweight exercises, they also teach proper form and force your muscles to become strong and endure a longer distribution of contraction.​

For a more challenging exercise, perform difficult single arm chin-ups.​ These take longer to learn but can take your biceps strength to the next level and really test your limits.​ To do these, begin with your chosen hand close to the mid-point of the bar and slightly below shoulder height with your other arm extended from the side.​ Engage your core and then flex the biceps and lift your body until your chin is just above the bar, and then lower with control.​ This is a full repetition – repeat as many times as you can and switch hands.​

Managing fatigue is key when pushing through plateaus.​ Keeping your muscles energized and healthy will ensure your bicep exercises are effective in making you stronger.​ After an intense exercise session with biceps training, it’s important to keep hydrated and have a balanced diet full of lean protein, healthy fats, and complex carbohydrates.​ Meal prepping in advance is a great way to make sure you’re getting the right nutrition.​

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Don’t forget about those hours in between workouts! Give both your body and mind a break by stretching your muscles and practicing self-care.​ Soreness is normal, but if it’s getting too intense, then opt for an indirect bicep exercise like a tricep press down.​ This will keep the tension in the biceps, while letting them rest and aid in a faster recovery.​

Go beyond the basics for an efficient plateau busting session and combine traditional bodyweight bicep exercises with high intensity intervals.​ HIIT is an intense form of exercise that helps burn calories faster while helping you build strength.​ Alternating between sets of planking, bicep curls, and triceps pull-downs will give your muscles a longer period of contraction that will increase the muscle’s resistance to fatigue and ultimately give you faster gains.​

Bodyweight Bicep Exercises to Spice Up Your Routine

Being creative with bodyweight bicep exercises can keep the routine more exciting and ultimately help you power through plateaus.​ Switch towel pull-ups for bicep rows, or add a grapevine element to any arm exercise.​ The grapevine works by taking small steps in either a clockwise circle or a zig-zag, while doing a bicep curl or overhead press.​ Doing these exercises with a resistance band will add an extra challenge and give you an even better arm workout.​

Plyometric exercises are great for increasing power and speed as well.​ Add a jump element to any bicep exercise like bicep curls or press-ups to get your muscles working harder and creating an additional afterburn effect.​ When incorporating jumping exercises, it’s important to remember to stay light on your feet and gentle with the landing.​ This will help to reduce the risk of any injuries that may occur and help you reach your plateau busting goals.​


Isolation Exercises for Serious Muscle Gains

Meeting your bicep development goals can be faster and easier when incorporating isolation exercises.​ Isolation exercises involve different parts of the body than compound exercises.​ Isolation exercises allow particular muscles and joints to move in a more isolated way that targets that muscle group and strengthens it.​ For biceps, a common isolation exercise is the hammer curl.​ To perform this exercise, stand with your feet shoulder-width apart and with both arms fully extended and a dumbbell in each hand.​ Keeping your hands at shoulder height, curl the dumbbells up towards your shoulders and then slowly lower down and repeat.​

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Success relies on pushing past what we think is possible and when working with biceps, the same concept applies.​ Take on any challenge and don’t be afraid to switch your traditional exercises with more dynamic ones.​ Supersets are great for working on multiple muscles at once, so try pairing a bicep curl with a tricep extension or a chin up with a shoulder press.​

Shift your focus away from one major movement and engage in different exercises simultaneously, like lateral shrugs with supported curls.​ Or focus on more core intense moves when aiming for fast gains, such as doing scissors with hammer curls.​ Working the muscles separately as well as simultaneously is crucial for building strength and aiding in plateau busting success.​


Resistance Training to Make the Most of Your Strength

Make the most of your current strength and move to the next level by incorporating resistance training into your bicep exercises.​ Resistance training is an effective way to build muscle by providing a more controlled movement and can be easy to increase the difficulty if progress slows.​ Utilize resistance bands to increase the intensity of your movements and apply resistance at different angles.​

When performing shoulder raises, make it more difficult by using a resistance band or battle rope to increase tension in the right places.​ For bicep curls, anchor a resistance band to a stand or door and grab the other side of the band with the same hand.​ With your feet hip-width apart, curl your arm up and down for 20-25 reps.​ This exercise can take more time to master, but once you do, you can increase the tension and level up quickly.​

Using a partner or a spotter is also a great form of resistance training and can help push your strengths further.​ Performing exercises with a partner or spotter can engage the muscles more, as it increases the overall range and weight of the exercise.​ This can range from partner bicep curls, spotter assisted pull-ups, or even partner encircling of the dumbbells.​ Don’t forget to have fun with it – create fun games or encourage each other.​

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Stability Training to Take Your Exercise Routine to the Next Level

Train your body using different training methods and your bicep gains will skyrocket.​ Stability training using bodyweight can challenge the biceps in a variety of ways.​ The amazing thing about stability training is that you can do it anywhere with no equipment needed.​ Focus on a combination of static and dynamic exercises when stability training as they complement each other well.​

Start off with basic exercises such as planks and scissor squats, and move on to more advanced exercises such as boat and superman holds.​ For boat holds, sit on the floor with your feet together and balance your body on your sit-bones, with arm extended out.​ Make sure the core is tight and the back is straight, the lift both feet off the floor and balance for 15-20 seconds.​ You can even lifting your arms up and reach out to make the exercise more challenging.​

Scoring a progression in your biceps can take time and consistency, but there are some shortcuts that give you the upper hand in the game.​ When up for a challenge, hit the road with a weighted backpack for an increase in resistance.​ Not only will this add more tension to your bodyweight bicep exercises, but you can also get an amazing cardiovascular workout in as well as some flexibility training.​


Conclusion – Bodyweight Bicep Exercises for Fast Gains

Powering through plateaus can be a daunting task but with the right exercises and training, it can be possible.​ By incorporating bodyweight exercises, resistance, stability, and isolation training, it’s possible to reach fast and steady gains in your bicep strength while strengthening your overall physique.​ Working smarter and not harder is the key to success here, so be mindful of your exercises and tailor them to what works best for you.​ All that’s left to do is to grab some weights, get started, and don’t forget to have fun!

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