The Top Three Bodyweight Bicep Exercises – Build Big Guns From Home

There are a million reasons to love bodyweight training – from the fact it’s so convenient to the fact that it builds such fantastic strength-to-weight ratio so that you become more agile and nimble.


But there are also some challenges and limitations when it comes to this type of training. Chief among them, is the fact that the biceps are so hard to train when you don’t have any kind of equipment. If you have a pull up bar, then you’re laughing and you can easily enough perform all kinds of chin ups to really target the biceps.


But if you don’t then you’re in trouble. And there are many reasons that you might not have a pull up bar – from space limitations in your home to disagreements with your other half.


Luckily there are ways around this. Here are some moves you can do to train the biceps with everyday objects…



Towel Hammer Curls

For this you will need two things that should be in pretty much any home: a towel and something solid to wrap that towel around with either end loose for you to hold. The ideal scenario is to wrap the towel around a sturdy table leg but if that’s not an option then you can try trapping it in a door or wrapping it around a door handle. You can even pin the middle under your sofa or use railings in the street outside.


Whatever you decide, you’re now going to hold onto either end with a neutral hammer grip and then lean back, before pulling the towel in a curling motion to bring your body gradually back up.


Static Bicep Curl

The static bicep curl simply means you’re not moving anywhere. Head over to a table, railing, countertop or anything else that again won’t move. Now try and pull it upwards by straining against the flat surface. Use all your might and hold the contraction for a few moments. This will help to improve your max strength by driving more motor unit recruitment.


If you’re worried that the above doesn’t include any range of motion, then you can make this a little more dynamic by gradually squatting as you curl your body downward. Another variation is to use your free arm to provide the resistance by holding your wrist down.


Inverted Bicep Curl

Finally, the inverted bicep curl. This involves simply hanging underneath a table with your legs sticking out the end and hooking your fingers over the edge. Now you’re going to curl your upper body toward the underside of the table. You can also do this the other way around with your legs under the table and your hands on top with an overhand grip, in which case you’ll be working the lats slightly more than the biceps.


There are many more exercises you can do too that involve variations on these. From one handed towel curls, to other forms of static contraction. The moral of the story? Where there’s a will, there’s a way!



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