Bicep Exercises

Finding bicep exercises using your bodyweight, can be tough. The following exercises are effective at building your bicep strength and endurance.

1. Find a sturdy bar you can hang from.
2. Grab it with your palms facing your head and hang from it.
3. Keeping your body still, pull yourself up so your chin is at bar heighth.
4. Lower your self down and repeat.
5. Do as many as you can until exhaustion

If you have difficulty doing chin ups these are a great substitute.

1. Find a sturdy bar you can hang from. Also find a sturdy chair or bench you can stand on.
2. Place the chair/bench near the bar and stand on it.
3. Grab the bar with your palms facing your head. Your elbows should be bent so that your hands are near your shoulders and your chin is above the bar.
4. Step off the chair/bench and slowly lower yourself to the floor and repeat.
5. Do 3-5 sets (beginners do 1-2 sets).

Bicep Squeeze (targets bicep muscles)

1. Find an immovable object that you can place your hands on. A desk or wall will work.
2. Place your hands on the object and bend your elbows to a 90 degree angle
3. Squeeze your biceps as though you are trying to bring your hands to your shoulders
4. Hold the position for 10-20 seconds and repeat.
5. Do 3-5 sets (beginners do 1-2 sets).

Have A Great Exercise to Add

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