Ask 1,000 random lifters in the event that they desire more muscular arms and only a few (honest) souls will inform you “no.” The biceps are amongst probably the most visible body parts, and a formidable set of guns will normally make heads spin.
But there are other advantages to biceps training beyond adding slabs of meat under your sleeves — improved strength, shoulder stability, and joint health. (1) Heck, you can even use it to shed some fat and preserve lean muscle while cutting calories.
Credit: Ruslan Shugushev / Shutterstock
People normally envision biceps training either as an afterthought after training a bigger body part like their back or check, or they approach it as a part of a pure arms-only gym session consisting primarily of single-joint (isolation) exercises.
But if you happen to’re smart and inventive, or if you happen to’re in a situation with next to no equipment, you possibly can bypass the weights and supply your body with a refreshing and effective workout yielding loads of advantages. Whether you don’t go to a gym, are traveling abroad, or wish to spice things up, try considered one of these weight-free workouts to get your biceps training to the following level.
Best Biceps Workouts
Best Body weight-Only Biceps Workout
Training without weights is getting back to the roots of coaching — with the ability to master your individual body. In case you’re bored with lifting iron and need to get back in contact along with your primal self, do this routine. It will be a shame to scale back yourself to exclusively single-joint (isolation) exercises, since the biceps are involved in plenty of movements apart from easy arm flexion.
Credit: Blanscape / Shutterstock
This workout uses a mix of multi-joint exercises tweaked to focus more on the biceps, in addition to isolation movements. This may cover all of this muscle’s functions while providing the very best stimulus for strength, muscle growth, and fat loss on your body. Indeed, multi-joint exercises are generally higher for strength adaptations and calories spent, while single-joint work is great to enhance the mind-muscle connection or to bring up a particular weak point.
The No-Weight Workout
Perform this workout once per week for optimal results, after a warm-up. Since you possibly can’t increase the burden to progress, you’ll must use other methods. When you possibly can comfortably perform the specified numbers of repetitions per set, increase it to the upper bracket of the upper range. For example, if an exercise calls for 12 to fifteen reps, once you possibly can do all of your sets of 12, attempt to bump them as much as 15. Then, you possibly can try so as to add one other set. Finally, it’s also possible to reduce rest periods progressively.
Commando Chin-Up
Position yourself under a pull-up bar and grab it along with your thumbs facing you and also you hands touching one another. Hang dead from the bar and brace your core to stabilize yourself. Pull your shoulder blades right down to initiate the movement and bend your elbows to raise yourself towards the barbell, and aim your head toward the left side of the bar.
Aim to the touch the bar along with your right shoulder. Lower yourself down with control back to the starting position and repeat, this time along with your head toward the appropriate side of the bar and aiming to the touch it along with your left shoulder. Repeat for the specified amount of reps. The subsequent set, switch hands in order that the one which was the closest to you on the pull-up bar is now the farthest.
- Sets and Reps: 4 x 4-8
- Rest time: Three minutes between sets.
Headbanger Chin-Up
Position yourself under a pull-up bar and grab it using an almost shoulder-width supinated grip (palms facing towards you). Brace your core, pack your shoulder blades together and down, and pull yourself up until your arms are roughly at a 90-degree angle.
Hold that position and begin moving your body towards and away from the bar by extending and flexing the arms. No other body part should move and it should seem like you were attempting to headbutt the bar — don’t do it, though. Repeat this movement for the goal period of time. Because this is usually a difficult exercise, begin with a shorter range of motion (extending your arms only partially) and progressively work toward full extension.
- Sets and Reps: 3 x 30-60 seconds
- Rest time: Two minutes between sets.
Towel Curl
Grab a sturdy towel with each hands and twist it until it forms a noodle or spiral. Sit on a chair or a bench, along with your back flat and your chest high. Place the middle of the towel under one foot and hold an end in each hand.
Pin your elbows to your side and begin flexing your arms towards your face against resistance applied by your foot. While you’re at the highest and your hands are near your shoulders, reverse the motion and slowly extend your arms, still providing tension through your foot.
- Sets and Reps: 3 x 10-15
- Rest time: 90 seconds between sets.
Lateral Plank Walk
Get in a plank position with hands on the ground, each arms prolonged, and your legs straight. Brace your core, pack your shoulders, and keep your body in a straight line. Take one step to the side along with your right arm and right foot. Follow in the identical direction along with your left hand and foot.
Repeat for a number of steps in the identical direction, then reverse to the move in the wrong way. Proceed for the specified duration.
- Sets and Reps: 3 x 60 seconds
- Rest time: 60 seconds between sets.
Inverted Row
Position yourself under a doorway pull-up bar set low, a dip bar, under a table, or a sturdy broom positioned between a pair of chairs. Grab the bar using a shoulder-width, pronated grip (palms facing away from you). Brace your core and flex your legs so your body forms a straight line.
Bend your elbows and pull your chest towards the bar, aiming to the touch it the bar along with your chest. Lower yourself with control until your arms are prolonged and repeat for as many reps as you possibly can. Attempt to beat your rating each session.
- Sets and Reps: 2 x maximum reps until muscular failure.
- Rest time: Two minutes.
Best Resistance Band Biceps Workout
Bands are a really interesting lifting tool because they supply accommodating resistance — tension and force increases because the band is stretched farther. Such a resistance allows for a novel feeling and more training possibilities. It’s also an efficient technique to complement body weight training because bands allow for a wider exercise election and higher concentrate on some muscles. Band training can also be invaluable for joint and tendon health. (2)
With such a powerful case in favor of resistance band training, it’s time to do that biceps workout to achieve some strength, construct muscle, and help to shed fat.
One-Band Biceps Workout
Perform this workout once per week for optimal results, after a warm-up. To progress, you should utilize a heavier band, or a mix of several smaller bands to offer enough resistance. You can too play with volume. For example, if an exercise calls for 12 to fifteen reps, when you possibly can do all of your sets of 12, attempt to bump it as much as 15. Then, you possibly can try so as to add one other set. Finally, it’s also possible to reduce rest periods each week.
Band-Assisted Chin-Up
Loop a band around a pull-up bar. Hang from the bar using a supinated grip (palms facing you) along with your hands near shoulder-width. Place your feet on the band, keeping your legs straight. Brace your core, puff your chest, pull your shoulder blades down, and pull yourself towards the bar by bending your elbows until you touch the bar along with your chest.
Lower yourself with control until your arms are straight. Repeat for the specified amount of repetitions. The band will make the exercise easier firstly of the movement, allowing you to perform more repetitions and barely favor your arms within the movement.
- Sets and Reps: 3 x 8-12
- Rest time: Two minutes.
Single-Arm Band Hammer Curl
Stand tall and place one end of the band under your foot. Grab the opposite end along with your working hand. Keep your elbows at your sides. Bend your elbow and flex your arm toward your face. Only your forearm should move, not your shoulder.
Contract for a second at the highest, then lower with control to the starting position. Perform all repetitions on one side before switching hands. To extend the resistance, hold each ends of the band in a single hand.
- Sets and Reps: 3 x 12-15
- Rest time: 60 seconds between sets.
Band Concentration Curl
Attach a band to a sturdy object around ground-level. Sit on a chair near the band and grab the band along with your closest arm, placing your elbow on the inside your thigh, just above your knee. Widen your stance to make room on your arm. Bend your elbow and flex your arm toward your face, squeezing for a second at the highest.
Slowly extend your arm afterwards until it’s straight again. Repeat for the specified amount of reps before switching arms. Be sure that no body part apart from your forearms are moving throughout the exercise — don’t squeeze along with your knee to help your arm. To extend the issue, sit farther from the band’s attachment.
- Sets and Reps: 3 x 10-12
- Rest time: 60 seconds between sets.
Band Reverse Curl
Step in the middle of a band and grab the ends with each hands using a pronated (palms facing down), shoulder-width grip. Stand tall, brace your core, and pack your shoulder blades down. Bend your elbows by flexing your biceps to drag the band toward your face. Only move your forearms, don’t allow your elbows to maneuver forward. Keep your palms facing down throughout the exercise.
Lower your hands with control until your arms are straight, and repeat for the specified amount of repetitions. For a more intense exercise and a serious burn, you possibly can immediately add several partial range repetitions, coming up only halfway to completely finish off your arms.
- Sets and Reps: 3 x 15-20
- Rest time: 90 seconds between sets.
The Biceps Muscles
The biceps are probably probably the most known and most ceaselessly flexed muscles. Developed biceps are mostly coveted for an aesthetic purpose, but in addition they cover an array of functions for health and performance.
Biceps Brachii
The biceps brachii is the most important arm flexor, the ball of meat in your upper arm. Composed of two heads — hence its prefix, “bi” — the biceps is attached from the ulna (forearm bone) to the scapula (shoulder blade) going through the shoulder complex.
Credit: Jasminko Ibrakovic / Shutterstock
It is usually generally known as an arm flexor and supinator (rotating the palm towards your face), but additionally contributes to raising your arms and stabilizing your shoulder and humerus (upper arm bone). Having healthy and robust biceps is a prerequisite for having upper-body strength and health.
Brachialis
This muscle is part of the upper arm complex, and is situated directly under the biceps. It goes from the elbow to the upper humerus, and is simply involved in elbow flexion (bending the arm). It’s actually the strongest arm flexor, not the biceps.
Credit: ArtFamily / Shutterstock
Developing this muscle can even help if you happen to’re only fascinated by looks. Making it greater can actually increase the “peak” of your biceps, by pushing it higher. While you’re lean enough, it’s also possible to see it for a very impressive set of guns. To emphasise this muscle, assume a neutral (hammer) grip during curls.
Brachioradialis
The biceps’ other friend, the brachioradialis, can also be attached from the ulna to the humerus. It’s the most important and strongest forearm muscle. It really works synergistically with the biceps and the brachialis, assisting in forearm flexion, supination, and pronation (rotating the palms away from you).
Credit: Ruslan Shugushev / Shutterstock
Having big and robust forearms is helpful for a lot of exercises, but may function a visible illusion to compensate for shorter biceps by making them look greater. You emphasize this muscle with a pronated (palm down) grip.
Biceps Warm-up
Warming up before a workout can improve your performance while minimizing connective tissue strain and risk of injuries. (3) It’s very true before doing biceps, because the elbow is a notoriously sensitive joint, and a few biceps exercises involve the shoulder complex — probably the most unstable joint in your complete body.
A great biceps warm-up should a minimum of mobilize your biceps and triceps, but when the exercises require other body parts, be certain that to incorporate them as well. Here’s a whole resistance band warm-up to prime your body before a biceps workout.
Biceps Band Warm-up
- Band Over-and-Back: Grab a band with each hands, using a really wide and pronated (palms down) grip. Stand tall, then hinge on the hips to barely bend forward while keeping your back flat, and hold this position. While keeping your arms straight, raise the band over your head, then back right down to your lower back. Return to the starting position by rotating your arms, still keeping them straight and under tension. Perform 15 reps before moving to the following exercise.
- Band Pull-Apart: Stand with a resistance band in your hands, palm downs. Raise your arms to shoulder level, in front of your chest. Pull the band along with your hands, bringing them to your sides until it touches your chest. Keep your arms straight the entire time. Return to the starting position. Perform 15 reps before moving to the following exercise.
- Band Row: Anchor the band to a sturdy item, slightly below chest-height. Stand tall along with your chest high and grab it using a neutral grip (palms facing one another). Pull along with your elbows and squeeze your back as hard as you possibly can until your hands are at your sides. Revert the motion with control. Perform 15 reps before moving to the following exercise.
- Band Curl: Step into the band, hold it along with your palms upwards, arms prolonged. While keeping your body braced, curl the band toward your face and squeeze your biceps. Extend your arms with control and perform 15 reps before moving to the following exercise.
- Band Pressdown: Attach the band high, a minimum of to eye-level. Hold the ends with a pronated grip. Barely bend forward at your waist and glue your elbows to your ribs. Completely extend your arms down, only moving your forearms, and squeeze your triceps. Bring your hands back to your chest for a complete of 15 repetitions, and perform your complete circuit another time for a radical warm-up.
Arm Yourself With Greater Guns
No weights? No problems. You don’t need them to fill your sleeves. Performing these no-weight biceps workouts can increase your arm size, in addition to your strength, and contribute to shedding some fat in the method. This body part is likely to be eye-catching, but there’s more to biceps training than meets the eyes.
References
- Rodosky MW, Harner CD, Fu FH. The role of the long head of the biceps muscle and superior glenoid labrum in anterior stability of the shoulder. Am J Sports Med. 1994 Jan-Feb;22(1):121-30. doi: 10.1177/036354659402200119. PMID: 8129095.
- Kim GJ, Oh H, Lee S, Lee K, Kim K. Effects of resistance exercise using the elastic band on the pain and performance of patients with degenerative knee arthritis. J Phys Ther Sci. 2020 Jan;32(1):52-54. doi: 10.1589/jpts.32.52. Epub 2020 Jan 22. PMID: 32082029; PMCID: PMC7008024.
- Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a scientific review with meta-analysis. J Strength Cond Res. 2010 Jan;24(1):140-8. doi: 10.1519/JSC.0b013e3181c643a0. PMID: 19996770.
Featured Image: YAKOBCHUK VIACHESLAV / Shutterstock