Bodyweight Biceps Workout

Written by Shreyanshu Maheshwari

Almost every guy wants Big and muscular Biceps, and why not? They look great. Many individuals go to the gym and lift heavy weights to build their biceps.

But for all those who do bodyweight training, you can also build Big and Muscular Biceps. You don’t need much equipment or a lot of weight to build biceps.

You can build Biceps with just your Bodyweight and a few types of equipment. The Fitness Levels have made a list of the Best Bodyweight Biceps exercises from Beginner to Advanced, which will help you to build big and muscular Biceps.

Exercise Levels

Beginners

Intermediate

Super Intermediate

Advanced

Best Bodyweight Biceps Exercises for you

Level: Beginners

1. Band Assisted Chin-ups

Chin-ups are no doubt one of the best Bodyweight Biceps exercises. But it can be difficult for Beginners to perform it, So to make it less challenging, we will use bands to assist the movement.

The thicker the band, the more resistance it will create and the easier the exercise will get. The thinner the band, the harder the workout will get.

This exercise is done with an underhand grip which gives you excellent biceps activation.

Feel your biceps working during the exercise. It is a great Beginner’s  Bodyweight Biceps Workout to build Strong Muscular Biceps Muscles.

Tips for Band-Assisted Chin-ups

• In this move, not only aim to bring your chin over the bar but aim to get your chest up to the bar.
• Do not just pull yourself up, but curl yourself up. Pretend you are curling your whole body up to the bar, just like when you curl a Dumbbell or Barbell up to your body. 

Primary muscles work during Band-Assisted Chin-ups

• Biceps
• Latissimus Dorsi / Lats ( Back)

Other muscles work during Band-Assisted Chin-ups

• Brachialis (Elbow Flexor)
• Rhomboid (Back)
• Teres Major (Back)
• Lower Trapezius (Back)
• Deltoids (Shoulders)
• Brachioradialis (Forearm)
• Pectorals (Chest)
• Core

2. Leg Bicep Curl

This Bodyweight Biceps Exercise exercise might look strange to you, but this move seriously trains your Biceps greatly.

Just being a little creative allows you to train using your own body.

You will feel your biceps working during the exercise. This workout can be done almost anywhere. You just need a wall or any surface on which you can rely. So to perform this move, Rely on the wall, Lean forward, Grab above your ankle area, then curl your leg up and come back down.

Feel your biceps working during the exercise because it will create a mind-muscle connection.

It will take some time to get used to this move, but once you get habituated to this Bodyweight Biceps workout, you will develop Big and Muscular Biceps. 

Tips for Leg Bicep Curls

• You can also increase or decrease the intensity of the workout. If you want to make this exercise harder, don’t let the leg come up easily, Push it down while curling up, and If you want to make this exercise easy, then let the leg come up.

Primary muscles work during Leg Biceps Curl

• Biceps

Other muscles work during Leg Bicep Curl

• Brachialis (Elbow Flexor)
• Brachioradialis (ForeArm)
• Anterior Deltoids (Shoulder)
• Core

3. Doorway Curl

Doorway Curl is an excellent move to train your Brachialis muscle even if you don’t have any equipment. 

To perform this move, Look for a Straight Bar, Door Handles, or any solid anchor point to hold on to.

First, Hold the Handle / Bar / or any reliable anchor point, place your feet close to the bar, lean back, and then come up. Feel your Brachialis muscle working during the exercise. Do not use momentum, just use strength to perform the exercise.

Tips for Doorway Curls

• To make this move harder, move your legs forward and get your body towards the horizontal line. The more your body is in a Horizontal line, the more challenging the exercise gets, and the more your body is in a Vertical line, the easier the workout gets. 

Primary muscles work during Doorway Curl

• Brachialis (Elbow Flexor)

Other muscles work during Doorway Curl

• Biceps
• Brachioradialis (ForeArm)
• Deltoids ( Shoulders)
• Pectorals ( Chest)
• Core
• Upper Back Muscles

4. Band-Assisted Neutral Grip Pull Up

Neutral Grip Pull-up is a fantastic exercise to train your brachialis muscle. This move will increase the width of your Upper Arm and will make your biceps look much bigger.

This exercise can be difficult for Beginners, so we will use bands to assist this movement. The thicker the band, the easier the workout gets, and the thinner the band, the harder the exercise gets.

Perform this exercise with strength, not momentum. Avoid any kind of kicking or swinging.

Maintain proper control and stability during the movement. It is a fabulous Bodyweight Brachialis workout which you should do to build up bigger and more muscular biceps. 

Tips for Band-Assisted Neutral Grip Pull Up

• To get the most out of this exercise in terms of Brachialis activation, Go all the way up but don’t come all the way down, come down till the middle part where your elbows are in front of your face, and then go again up. 

Primary muscles work during Band-Assisted Neutral Grip Pull Up

• Brachialis (Elbow Flexor)
• Latissimus dorsi (Back)

Other muscles work during Band-Assisted Neutral Grip Pull Up

• Biceps
• Brachioradialis (ForeArm)
• Lower Trapezius (Back)
• Teres Major (Back)
• Rhomboid (Back)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

5. Banded Bicep Curls (Beginners)

Banded bicep curls are an excellent move when it comes to training and developing your biceps muscles. This Bodyweight Biceps Workout will build Big and Muscular Biceps.

It will exercise your biceps the same way as Barbell Curls.

To perform this exercise, Wrap the band around your Palms, then Curl all the way up, and get a good squeeze in your biceps. It will improve your biceps activation and lead to muscle growth.

Don’t move your elbows forward during the move because it will take tension away from the bicep and will put pressure on the Front Head of the shoulders. If you are shrugging your shoulders up during the curl, then you are taking tension away from the biceps and putting it on Upper Traps. If you flex your wrists while curling up, then you are allowing your forearms to take over the move.

Biceps must be the prime mover during this move, don’t let other muscles take over the exercise. Practising this Bodyweight Biceps Exercise will get you tremendous Biceps gains. 

Tips for Banded Bicep Curls

• Keep your elbows locked, Bring your shoulders down, and keep your wrist neutral or at a slightly extended position to put more tension on the Biceps muscles.
• Curl all the way up to get a good squeeze in your Biceps.

Primary muscles work during Banded Bicep Curls

• Biceps

Other muscles work during Banded Bicep Curls

• Brachialis (Elbow Flexor)
• Brachioradialis (Forearm)
• Anterior Deltoids (Shoulders)
• Pectorals (Chest)

Level: Intermediate

1. Chin-ups

Chin-ups are one of the Best Bodyweight Biceps exercises. It will grow your biceps and will make them Strong and Muscular.

To get the most out of the exercise in terms of Biceps activation, go all the way up, and get a good squeeze in your Biceps, But Don’t come all the way down. While coming down, stop in the middle part, where your elbows are in front of your face, and then again go up.

This move heavily engages our Biceps and Back. Do not use momentum but use strength to perform the exercise. Do not just aim to get your chin above the bar, but aim to take your chest up to the bar.

Tips for Chin-ups

• Avoid any kind of kicking or swinging to get up to the bar.
• Don’t just pull yourself up, but pretend that you are curling your whole body up to the bar, Just like when you curl a Dumbbell or Barbell up to your body.

Primary muscles work during Chin-ups

• Biceps
• Latissimus Dorsi (Back)

Other muscles work during Chin-ups

• Brachialis (Elbow Flexor)
• Teres major (Back)
• Rhomboids (Back)
• Lower Trapezius (Back)
• Deltoids (Shoulders)
• Brachioradialis (ForeArm)
• Pectorals (Chest)
• Core

2. Neutral Grip Pull Up

Neutral Grip Pull-ups are a great move to train your Brachialis muscle.

The brachialis muscle lies under the Biceps muscle. So, making the brachialis muscle Stronger and Larger through training will push up your biceps and make them look Bigger, and a strong brachialis will also help to curl more weight up. This exercise will increase the width and size of your arms.

To perform this exercise, Hold two parallel bars or rings with a neutral grip, then curl all the way up, get a good squeeze in your arms, and then come back down.

Perform this move with strength, not momentum. Maintain proper control and stability during the exercise. Don’t just aim to take your Chin up to the bar, but aim to take your Chest up to the bar.

Tips for Neutral Grip Pull Up

• To get the most out of this exercise in terms of Brachialis activation. Don’t come all the way down, Come down till the middle part, where your elbows are in front of your face, and then again go up.

Primary muscles work during Neutral Grip Pull-ups

• Brachialis (Elbow Flexor)
• Latissimus Dorsi (Back)

Other muscles work during Neutral Grip Pull-ups

• Biceps
• Brachioradialis (ForeArm)
• Trapezius (Back)
• Teres Major (Back)
• Rhomboid (Back)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

3. Ring Curls

Ring Curls are an excellent Bodyweight Biceps Exercise. It is a great move to train the Biceps. It is similar to Weight Curls, but instead of curling the weight up, we are curling our body. This move isolates the biceps more than the Chin-ups.

Supinate your Arms when you do the Curl movement and pronate them when you extend your arms.  Get a good contraction in your biceps by bringing your hands towards your face.

The more you place your body in a vertical line, the easier the exercise gets, The more you place your body in a horizontal line, the more challenging the workout gets. 

Perform this exercise with proper control and stability, and feel your biceps working.

It is a Bodyweight Biceps Dominant workout that will build big and muscular biceps.

Tips for Ring Curls

• Don’t pull yourself up, but Curl yourself up, don’t pull your elbows backwards, but your elbows will be in front of your body. It is Ring Curls, don’t confuse it with Inverted rows.
• Your upper arm will stay at 90 degrees to your body while you only move your forearms to perform this move.

Primary Muscles work during Ring Curls

• Biceps

Other Muscles work during Ring Curls

• Brachioradialis (ForeArm)
• Brachialis (Elbow Flexor)
• Anterior Deltoids (Shoulders)
• Pectorals (Chest)
• Core

4. Banded Hammer Curls

Banded Hammer curls are an excellent move to exercise your Brachialis muscle. Wrap the band around your Palm, Get into a Neutral Grip and then curl all the way up.

This workout trains the Brachialis muscle, which lies under the Biceps, and training the Brachialis, making it larger, will pop your Biceps out, which makes your Upper Arm look bigger. 

Performing this exercise will increase the width and size of your arms and will also let you curl more weight up.

The thicker the band, the more challenging the exercise gets, and the thinner the band, the easier the exercise gets.

Banded Hammer Curls is a great Bodyweight Brachialis Workout which will increase your strength and build muscles.

Tips for Banded Hammer Curls

• Don’t move your elbows forward during the move because it will put pressure on the Front Head of the shoulders.
• Don’t shrug your shoulders up during the curl because it will put tension on the Upper Traps. 

Primary Muscles work during Banded Hammer Curls

• Brachialis (Elbow Flexor)

Other Muscles work during Banded Hammer Curls

• Biceps
• Brachioradialis (ForeArms)
• Anterior Deltoids (Shoulders)
• Pectorals (Chest)

5. Banded Waiter Curl

Waiter Curls are an excellent move to exercise the long head of the biceps. It is an excellent Bodyweight Biceps workout which you should do to build a huge Biceps peak.

But if you don’t have a dumbbell to perform this exercise, you don’t need to compromise your training, you can still perform this exercise effectively with the bands.

Wrap up the resistance band around your palms and curl all the way up. The thicker the band, the more challenging the exercise gets, and the thinner the band, the easier the exercise gets. This workout will help to build the biceps peak, and you will feel this exercise in the long head of the biceps. Perform this amazing Bodyweight Biceps exercise and develop huge and more defined biceps. 

Tips for Banded Waiter Curl

• Don’t let your elbows move forward or shrug your shoulders during the move because if you are doing this, you are taking tension off the biceps and letting other muscles take over the exercise.

Primary Muscles work during Banded Waiter Curl

• Biceps

Other Muscles work during Banded Waiter Curl

• Brachialis (Elbow Flexor)
• Brachioradialis (Forearm)
• Anterior Deltoids (Shoulders)
• Pectorals (Chest)

Level: Super Intermediate

1. Assisted-One Arm Chin-ups

Assisted one arm Chin up is a fantastic Bodyweight Back and Biceps workout. This exercise will build incredible strength. It is a great progression towards One Arm Chin-ups. Performing this exercise will build muscles and develop excellent pulling strength. This move will be harder than Normal Chin ups because almost all of your body weight is carried by just one arm, and the other arm is used to support the move. You can assist yourself by using Bands, Ring Straps, Towels, etc.

Use strength and correct form, not momentum and bad form, to get up to the bar. Maintain control and stability during the exercise. Go all the way up to get a good squeeze in your biceps. Feel your Biceps working during the exercise, as it will create the mind-muscle connection.

Do this great Bodyweight Biceps exercise for incredible strength and amazing biceps gains.

Tips for Assisted-One Arm Chin-ups

• Your other hand’s job is only to support the move, Don’t use it to pull yourself up.
• To get the most Bicep gains from this exercise, Go all the way up, but don’t come all the way down, stop in the middle part where your elbows are in front of your face and then again go all the way up. 

Primary Muscles work during Assisted-One Arm Chin-ups

• Latissimus Dorsi (Back)
• Biceps

Other Muscles work during Assisted-One Arm Chin-ups

• Brachialis (Elbow Flexor)
• Teres major (Back)
• Rhomboids (Back)
• Lower Trapezius (Back)
• Deltoids (Shoulders)
• Brachioradialis (ForeArm)
• Pectorals (Chest)
• Core

2. Archer Neutral Grip Pull up

Archer Neutral Grip Pull-up is an excellent exercise to train your Brachialis and Back Muscles. Rings will be the best piece of equipment to perform this exercise. One arm will perform the exercise, and the other arm will support the exercise. It is a fabulous Bodyweight Brachialis workout which will build tremendous strength and muscle.

Training the Brachialis muscle will increase the width of your arm and make your Biceps look bigger. Perform this exercise with the correct form and only use strength, not momentum, to get up to the bar.

Tips for Archer Neutral Grip Pull up

• Pull yourself up towards the working arm and move the supportive arm away from your body.
• To get the best Brachialis activation, Go all the way up to get a good squeeze in your brachialis muscle, but don’t come all the way down, Stop in the middle part where your elbows are in front of your face and then again go all the way up.

Primary Muscles work during Archer Neutral Grip Pull up

• Brachialis (Elbow Flexor)
• Latissimus Dorsi (Back)

Other Muscles work during Archer Neutral Grip Pull up

• Biceps
• Brachioradialis (ForeArm)
• Lower Trapezius (Back)
• Teres major (Back)
• Rhomboids (Back)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

3. Elevated Ring Biceps Curl

If Ring Curls are no more challenging for you, then let’s make them challenging. You just got to elevate your feet, and this exercise will become harder than before. Elevated Ring Curls is an upgraded version of ring curls. It is a fantastic Bodyweight Biceps workout that will train your biceps effectively. Feel your biceps working during the move. Supinate your Arms when you do the Curl movement and pronate them when you extend your arms.

Don’t pull yourself up, but Curl yourself up, Don’t pull your elbows backwards, but your elbows must be in front of you. It is Ring Curls, not Inverted rows.

During the curl, Bring your hands towards your face to get a good squeeze on your biceps.  It is a great Bodyweight Biceps exercise that will build Big and Muscular Biceps.

Tips for Elevated Ring Biceps Curl

• The more you elevate your feet, the more challenging the exercise gets, and the less you elevate your feet, the easier the workout gets.
• Your upper arm will stay at 90 degrees to your body, while you only move your forearms to perform this move.
• Perform this exercise with proper control and stability

Primary Muscles work during Elevated Ring Biceps Curl

• Biceps

Other Muscles work during Elevated Ring Biceps Curl

• Brachialis (Elbow Flexor)
• Brachioradialis (ForeArm)
• Anterior Deltoids (Shoulders)
• Pectorals (Chest)
• Core

4. Chin-Up to Negative One-Arm Chin-up

Chin up to Negative One Arm Chin Ups is a great Bodyweight Back and Biceps Workout. In this move, you are training your Biceps both eccentrically and concentrically. Start this exercise with a Chin up, Perform a chin up with both hands, reach the top of the bar, then remove one hand and slowly come down with the remaining hand.

During Negative One Arm Chin Up, To target the Biceps most, Don’t come all the way down, but Come down till the middle, where your elbows are in front of your face, then hold the bar with both hands and again perform a Chin up.

Do not use momentum while going up, but use only strength. It is a fantastic Bodyweight Biceps exercise which you must practise to build incredible pulling strength and strong, and Muscular Biceps. 

Tips for Chin-Up to Negative One-Arm Chin-up

• During the Negative One Arm Chin up, Take 4 – 6 seconds to come down till the middle part.
• While performing Chin-ups, Don’t just aim to get your chin above the bar, But aim to get your chest up to the bar.

Primary Muscles work during Chin-Up to Negative One-Arm Chin-up

• Biceps
• Latissimus dorsi / Lats ( Back)

Other Muscles work during Chin-Up to Negative One-Arm Chin-up

• Brachialis (Elbow Flexor)
• Teres major (Back)
• Rhomboids (Back)
• Lower Trapezius (Back)
• Deltoids (Shoulders)
• Brachioradialis (ForeArm)
• Pectorals (Chest)
• Core

5. Pelican Curls

Pelican Curls is a great Bodyweight Biceps exercise. This move targets the biceps in behind the body position. You need a good amount of shoulder mobility to perform this exercise. The more your body is in a horizontal line, the harder this exercise gets, and the more your body is in a vertical line, the easier the exercise gets.

This exercise will isolate your biceps and increase the strength and size of your bicep muscles. It is a great workout for Hypertrophy.

To perform this move, Keep your body in a straight line, Go down, don’t let your shoulders fall first, try to maintain a straight body position, and then come back up. 

Feel your biceps working during the exercise. This move is a great progression towards Back Lever. Perform this Bodyweight Biceps workout to build up incredible strength and muscular biceps.

Tips for Pelican Curls

• From my personal experience, Going all the way down, where your arms will be straight and elbows fully extended, is what I didn’t find much effective in terms of Biceps activation. I prefer going halfway or more than halfway down, where your elbows will be slightly bent and then come back up to the starting position.
• Hold the rings with a false grip.

Primary Muscles work during Pelican Curls

• Biceps

Other Muscles work during Pelican Curls

• Brachioradialis (ForeArm)
• Brachialis (Elbow Flexor)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

Level: Advanced

1. One Arm Ring Curls

One Arm Ring Curls is an Advanced version of Ring Curls. It is one of the Best Bodyweight Biceps workouts you can do to train your Biceps.

When you perform the curl move, Form an Underhand grip, and when you extend your arms, form an Overhand Grip.

Hold the ring, Keep your body straight and then curl yourself up, Bring the ring towards your face to get a good squeeze in your biceps.

Curl yourself up with biceps strength, not momentum. Your elbows must not be backwards but in front of your body. Perform this exercise with the correct form.

Maintain proper control and stability during the exercise, and feel your Biceps working during the move. The more your body is in a horizontal line, the more challenging the workout gets, and the more your body is in the Vertical line, the easier the exercise gets. This amazing Bodyweight Biceps exercise will build up Strong and Muscular Biceps muscles.

Tips for One Arm Ring Curls

• Your upper arm will stay at 90 degrees to your body while you only move your forearms to perform the move.
• Don’t let the rings go above your face because it will take the pressure off the biceps muscle and include the Deltoids (Shoulder) more. 

Primary Muscles work during One Arm Ring Curls

• Biceps

Other Muscles work during One Arm Ring Curls

• Brachialis (Elbow Flexor)
• Brachioradialis (ForeArm)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

2. One-Arm Chin-ups

Pulling your whole body up by using just one arm is not an easy task. In this move, your whole Bodyweight is handled by just one arm, that’s why One Arm Chin-ups are one of the hardest Bodyweight Biceps exercises to perform.

This Bodyweight Biceps workout will build incredible pulling strength and strong biceps muscles. Don’t do any kicking or swinging to get up to the bar. Use strength, not momentum, to perform this exercise.

Go all the way up, to get a good squeeze in your biceps, then come down. Perform this exercise if you want to build Muscular Biceps.

Tips for One-Arm Chin-ups

• Don’t just pull yourself up, But curl yourself up, the same as you curl a dumbbell up to your body, just like that curl your whole body up to the bar.
• To train your Biceps more effectively, Don’t come all the way down. Come down to the middle part where your elbows are in front of your face.

Primary Muscles work during One-Arm Chin-ups

• Biceps
• Latissimus dorsi / Lats ( Back)

Other Muscles work during One-Arm Chin-ups

• Brachialis (Elbow Flexor)
• Teres major (Back)
• Rhomboids (Back)
• Lower Trapezius (Back)
• Deltoids (Shoulders)
• Brachioradialis (ForeArm)
• Pectorals (Chest)
• Core

3. One Arm Neutral Grip Pull-ups

One Arm Neutral Grip Pull Up is a very challenging Bodyweight Brachialis exercise to perform. This workout will train your brachialis muscle and will make them strong and muscular.

Hold the Bar or Ring with a neutral grip and then pull yourself up. Reach the top of the bar where the chin will be above the Bar or Ring.

The brachialis muscle lies under your Biceps, so making it larger by training will increase the width and size of your arm, and it will pop up your Biceps and make them look bigger. It will also help you to curl more weight up. Perform this fantastic Bodyweight Brachialis workout and develop a tremendous amount of arm strength. 

Tips for One Arm Neutral Grip Pull-ups

• Use strength to get up to the bar, not kicking or swinging. Maintain proper control and stability during the exercise.
• To work your Brachialis more effectively during the exercise, Go all the way up, and get a good squeeze in your brachialis muscle, But while coming down, stop at the middle part where your elbows are in front of your face, and then again go up. 

Primary Muscles work during One Arm Neutral Grip Pull-ups

• Brachialis (Elbow Flexor)
• Latissimus dorsi (Back)

Other Muscles work during One Arm Neutral Grip Pull-ups

• Biceps
• Brachioradialis (ForeArm)
• Lower Trapezius (Back)
• Teres Major (Back)
• Rhomboid (Back)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

4. One Arm Chin up to One Arm Neutral Grip Pull Up

One Arm Chin Ups and One Arm Neutral Grip Pull-ups both are excellent Bodyweight Brachialis and Biceps exercises. When these two excellent exercises are merged, we get an outstanding combination. This workout is amazing in increasing the width and size of the arm. This exercise targets both the Biceps and Brachialis muscles. You have to perform this exercise on rings because there you can change your grip. 

So hold a ring with an underhand grip, then go all the way up and perform a one-arm chin up, then while coming down, change the grip to neutral and then again go up and perform a one-arm neutral grip pull-up. Use strength, not momentum, to get up to the bar. It is a great Bodyweight Brachialis and Biceps Workout for Advanced athletes.

Tips for One Arm Chin up to One Arm Neutral Grip Pull Up

• To get the best Bicep and Brachialis activation in this exercise, don’t come all the way down, come down till the middle where your elbows are in front of your face and then again go up.

Primary Muscles work during One Arm Chin up to One Arm Neutral Grip Pull Up

• Biceps
• Brachialis (Elbow Flexor)
• Latissimus dorsi (Back)

Other Muscles work during One Arm Chin up to One Arm Neutral Grip Pull Up

• Brachioradialis (ForeArm)
• Lower Trapezius (Back)
• Teres Major (Back)
• Rhomboid (Back)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

5. One Arm Chin up to Negative One Arm Chin up

One-arm Chin-ups are one of the most challenging Bodyweight Back and Biceps exercises, But you can make it even harder by adding eccentric/negative moves to this exercise.

Negative One Arm chin-up is a fantastic workout to train your biceps eccentrically. Combining these two great moves will give you a deadly combination that will train your Biceps Muscles in a Concentric and Eccentric manner.

Hold the bar with an Underhand grip, then go up, reach the top where your chin will be above the bar, then slowly lower yourself down in a controlled manner. To get the best bicep activation, don’t come all the way down, Come down till the middle part where your elbows are in front of your face. Do this Bodyweight Biceps Workout to get tremendous Biceps gains.

Tips for One Arm Chin up to Negative One Arm Chin up

• During Negative One Arm Chin-ups take up to 4 to 6 seconds to come down and reach the middle part.
• This move is a play of pure strength, don’t use momentum to perform this exercise.

Primary Muscles work during One Arm Chin up to Negative One Arm Chin up

• Biceps
• Latissimus dorsi (Back)

Other Muscles work during One Arm Chin up to Negative One Arm Chin up

• Brachialis (Elbow Flexor)
• Brachioradialis (ForeArm)
• Lower Trapezius (Back)
• Teres Major (Back)
• Rhomboid (Back)
• Deltoids (Shoulders)
• Pectorals (Chest)
• Core

Conclusion

Big and Muscular Biceps can be built just by Bodyweight Training. You just need your Bodyweight, a few types of equipment, and Determination, and you are good to go.

We have listed the Best Bodyweight Biceps exercises from Beginner to Advanced and mentioned some Important Tips to keep in mind while performing the exercises. We have also mentioned the name of the muscles working during the move.

Perform the exercises with proper form, Feel your Biceps working during the move, Stay consistent with your workout, and take Proper nutrition, and you will see tremendous Biceps gains.