Calisthenics bicep workout big, defined and strong

Many people claim that calisthenics bicep workout doesn't work, that the only way to develop them is with weights.
But, the reality is that calisthenics exercises for biceps are very effective, as they allow you to increase their volume and better define them more effectively because you work with your body weight.
The advantage of biceps calisthenics is that you'll also be training your back, chest and core all at the same time.
Biceps exercises can be performed with calisthenics equipment to get the most out of your arm workout, as the equipment is designed to push the muscle harder at each angle of work and improve results.
To find out which are the best exercises we recommend that you continue reading this article and start your training as soon as possible with the advice we will give you.
Aspects to consider before calisthenics biceps training
Before starting calisthenics bicep workout, it is recommended to warm up to avoid injury.
You should do it for at least 10 minutes to prepare your body; this will allow you to perform better in the session.
To warm up the biceps before training, you can follow some of these recommendations:
- Perform specific stretches for the biceps, such as clasping the hands behind the back and turning the palms outward.
- Warm-up exercises, such as pressing the arm against a wall.
- Perform general stretches involving the arms, such as crossing the arms over the chest and holding the position for 20 seconds.
It is important to remember that the warm-up should be slow, without straining the biceps muscles to avoid injury.
One aspect you should keep in mind when doing calisthenics arm exercises is food, you should not eat large amounts to prevent the body from getting heavy and sluggish.
It is best to eat healthy and nutritious foods that will keep you energized when doing calisthenics in back and biceps training.
Also, it is important that you have a positive mental approach before you begin your biceps calisthenics workout.
Sometimes a lot of emotions build up during the day, which can cause you to lose concentration during calisthenics.
By having a clear mental focus you will have a better chance of doing them better, maintaining the correct posture and executing the movements properly.
The 5 best bodyweight exercises for biceps
These exercises will help you get a solid biceps calisthenics workout, some of them require equipment for optimal muscle activation.
The best calisthenics exercises for bodyweight biceps are:
1. Chin-ups
This is one of the bodyweight exercises for biceps that suits beginner and advanced athletes.
The goal is to train the biceps muscles when lifting and lowering, requires good upper body mobility for shoulder flexion and rotation.
You must learn to master this exercise in biceps calisthenics training because it is included for the long term.
How to do the exercise:
- Grasp the bar so that the palms of your hands are facing you.
- Raise your whole body until your chin is over the bar.
- Lower with control.
- Repeat several times until the series is complete.
2. Indian push-ups
Calisthenics bicep workout includes this exercise that allows you to accentuate each part of the muscle, being the low plank position.
It is very useful for the development of chest, shoulder and upper arm mobility and strength.
How to do the exercise:
- Start in a biceps push-up position.
- Place your weight on the tips of your toes while pushing your hips in the air. You should be in the downward facing dog position.
- Shift your weight forward on your arms as you slowly dip into your hands.
- Complete the movement by pushing your arms back, lifting your head and trunk as far as you can. The head should be as far off the ground as possible, the arms should be locked and the hips should be close to the ground with the back arched.
- Reverse the movement to return to the starting position.
3. Body weight paddles
Another of the exercises with your body weight for the biceps is the rowing exercise, also known as inverted rowing.
The advantage of this exercise is that it is easy to scale, it allows you to work both the biceps and the back.
How to do the exercise:
- Hang from a bar with arms shoulder-width apart.
- Extend your lower body and push your hips forward.
- Retract the shoulders.
- You must pull up until your chest touches the bar.
- Hold the position for a few seconds.
- Lowers with control.
4. Horizontal curls
This exercise isolates the biceps with gymnastic rings, also known as ring curls.
This biceps calisthenics training allows flexion and supination of the elbow.
How to do the exercise:
- Position yourself horizontally under the rings and make a natural grip.
- Your hands should be the same width apart as your shoulders.
- Keep the spine in a straight line, core and gluteus contracted.
- Knees should be bent with feet flat on the floor.
- Bend both arms while bringing your forehead close to the rings.
- Rotate the hands so that they are in supination.
- Your elbows should be close to your body.
- Pause at the top and feel the maximum bodyweight contraction in biceps.
5. Assisted pull-ups
The last of the bodyweight exercises included in calisthenics bicep workout are the pull-ups.
They are excellent for beginners because they increase strength and help perfect the form needed to reach normal pull-ups.
How to do the exercise:
- You must hang from the pull-up bar with a supine grip.
- One foot should be on the resistance band and legs together.
- Pull up until your chin is over the bar.
- Hold the position for a few seconds.
Best calisthenics for biceps big, defined and strong
There are several exercises that you can include in your calisthenics bicep workout, making them grow strong, big and very defined.
We will explain some calisthenics exercises for biceps without equipment that you can do at home:
6. Wall handles
This is one of the exercises with your body weight for biceps, you will only need a sturdy pole or door frame to support your weight.
How to do the exercise:
- Grasp the door with both hands at chest level.
- Place your feet as close to the frame as possible and lean back with one hand.
- Start pushing yourself into the frame until your chest makes contact.
- Focus on squeezing the biceps.
7. Biceps Curl
The last exercise of calisthenics bicep workout is with suspension trainer, which is similar to rings or, alternatively, with resistance bands.
How to do the exercise:
- Hang up the suspension trainer.
- Stretch your arms away from the anchor point.
- Tilt your back with your feet flat on the floor.
- Raise your head towards the handles.
- As you descend, your elbows should be extended, squeezing your biceps very hard.
Weekly calisthenics biceps workout plan
A weekly plan is needed for calisthenics bicep workout, the exercises should be performed two or three times a week and interchanging the movements every four weeks. The repetitions and sets are:
- Chin-ups: 2-4 sets, 4-12 repetitions.
- Push-ups: 3 sets, 10 repetitions.
- Body weight rowing: 3 sets, 12 repetitions.
- Horizontal curls: 3 sets, 20 repetitions.
- Pull-ups: 3 sets, 8-10 repetitions.
- Wall pull-ups: 3 sets, 10 repetitions.
- Biceps curl: 3 sets, 20 repetitions.
The key to biceps calisthenics training
For you to achieve success in biceps calisthenics training you must know what the key to this is.
And it's all about learning to master the basic exercises, you can start with practice by developing safe movements that allow you to progress to more complex ones.
It is recommended that you know and properly perform exercises such as squats, push-ups or a parallel routine with palms forward, as these are the basis of all.
One thing you must keep in mind when training with calisthenics for biceps is that you must be patient and persistent, as your muscles will not grow overnight.
You must spend a lot of time on them to develop the strength you want and other skills that can be achieved with biceps and calisthenics.
Calisthenics equipment for biceps training
Calisthenics bicep workout is one of the best options to strengthen muscles and define them.
Using the right calisthenics equipment can give you the results you want in a short time, which is why it's one of the latest trends.
The basic equipment you must have to get started is the ring station and freestyle bar with parallel bars.
The advantage of this equipment is that you can purchase it to train from the comfort of your home so that you can take advantage of your free time.
And don't forget that when you use calisthenics equipment to train your biceps, the volume, definition and aesthetics of the muscle is better because more muscle fibers are broken down and progress is faster.
Frequently asked questions about biceps and calisthenics
Do push-ups work the biceps?
Traditional push-ups work the triceps, front deltoid muscles and chest.
But, your biceps will be activated as you reverse your grip and lean forward, as if you were doing a pseudo planche push-up.
How many times a week should I do arm exercises with calisthenics?
Biceps should be trained twice a week, as they are a small muscle group, you are unlikely to overtrain them.
Does the plank position work to train the biceps?
Planks do not train these muscles, especially if you are performing a forearm plank.
This exercise requires a forward lean in order to activate the biceps through shoulder flexion.









