The Best Bicep Workout For Calisthenics: With Or Without Equipment

Gorilla Calisthenics-Calisthenics Bicep Workout-Man With Strong Biceps

The Best Bicep Workout For Calisthenics To Bulk You Up

What do you think is the best bicep workout for Calisthenics? With a calisthenics bicep exercise. You will parent out approaches and methods to bulk up your biceps with or without equipment. The perception of many athletes or normal gym-goers. They trust that the handiest manner to construct larger and strong biceps. Is to throw a few plates on a bar or choose up heavy weights and bang out countless variations of curls.

Furthermore, having an extensive set of biceps is attractive. It’s far essential to recognize that growing the relaxation of your arm. Allows offering a better set of this target muscle organization. But, several calisthenics sporting activities cannot change up your workout. But additionally, deliver treasured and challenging training to help reap your goal.

The Best Bicep Workout For Calisthenics With Equipment

Gorilla Calisthenics-Calisthenics Bicep Workout-Woman In Pull Up
The Best Bicep Workout


A minimal equipment pull-up is one of the best biceps-building workouts that help develop your back, chest, and shoulders. Moreover, you can also use your creativity by using some alternatives such as a tree branch or a basketball court with the option of attaching gymnastics rings. This is also a good calisthenics bicep workout.


  1. Hang from the bar with your hands roughly shoulder-width apart with palms facing outward, let your body hang so your arms are straight. 
  2. You need to pull yourself up so that your chin is above the height of the bar. Hence keeping yourself from swaying back and forth. Make sure that you pull yourself with your chest and keep your shoulders down and back. By keeping the same time under tension, lower yourself down until your elbows are straight.
  3. It would also help to target a variety of muscle groups in your arms, chest, and shoulders while helping build your biceps as well if you are changing your grip from time to time. 


Chin-ups and pull-ups are quite confusing sometimes since they use the same equipment and have almost similar movement patterns. But most likely, chin-ups use shoulder extension and an underhanded grip, unlike pull-ups which use shoulder adduction and an overhand grip. Chin-up also places high amounts of load on the biceps due to the supinated grip on the bar. As with pull-ups, it can be done on any bar or support beam, in a gym, home, or parking.


  1. Grab the bar shoulder-width apart, and your palms facing outward. By the use of your upper body strength, you are also keeping your body stable and core engaged.
  2. You need to pull your body upward until your chin is aligned with the bar with your elbows bent fully. 
  3. Also, lower yourself back down in a controlled movement until your arms are once again straight. Repeat for the desired number of reps.

Curls With Bands

The resistance band is a great piece of exercise equipment. Hence throwing a set of these in your bag or keeping them at the home, office, or car will provide you access to get in a full-body workout anytime and anywhere. Bicep curls with bands can give you more tension throughout your training. Curls with a resistance band should be a staple in your workout program whether you use a dual handle band or one solid strap. 


  1. Stand on the band in a neutral stance, and take the handle/end of the round in each hand, you can start with your arms straight down, while you are facing your palms forward. 
  2. Always remember not to anchor your elbows in your sides. You can also choose to do double-arm curls or single-arm curls. However, do not let the band snap back in an irregular phase. 
  3. Your progression and alterations include reverse biceps curls, concentration curls, preacher curls, and seated hammer curls. Repeat for desired rep count. 
Gorilla Calisthenics-Calisthenics Bicep Workout-Woking Out With Resistance Band

Ring Curls

Ring curls will enable you to use your body weight for resistance and can be altered by the angle of your body as a great alternative to dumbbell bicep curls. And whether you use a set of gymnastics rings or a suspension trainer, either of which allows you to perform the ring curls exercises in the same environment as you do your pull-ups. 


  1. Grasp the handles with an underhanded grip and allow your body to slowly lean back until your body is at a flat 45-degree angle with the rings hanging roughly to mid-chest. You can also choose to keep your feet flat on the floor or rest on your heels.
  2. Keep your elbows at shoulder height with your arms straight out, and curl your body upward by the use of your biceps only.
  3. Then you need to slowly lower yourself back down to your starting position, with the use of both the concentric and eccentric phases to challenge your muscles.

Archer Pull-Ups

Named for the position your body creates when you reach your final pose, similar to what one looks like when firing a bow and arrow. Suppose you have mastered the regular pull-up and are ready to tackle a more advanced version. As a progression towards the one-arm pull-up, archer pull-ups require you to use one arm as support while the other arm does most of your pulling movement. The Use of a set of rings may be easier and more comfortable for learning how to do archer pull-ups.


  1. Start in a regular pull-up position with an overhand grip. You need to pull yourself to one side and then up so your opposite arm straightens out, ending up parallel to the floor at the height of your pull-up. 
  2. And then slowly lower yourself back down and repeat with the opposite arm.

The Best Bicep Workout For Calisthenics Without Equipment

Gorilla Calisthenics-Calisthenics Bicep Workout-Woman In Side Plank

Side Plank

Side plank is another exercise with variations that challenge your biceps.


  1. You can start in a standard push-up position.
  2. Then slowly turn your body to one side, raising one arm until it points straight upwards.
  3. You need to keep both arms straight, aligned, and nearly perpendicular to the ground. Stay in this position for 30 seconds.
  4. Then lower yourself to the traditional plank position, then repeat the exercise on your other side.

Elbow Curls

This weird-looking exercise is the closest thing there is to an ‘official’ way to train your biceps without a bar. This is pretty much the ‘press-ups of the biceps world,’ but because it’s weird and awkward, it hasn’t entirely caught on. That said, any port in a storm.


  1. Starting in a position by lying on your side and with your legs bent in front of you. 
  2. Now you are going to keep the arm you’re lying on straight and tuck that hand underneath your legs against the floor. 
  3. Curl your arm as you do, lifting your upper body upwards. If you feel a burn, then it’s working. Repeat on both sides.

Curl-Grip Press Ups

Again it’s not precisely a graceful-looking exercise, but it’s enough to get the job done. Here you’re going to use a press-up but with your arms particularly wide apart and your fingers pointing outwards. Now you’re going to perform press-ups as usual, and what you’ll find is that you are training the negative strength of your biceps as you go down.


  1. You need to turn your hands so that your fingers are facing the wall that is behind you. You also need to move your hands so they are aligned with your mid-back. 
  2. Lower down, tucking your elbows in toward your body as much as possible. 
  3. Once your chest reaches near the floor, push back up to start.

Dynamic Self-Resistance

Dynamic self-resistance is a fitness training method where you have to visualize some opposing force on the muscle or muscle group you are working out.


  1. Taking a deep breath, exhaling slowly while tightening the muscles, and sometimes even physically shaking the body part all portray a stronger presence while one performs. 
  2. You can use two other methods to either pull down on your arm with your free hand or tense your biceps for a count. 
  3. Moreover, you can also tense your biceps while miming the motion of a curl to train through the entire range of motion. 

Diamond Push-Up

Traditional push-ups target the muscles in your chest, shoulders, triceps, and abs. However, adding a few strokes to your push-up form will let you focus and targets your biceps well. Diamond push-ups will take you there.


  1. Starting in a standard push-up position, your back should be flattened and parallel to the floor, while placing your hands together and keeping your arms straight.
  2. Rotate your hands inward about 45° and extend your thumbs. The open space between your thumbs and pointer fingers must look like a diamond. 
  3. While engaging your core, slowly lower yourself until your chest almost touches the ground. 
  4. Hold the position for two seconds before pushing yourself back up. And then do the repetitions.

The Best Bicep Workout: When Did Muscle Gain Start?

To sum it up, for muscle breakdown and growth to occur, you need to force your muscles to adapt by creating various stress from the previous threshold your body has already adjusted to. You can do this by adding weights and continually adapting to various exercise training that can break more total muscle fibers. And at the same time, pushing your muscles to fatigue while getting a pump. After you complete your workout, you need to ensure that you also are resting well. An adequate rest provides ample fuel to your muscles so that they will generate and grow.

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