You don’t need dumbbells or curl rods to build muscular biceps. You can also build muscular and attractive biceps with the help of body weight exercises. The body weight exercise put full force on your biceps muscles and helps in developing them. To do these exercises, you do not have to go to the gym, because it can be done at home only. (Also read: How to make bigger and stronger muscles with the help of small workouts)
Let’s know what bodyweight exercises are effective for muscular biceps.
If you talk about bodyweight exercises for biceps, Chin-Ups will be named first among all the exercises. Because there is always tension on the biceps muscles during this exercise, which strengthens the muscles. To do this, open the hands equal to the shoulders and hang with the rod. Now keep your torso straight, pull the body upside down with the power of hands. For better results practice 3 sets of 10 reps of this exercise.
Most people do not know about towel chin-ups, but this is a very important exercise for strong biceps. Because the biceps muscles use more force during this exercise. This led to increasing the shape of the muscles. To do this, hang with a towel at once. Now hold the towel ends with both hands and starts chin-ups. Make 3 sets of 10 reps of this exercise for effective results. (Also read: Enhance stamina and strength with these exercises)
In Hindu push-ups, your biceps and shoulders are the most used, so it is a very effective exercise for biceps. To do this, come in the normal push-ups position. Now lift the hips up and keep the head down to the ground. Now bring the head down from the bottom to the hips and bring the head towards the sky. After that come back to the starting position and repeat this process again. Practice 3 sets with 8-10 reps.
Side Planck helps in developing biceps muscles along with your core muscles. In this exercise, your biceps constantly under pressure which increases the strength. To practice this, place a 90-degree angle with one hand and place it on the right side of the shoulder. Now put all your body weight on the same hand and on the same side. Try to stay in this condition for approximately 30 seconds. After this, do the same from the other side. Do this exercise twice for every 30 seconds.
The Monkey Bar can also be used to strengthen the biceps. For this, hang with one hand at Monkey Bar and try to move forward. Once the bar is over, reach back to the beginning. Repeat this process 3 times. (Also read: Five bodybuilding tips one should follow after the age of 30)