The Calisthenics Bicep Workout: 7 Best Exercises You Can Do At Home

You can build your biceps with calisthenics as long as you focus on the right exercises, and do them with good form.

- Grab the pull-up bar with a neutral grip. (with your palms facing each other as you stand perpendicular to the bar). - Play around with the distance between your hands to find what’s comfortable. (The closer the better).

Commando Pull Ups

– Use a chair or a bench to get to the top chin-up position (hands supinated – facing you). – Next, take one hand and slide it as far out to the side as you can, straightening the elbow while still holding on to the bar.

One Arm Chin Up Negatives

– At the top of a pull-up, begin flexing and extending your elbows while maintaining your head at the level of the bar - This exercise is a lot harder than it looks

Headbangers

– Your hands should be shoulder-width apart on the ring handles. – Feel free to bend your knees and keep your feet flat on the floor.

Horizontal Bodyweight Ring Curls

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