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Bodyweight Exercises for Biceps

You don't need heavy weights and expensive gym equipment to work your biceps hard and get the strong, rippling arms you want. Often, your own body weight serves as sufficient resistance for arm-improving exercises. Several specific body weight-utilizing workouts put an emphasis on your arms and, when paired with the right nutrition, can help get you get bigger arms faster than ever.

One-Arm Push-Ups

Push-ups work your biceps, but you may find them to be too easy for the dramatic arm improvement you need. Instead, amp up the ante with one-arm push-ups. This puts all the resistance on a single arm, activating more muscle fibers and helping you achieve greater results. Get into a regular push-up stance, except spread your legs a little wider than you normally do. Lift one hand off the ground and fold it behind your back so that you're now balancing on just your feet and your single arm. Contract all the muscles in your core and lower yourself to the floor until your chest almost touches your hand, then push yourself up as fast and as hard as you can. Flip hands and repeat once more. Do just one repetition per arm, slowly increasing the number of reps you can do as your arm strength improves.


Chin-ups work the biceps hard and all you need is a pull-up bar, which you can install in your door, or you can drop by the nearest playground and use their monkey bars. Grab the bar and position your hands so your palms face toward you. Pull yourself up -- you'll feel an intense pull in your biceps, triceps and back -- and stop when the bottom of your chin crosses the bar, then let yourself back down.


Pull-ups are very similar to chin-ups but you grab the bar with the back of your hands facing you instead. Just like chin-ups, this body weight exercise improves your biceps but it also helps to target your forearms for a more evenly muscular arm appearance. Pull yourself up then lower yourself back down to a full hanging position.

Decline Push-Ups

Decline push-ups modify the traditional push-up to help build your biceps and shoulders, the latter which is one of the most visible ways to improve your upper body physique. Get into the regular push-up position but instead of resting your feet on the floor, put them on a couple books or a short stool then do the push-up. If you find that that's still too easy, try placing your feet on an exercise ball. The movement of the exercise ball enhances the difficulty of the exercise and also helps to improve your total core strength, including yours abs.

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About the Author

Joshua Duvauchelle is a certified personal trainer and health journalist, relationships expert and gardening specialist. His articles and advice have appeared in dozens of magazines, including exercise workouts in Shape, relationship guides for Alive and lifestyle tips for Lifehacker. In his spare time, he enjoys yoga and urban patio gardening.

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