Bodyweight · Biceps
Bodyweight Pullups is the bodyweight exercise for the biceps in the GymStreak library: a compound movement, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The biceps brachii has a long head and a short head. It bends the elbow and turns the palm to face upward (supination), and because it crosses the shoulder it also helps lift the arm forward. Underneath it, the brachialis is a strong elbow flexor whatever your grip, and the brachioradialis in the forearm works most with a thumbs-up (neutral) grip.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Pick one palms-up curl and one hammer or reverse curl. Use a weight you can lift without leaning back, lower it slowly, and add reps before you add load; small jumps matter more here than on big lifts.
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Free GymStreak calculators that go with biceps training.
Guides from the GymStreak blog on this topic.
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