For a long time, most people thought building big, strong biceps meant lifting heavy weights or using fancy gym machines. But what if I told you that you can develop impressive biceps right at home, without a single dumbbell or a gym membership?
It might sound too good to be true, but with calisthenics—bodyweight exercises—you can absolutely achieve it. Here at Speediance, we’ve seen so many people transform not just their arms, but also their confidence and mindset, just by training with their own body weight.
With the right exercises, you can make your biceps stronger, leaner, and more resilient, all from your living room, backyard, or even a small corner of your home. No expensive equipment or gym fees—just effective, natural movement.
In this guide, you’ll discover the 10 best calisthenics bicep workouts you can do anytime, anywhere. Let’s dive in and start building the arms you’ve always wanted.
Can You Really Build Biceps With Calisthenics?
Absolutely! You can build strong, defined biceps using calisthenics, as long as you pick the right exercises and use good form. The secret is to include a variety of pulling movements that focus on your biceps for maximum growth and strength.
It’s not just about going through the motions. You need to develop a strong mind-muscle connection, and focus on feeling your biceps working during each rep. When you do this, you activate more muscle fibers, which leads to better results.
Also, pay special attention to the lowering part of each movement (the eccentric phase). Research shows that muscles work even harder when you lower weight slowly and with control.
So, don’t rush, lower your body or the weight slowly to keep your biceps under tension. The more time your muscles spend under tension, the more they’ll grow.
Science behind Biceps Activation in Calisthenics
Your biceps are responsible for a few key arm movements.
1. Elbow Flexion (Bending Your Arm)
This is the classic bicep movement—bending your elbow to bring your hand closer to your shoulder. Any exercise where you bend your elbow against resistance, like chin-ups, will work your biceps.
2. Supination (Turning Your Palm Up)
Your biceps also help rotate your forearm so your palm faces up. Exercises that involve twisting your wrist or forearm while pulling will activate your biceps even more.
3. Shoulder Flexion (Lifting Your Arm Forward)
Your biceps assist in lifting your arm in front of you, though this is a smaller role. Still, it contributes to overall bicep strength and shape.
Essential Gear for Calisthenics Bicep Training at Home
You don’t need much equipment for great bodyweight workouts, but a couple of items can make your training even better.
1. Pull-Up Bar
A pull-up bar is a must-have for anyone serious about building biceps with calisthenics. You can get one that fits in a doorway, mounts to a wall, or even a full pull-up station. It opens up a lot of exercise options for your arms and upper body.
2. Gymnastics Rings
Gymnastics rings are incredibly versatile and can be attached to your pull-up bar. They let your hands move freely, allowing for a wider range of exercises. Wooden rings are usually more comfortable and durable than plastic ones.
Safety is key when working out at home. Here are some tips:
· Carefully read and follow all assembly directions.
· Make sure your equipment is on a flat, solid base.
· Attach pull-up bars or rings to studs or concrete, not just drywall.
· Don’t exceed the recommended weight for any equipment.
· Try out new equipment with light movements before full use.
· Remove clutter to prevent trips and falls.
· Check for wear and tear and fix issues right away.
3.Speediance Gym Monster
Transform your home workouts with the Speediance Gym Monster, an all-in-one smart gym system designed to amplify calisthenics training while ensuring precision, safety, and versatility. Here’s what makes it the ultimate upgrade for bicep-building and full-body fitness:
Dynamic Resistance Modes for Progressive Overload
5 Resistance Modes: Tailor your workouts with Spotter Mode (assists fatigued muscles), Standard Mode (consistent resistance), Chain Mode (increases resistance as you lift), Eccentric Mode (isolates negative phases), and Constant Mode (stable speed for rehab).
Up to 220 lbs (100 kg) Digital Resistance: Calisthenics thrives on creativity, but adding resistance is key for continuous muscle growth.
AI-Powered Guidance & Real-Time Feedback
Track reps, tempo, and power output via the 21.5" HD tilting screen.
Versatile Accessories for Total-Body Training
Includes adjustable barbell, tricep rope, ankle straps, and Bluetooth ring controller for hybrid workouts—e.g., combine resistance band curls with bodyweight rows.
Optional rowing bench (Family versions) for cardio integration.
Expert-Curated Programs & Safety
Access 500+ demo videos and 200+ structured workouts, including bicep-focused plans like Bicep Bombshell and Barbell Biceps Curl.
Electromagnetic resistance reduces joint strain compared to traditional weights, ideal for controlled eccentric training.
10 Best Calisthenics Bicep Workouts
1. Commando Pull-Ups
Commando pull-ups are a great way to target your biceps by working on elbow flexion, along with some shoulder movement.
· Grab the pull-up bar with a neutral grip, meaning your palms face each other. Stand sideways to the bar so your body is perpendicular to it.
· Experiment with the distance between your hands to find what feels most comfortable. Generally, keeping your hands closer together works best.
· Start by bending your elbows and pulling your body up toward the bar. As you rise, move your head to one side of the bar so that your trapezius muscle touches it.
· Slowly lower yourself back to the starting position, controlling the movement.
· On the next pull-up, bring your head to the opposite side of the bar.
· Keep repeating this motion, focusing on a slow, controlled descent to maximize muscle engagement.
Tip: If this is too challenging, try jumping up to the top position and then lowering yourself slowly.
2. One-Arm Chin-Up Negatives
Regular chin-ups are already an excellent way to work your biceps, but one-arm chin-up negatives take the challenge to a whole new level by putting extra load on your biceps. The great thing is, you can adjust this exercise to match your current fitness level.
· Use a chair or bench to help you get into the top chin-up position, with your palms facing you (supinated grip).
· Take one hand and slide it out to the side on the bar, keeping your grip strong.
· Engage your core muscles to stabilize your body.
· Slowly lower yourself down with control, keeping your elbow close to your side.
· Focus on feeling your biceps working as you descend, making a strong mind-muscle connection.
· Lower yourself fully by extending your elbow until you reach the bottom position.
· Use the chair or bench to jump back up to the starting position.
· Repeat the movement with your other arm.
Tip - If you want to make this easier, keep the non-working arm’s elbow bent rather than straight. The more bent it is, the more it helps support your body weight.
3. Headbangers
The head banger is a fantastic calisthenics move that closely mimics the action of a bicep curl. It challenges your balance and control, but when done right, it’s incredibly effective for building your biceps.
· Grab a pull-up bar with an overhand grip, placing your hands about shoulder-width apart.
· Pull yourself up until your chin is above the bar, then hold that top position.
· From here, start pushing yourself away from the bar by straightening your elbows and leaning back slightly.
· Keep your body at the same height—don’t let yourself drop down at all.
· Quickly pull yourself back toward the bar by bending your elbows, as if you’re trying to “bang” your head gently against the bar.
· Repeat this movement, switching between extended and flexed elbows in a smooth, controlled rhythm.
Tip - If this feels too tough at first, you can make it easier by resting your feet on a bench or chair to take some weight off your arms. This way, you can build strength gradually and safely.
4. Horizontal Bodyweight Ring Curls
This move is also known as upside-down curls. It targets both elbow flexion and supination, helping you build stronger, more defined biceps.
● Position yourself horizontally under the rings and grab them with a neutral grip—palms facing each other.
● Place your hands shoulder-width apart on the ring handles for stability.
● Keep your spine straight, engage your core, and tighten your glutes to maintain good form.
● Bend your knees slightly and keep your feet flat on the floor.
● Your body should form a straight line, with your knees bent at about a 90-degree angle.
● Curl both arms, bringing your forehead toward the rings while rotating your hands so they are fully supinated at the top of the movement.
● Keep your elbows close to your sides and avoid letting your hips sag.
● Pause briefly at the top to feel the peak contraction in your biceps.
● Slowly lower yourself back down with control and repeat.
Tip - If you want to make the exercise easier, adjust your body angle by making your back more upright.
5. Inverted Row with Supinated Grip
The supinated grip row is an excellent exercise that targets both your back and biceps effectively.
● Start by positioning yourself horizontally underneath the rings, gripping them with an underhand (supinated) grip.
● Place your hands about shoulder-width apart on the ring handles for optimal control.
● You can bend your knees slightly and keep your feet flat on the floor to maintain stability.
● Make sure to keep your spine straight, engage your core muscles, and tighten your glutes throughout the movement.
● Your body should form a straight line, with your knees bent at roughly a 90-degree angle.
● Pull your chest up toward the rings by bending your elbows and squeezing your biceps hard.
● Hold the top position for a full second to maximize muscle engagement. Slowly lower yourself back down with control.
Tip - If you want to make this easier, adjust the angle by positioning your body more upright, which reduces the load.
6. Close-Grip Pull-Up Isometrics
The next move is an isometric exercise, which means you’ll be holding a position under tension for a set amount of time. Using a close grip helps target your arm muscles more effectively, especially your biceps.
● Place your hands on an overhead bar, closer than shoulder-width apart.
● Use a chair or bench to help you jump up to the top position of a pull-up.
● Once at the top, squeeze your biceps as hard as you can and hold that position.
● Keep holding until your muscles start to feel tired and begin to give out.
● When you can’t hold any longer, slowly lower yourself down in a controlled, eccentric motion.
7. Korean Ring Dip
This is an advanced calisthenics exercise that targets your chest, shoulders, triceps, and biceps all at once. It also helps strengthen the muscles that stabilize your shoulders, making it a great full-upper-body move.
● Set the rings about shoulder-width apart and jump up to the supported ring dip position.
● Turn your hands fully outward (this is called supination) and keep them that way throughout the entire set.
● Slowly bend your elbows while leaning your torso forward slightly as you lower yourself down.
● Focus on keeping your hands turned out the whole time.
● At the bottom of the dip, squeeze your shoulder blades together and keep your shoulders rotated outward.
● Push back up to the starting position, maintaining the outward hand position.
Tip - If this feels too hard, try just the lowering (eccentric) part to build strength first.
8. Reverse Grip Push-Ups
This exercise that the two mention below don’t require any equipment. You can target your biceps just using just your body weight.
● Start in a standard push-up position with your hands placed closer together, under your chest.
● Turn your fingers inward or slightly toward each other to engage your biceps more.
● Lower your body slowly, keeping your elbows close to your sides.
● Push back up while focusing on squeezing your biceps as you extend your arms.
● Repeat for the desired number of reps, maintaining control and steady breathing.
● This simple adjustment makes push-ups a great way to build your biceps without any gear.
9. One-Handed Wall Pulls
The next great exercise to try is the one-handed wall pull. You’ll need a sturdy door frame or a solid pole that can safely hold your body weight.
● Find a strong door frame or pole that won’t move or wobble.
● Grab the frame with both hands at about chest height.
● Position your feet close to the frame and lean back slightly, keeping your arms straight.
● Support your weight fully with both hands as you lean back.
● Slowly release one hand, so you’re holding yourself up with just one arm.
● Pull your body toward the frame until your chest touches it.
● While pulling, focus on squeezing your bicep hard to get the most out of the movement.
10. Resistance Band Bicep Curls
If you don’t have access to a pull-up bar or gymnastic rings, resistance bands are a fantastic alternative.
● Use resistance bands to perform bicep curls, mimicking the movement of dumbbell workouts.
● Stand on the band with your feet shoulder-width apart and hold the handles firmly.
● Curl the bands upward, keeping your elbows close to your body.
● Focus on the mind-muscle connection, really feel your biceps working.
● Maintain controlled movement and emphasize time under tension for maximum muscle growth.
● Resistance bands offer a simple, effective way to build strong biceps anywhere!
Calisthenics Biceps Plan
Here’s a simple routine you can do twice a week. Switch up the exercises every four weeks to keep seeing progress.
● Commando Pull-ups - 3 sets of 8-10 reps
● Reverse Grip Push-ups - 3 sets of 10 reps
● Supine Bodyweight Rows - 3 sets of 12 reps
● Resistance Band Bicep Curls - 3 sets of 20 reps
Tips for Success
● Add more reps or sets over time.
● Slow down the lowering phase of each rep.
● Use a weighted vest for extra challenge.
● Try harder variations, like one-arm chin-up negatives.
● Add isometric holds at the top of movements.
● Change your grip or use rings for variety.
Strength and Style Go the Extra Mile
Calisthenics is a fantastic way to build strong, defined biceps using just your body weight. With the right exercises, some consistency, and a bit of creativity, you can get great results from home. Remember, the key is to challenge yourself, use good form, and enjoy the process.
Which bicep exercise are you most excited to try? Let me know in the comments!
Frequently Asked Questions
Do planks work the biceps?
Standard planks don’t, but Planche holds (an advanced move) do involve the biceps.
How long until I see results?
Most people notice changes in 6-8 weeks with consistent training.
Can beginners build biceps with calisthenics?
Yes! Start with easier variations and progress as you get stronger.
Do I need equipment?
No, but a pull-up bar and rings can give you more options.
Can calisthenics build big, bulky biceps?
You can build strong, defined biceps with calisthenics. For very bulky arms, you may need to add extra resistance over time.
