How to build biceps and back muscles with a bodyweight workout

  • By: gymtrix
  • Date: August 23, 2022
  • Time to read: 3 min.

Are you looking for a way to build strong biceps and back muscles, without having to go to the gym or lift weights?

If so, then a bodyweight workout may be perfect for you!

In this blog post, we’ll show you how to build biceps and back muscles with a bodyweight workout.

We’ll also provide some tips on how to make the most of your workouts and see results quickly.

So if you’re ready to get started, read on.

The benefits of bodyweight training

Bodyweight training is a type of strength-training exercise that uses your own bodyweight as resistance.

This can include moves like push-ups, pull-ups, and squats. Bodyweight training is a great option for those who want to get fit without having to invest in expensive gym equipment or memberships.

Bodyweight training Benefits include:

  • Convenient and can be done anywhere
  • Full-body workout that targets all the major muscle groups
  • Low impact form of exercise that is safe for people of all ages and fitness levels
  • Can help improve strength, flexibility, and balance
  • Effective way to burn calories and lose weight
  • Can help reduce the risk of injuries

How to build biceps with a bodyweight workout

Building biceps with a bodyweight workout is a great way to tone and strengthen your arms. There are many different exercises that you can do to target your biceps, but the following are a few of our favorites.

Chin-up

This exercise works the biceps as well as the back and shoulders. To do this exercise, you will need to find a sturdy object to hang from, such as a pull-up bar or tree branch.

Grip the object with your hands shoulder-width apart and pull yourself up until your chin is above the object. Hold for a second, and then slowly lower yourself back down.

Dip

This exercise also works the biceps, as well as the chest and triceps. To do this exercise, you will need two chairs or other objects that are about the same height.

Place your hands on the chairs with your fingers facing forward, and slowly lower your body down until your arms are at a 90-degree angle.

Hold for a second, and then push yourself back up to the starting position.

Reverse Grip Chin-Up

Grasp a pull-up bar with an underhand grip that’s slightly wider than shoulder width.

Hang at arm’s length with your feet off the floor.

Without swinging, pull yourself up until your chin is over the bar.

How to build back muscles with a bodyweight workout

The back muscles are essential for posture and movement. They can be trained with a variety of bodyweight exercises.

The following are a few examples:

Pull-ups

This is one of the best exercises for developing back muscles.

If you can’t do pull-ups yet, start by doing negatives that is, start in the top position of the pull-up and slowly lower yourself down.

As you get stronger, you can progress to doing full pull-ups.

Lying rows

Lie flat on your back on the floor and pull your torso up, using your back muscles, until your chest is close to your knees.

Hold for two seconds, then lower yourself slowly.

Repeat eight to 12 times.

Hyperextensions

Lie face down on the floor with your legs straight and your hands at your sides.

Keeping your abdominal muscles pulled in, slowly lift your upper body and legs off the floor until you are in an upright position.

Hold for two seconds, then slowly lower yourself back to the starting position.

Repeat eight to 12 times.

Superman

Lie on your stomach with arms and legs outstretched, palms down.

Raise your left arm and right leg several inches off the ground, hold for two seconds, then lower them back to the starting position.

Repeat with the opposite arm and leg. Repeat 10-12 times.

Conclusion

Bodyweight training is a great way to get fit and tone your muscles. These exercises can be done anywhere and don’t require any special equipment.

Start slowly and progress gradually as you get stronger. Remember to focus on proper form to avoid injuries. With consistency and dedication, you’ll see results in no time.

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