10 exercices au poids de corps pour vos biceps | Charlie Tango Fitness

10 Bodyweight Exercises for Your Biceps

Building bulging biceps without dumbbells seems like an impossible task, unless you're willing to do pullups, pullups, and more pullups.

It's true that when it comes to biceps, lifting weights seems like the only option. But for those times when you're without weights, there's still a way to blast your biceps. It can be as simple as a park bench and monkey bars in the playground.

Either way, your weight provides enough resistance to make your biceps explode.

Here are 10 exercises to help you build biceps without iron. You can use them as part of a regular workout or as a stand-alone circuit. If you're doing a circuit, do two sets of 10.


Chinup


Why: Much like the overhead sit-up, the chinup is a great shoulder and back exercise for building a V-shaped torso. But when doing chinups, we put more emphasis on the biceps.

How? Grab the bar with an underhand grip. As you hold the bar, pull your shoulder blades back and down to lift your body and gain momentum. Finish by pulling up with your arms.

Prescription: 2 sets of 10 repetitions (or as many as possible) with 30 seconds of rest between sets.

Towel Pull-Ups


Why: In this version of the chinup, you grab one or two towels to better engage your biceps and improve grip strength.

How? Loop one or two gym towels over a pull-up bar so that both ends of the towels hang down. (If you're using a towel, hold one end in each hand.) Do your chin-ups by gripping the towels instead of the bar.

Prescription: 2 sets of 10 repetitions (or as many as possible) with 30 seconds of rest between sets.

Pullups (overhead grip)


Why: You also target the biceps, as well as the shoulders, chest, and forearm muscles that require high grip strength.

How? Grab the bar with an overhand grip. As you hold the bar, pull your shoulder blades back and down to lift your body and gain momentum. Finish by pulling up with your arms. Don't "cheat" every movement by kicking out into the air - keep your legs pointed toward the floor beneath you.

Prescription: 2 sets of 10 repetitions (or as many as possible) with 30 seconds of rest between sets.

Diving pump


Why: This push variation requires greater use of the biceps and shoulders.

How to: Start with your hips in the air and your feet shoulder-width apart. Lower your head and shoulders as if you were going under a barbell. As you push your head and shoulders into position, arch your back. Reverse the process to return to the starting position.

Prescription: 2 sets of 10 repetitions with 30 seconds of rest between sets.

Plank


Why: The plank promotes overall core stability, but it's your biceps in particular that will be responsible for keeping you in the correct position.

How? Lie down on your stomach with your hands on the floor, your elbows under your shoulders and tilted at a 90° angle. Raise your elbows, tucking your chin so that your head is aligned with your body. Keep your head in line with your spine and your navel tucked in. Hold this position for one minute.

Prescription: 2 sets of 60 seconds with 60 seconds of rest between sets.

Australian Pull-ups


Why: This allows you to get the many benefits of a pullup while better isolating the biceps. Plus, you can position yourself at different angles to increase or decrease the difficulty of the lift.

How to: Lie under a bar that is several feet above you, such as in a squat rack. Hang under the bar with your heels on the floor, arms fully extended, and hands in an overhand or underhand grip. Pull your chest toward the bar. Pause at the top and return to the starting position.

Prescription: 2 sets of 10 repetitions with 30 seconds of rest between sets.

TRX Draw


Why: With your body weight as resistance, this move hits the biceps hard. Like inverted barbell rows, you can also incline to increase or decrease the difficulty of the lift.

How to: Grasp the handles of the suspension trainer with both hands underhand. Lean back to fully extend your arms. With your feet shoulder-width apart and your back straight, use your arms to pull yourself up (toward the suspensor) in a curl. Bend your elbows and curl the handles as close to your shoulders as possible. Be sure to keep your wrists straight, so that the effort is focused on your biceps rather than your upper arms.

Prescription: 2 sets of 10 repetitions (or as many as possible) with 30 seconds of rest between sets.

Chaturanga


Why: This signature yoga move challenges your biceps and overall core stability.

How? In a standard plank position, lower yourself so that your elbows are even with your sides. Your chest, shoulders, upper arms, and elbows should be aligned. Push back up to plank.

Prescription: 2 sets of 10 repetitions with 30 seconds of rest between sets.

Side plank


Why: Your shoulder is the underrated powerhouse of this move—and so many others in life—but your biceps will play a big role in keeping you from tipping over as you try to maintain your balance.

How to: Start on the floor on your left side with your left hand on the ground. Push your hand up, creating a straight line from your ankle to your shoulder. Your hips should be off the ground and only the side of your bottom foot and your hand should be on the ground. (If this is too difficult, you can lean on your forearm instead of your hand, as shown here.) Hold this position for 30 seconds, or do 10 repetitions of 3 seconds each.

Prescription: 2 series of either of the above options.

Monkey bars


Why: You probably didn't know you were working your biceps as a kid sliding down monkey bars. It's still a great workout for an adult.

How to: There are three methods. Avoid the one-arm, all-out bar swing method. (This method is very similar to the monkey bar, but can strain your shoulders.) Instead, start with both hands on the bar, facing the bars. Move one hand forward, then the other. You can also move laterally, starting by facing perpendicular to the bars, leaning to one side, and bringing your second hand to the other side.

Prescription: 2 trips through the rungs, usually six or eight rungs with 30 seconds of rest in between.

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