Biceps Workouts With Bodyweight

Bodyweight biceps workouts centered on chin-up patterns and controlled eccentric pulling, with evidence-informed near-failure effort targets and simple progression rules when external load is limited.
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Workout 1

3 exercises10 sets

Bodyweight Biceps Pulling Template

Lats, Trapezius, Rear Delts, Biceps

A bodyweight biceps-focused pulling workout using straight sets, stable reps, and RIR-based effort progression.

  1. 1
    Chin Up
    anatomy
    anatomy
    1Exercise

    Chin Up

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 2
    • 46 reps x 0 kgRIR 1

    Use a shoulder-width supinated grip and pull elbows toward ribs. Keep ribcage down and avoid lumbar overextension at the top.

  2. 2
    Negative Pull Up
    anatomy
    2Exercise

    Negative Pull Up

    Rest 2m

    • 15 reps x 0 kgRIR 3
    • 25 reps x 0 kgRIR 2
    • 35 reps x 0 kgRIR 1

    Start from chest-to-bar height and descend under control while keeping shoulders depressed. Avoid dropping through the bottom.

  3. 3
    Pull Up
    anatomy
    3Exercise

    Pull Up

    Rest 2m

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Drive elbows down and back while maintaining a rigid torso. Pause briefly at the top to avoid momentum-based reps.