5 Body Weight Exercises for Biceps

3 Body Weight Exercises for Biceps 

Everyone thinks the Gym is the only way we can transform our bodies, but that's not right. You can convert your body without going to the gym. Here are the 10 top most useful workout exercises for biceps, even without dumbbells.

1. Diamond push-up

Traditional push-ups target your shoulders, chest, abs, and triceps. But it makes a few twists to your push-up form, letting you target your biceps. Diamond push-ups get their name when your hands take a position during the exercise and force your arms together to help you train your biceps.

How to do Diamond push-up 

Steps:-

1. Get on a mat: Start with a standard position. Your back should be parallel to the floor.

2. Move into push-up position: Place your hands together and keep your hands straight.

3. Keep your hands under the chest and make a diamond: Rotate your hand about 40 to 50 degrees and touch your thumb to thumb; after that, make a diamond shape.

4. Engage your core, lower yourself to the floor, then push up: keep your back straight and tense your chest and abs. Make sure to keep your finger on to correct diamond position and repeat it 4 to 5 times.

5. Lower yourself until your chest almost touches the floor:

6. Repeat steps 4 to 6 times.

2. Reverse hand push-up

Reverse hand push-ups put more emphasis on your hand biceps than diamond push-ups, so get ready for practice!

How to do a Reverse hand push-up

1. Start With the Standard Push-up Pose. 

2. Slowly rotate your hands 45 degrees your and your palms should be level of your chest with your arms.

3. Move your hand a few inches backward to close your feet, but your arms should be kept at the same position.

4. Exhale from your nose as you push from the hand and heels: Slowly lower yourself toward the floor. One more thing you will keep in mind is that your forearms and wrist should not be flexible while exercising.

5. Repeat it 4 to 6 times without any break.

3. One-Arm Push-up

One-arm push-ups

One arm push-up forces your biceps to compensate for missing support.

How to do One-Arm Push-ups

Steps:-

1. Start With the Standard Push-up Pose. 

2. Come one hand arm ahead and one behind your back.

3. When will you do it? You should remember that your shoulder, hip, and knee will be in a straight line.

4. Stay for 2 seconds after that push-up yourself again.

5. Repeat all steps 4 to 6.

                   

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