Calisthenics Biceps Exercises
There are no curls here, and none are needed: every pull loads the biceps, and how much depends on grip and angle. A supinated chin-up biases them hardest, a wide pronated pull-up least. If you want them to grow, work the grips and the slow eccentrics on this list rather than adding an isolation move.
- Exercises
- 15
- Spread
- 3 Beginner, 4 Intermediate, 5 Advanced and 3 Elite
- No equipment
- 0 of 15
- Otherwise needs
- Pull-up Bar (13), Low Bar (1), Rings (1)
All 15 biceps exercises
Back
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Pull-up Bar
Biceps
Chin-Up
A pull-up variation with supinated (underhand) grip that places more emphasis on the biceps while still working the back.
Pull-up Bar
Back
Close Grip Pull-Up
A pull-up with hands placed close together, emphasizing the lower lats and increasing bicep involvement.
Pull-up Bar
Back
Archer Pull-Up
A unilateral pull-up variation where most of the work is done by one arm while the other assists. Key progression toward one-arm pull-ups.
Pull-up Bar
Back
One-Arm Pull-Up
The ultimate pulling achievement. Performing a full pull-up with one arm requires years of dedicated training.
Pull-up Bar
Back
Australian Pull-Up
A horizontal pulling exercise performed under a low bar. Perfect for beginners building toward vertical pull-ups.
Low Bar
Back
Typewriter Pull-Up
A dynamic pull-up where you move side-to-side at the top of the movement, like a typewriter carriage.
Pull-up Bar
Back
Commando Pull-Up
A pull-up performed perpendicular to the bar, alternating which side your head goes to each rep.
Pull-up Bar
Shoulders
Back Lever
A horizontal hold where you hang from a bar facing downward. Requires shoulder flexibility and strength.
Pull-up Bar
Chest
Iron Cross
An iconic gymnastic hold with arms extended horizontally on rings. Requires exceptional strength.
Rings
Back
360 Pull-Up
An explosive pull-up with a full 360-degree rotation. Requires exceptional power and coordination.
Pull-up Bar
Back
Negative Pull-Up
The eccentric portion of a pull-up, starting at the top and lowering slowly. Perfect for building toward full pull-ups.
Pull-up Bar
Back
Mixed Grip Pull-Up
Pull-up with one hand supinated and one pronated. Creates unique muscle activation patterns.
Pull-up Bar
Back
Clapping Pull-Up
An explosive pull-up where you release the bar and clap before catching it again.
Pull-up Bar
Shoulders
Hefesto
A back lever to support transition, pulling up from behind. Requires extreme shoulder strength.
Pull-up Bar