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When anyone trains to target their biceps, they usually resort to different variations of bicep curls. Although these exercises do have their benefits when targeting the biceps, bicep exercises without weights may be more effective. You see, the bicep is such a small muscle that when isolated, it feels no need to recruit much muscle fibers. In order for a muscle to grow, you must break down these muscle fibers and allow them time to recover and rebuild. In my opinion, pulls ups and chin ups do a much better job at building the biceps than your average bicep curl.
Why Are They More Effective?
These bicep exercises without weights not only use your stabilizers, but they also recruit more muscle fibers when performed. Once you perform these pull ups/chin ups, you are activating these muscle fibers giving you faster and larger results. You could easily build big biceps fast without performing another curl ever.
Not only are pull ups and chin ups more effective for the arms, they also target a large part of your back as well. They are considered compound workouts because they target more than one muscle group at a time. These heavy bodyweight compound workouts also allow your body to create more testosterone which is known to be the most important hormone when it comes to building muscle.
How to Perform Bicep Exercises Without Weights
Bicep exercises without weights can be performed with different grips in order to give a little more emphasis on different parts of the bicep. Some of the grips you can use are:
Underhand wide Grip
So in a nut shell, bicep curls work, but if you are looking for a faster way to build explosive arms, pull ups/chin ups are the way to go.