{"id":80884,"date":"2025-08-21T17:10:26","date_gmt":"2025-08-21T17:10:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80884"},"modified":"2025-09-20T08:25:59","modified_gmt":"2025-09-20T08:25:59","slug":"calisthenics-bicep-workout-no-equipment","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/","title":{"rendered":"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Can_I_Build_Biceps_with_Calisthenics\" >Can I Build Biceps with Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Why_Do_Calisthenics_Athletes_Have_Big_Biceps\" >Why Do Calisthenics Athletes Have Big Biceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#How_to_Grow_Your_Biceps_with_Calisthenics\" >How to Grow Your Biceps with Calisthenics<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#What_Is_a_Powerful_Calisthenics_Bicep_Workout_No_Equipment\" >What Is a Powerful Calisthenics Bicep Workout No Equipment?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Do_Biceps_Grow_More_with_Weight_or_Reps\" >Do Biceps Grow More with Weight or Reps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Are_4_Exercises_Enough_for_Biceps\" >Are 4 Exercises Enough for Biceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Does_benching_grow_your_biceps\" >Does benching grow your biceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Which_exercise_grows_the_biceps_the_most\" >Which exercise grows the biceps the most?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Do_dips_work_the_biceps\" >Do dips work the biceps?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#Why_are_my_biceps_sore_after_chest_day\" >Why are my biceps sore after chest day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The biceps brachii is a two-headed muscle that is located on the front side of your upper arm. As its name suggests, it has two distinct heads: the long head and the short head. The primary function of the biceps is elbow flexion, or bending your arm at the elbow joint. However, it also helps with shoulder flexion and forearm rotation.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">It follows that to grow your biceps, you need to perform exercises that target these movements. And while traditional bodybuilding exercises such as bicep curls with dumbbells or barbells are effective, they may not always be accessible or desirable for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is where calisthenics comes in &#8211; a form of strength training that uses your own body weight as resistance. With calisthenics, you can build impressive biceps without any equipment. In this guide, we&#8217;ll show you how to do just that.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Build_Biceps_with_Calisthenics\"><\/span><b>Can I Build Biceps with Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can build biceps with calisthenics.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Biceps respond well to mechanical tension and progressive overload &#8211; principles that calisthenics can deliver effectively through leverage manipulation and advanced progressions.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-8-1.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Research in muscle hypertrophy has shown that as smaller muscles with less leverage due to their shorter distance from the joint axis (shorter moment arms), the biceps can achieve significant growth through bodyweight exercises when programmed correctly (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0021929003001714?via%3Dihub\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, biceps have unique challenges in calisthenics compared to larger muscle groups like your chest or back. The biceps primarily function as elbow flexors and shoulder stabilizers (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5505302\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), which means they&#8217;re often working as secondary movers in many bodyweight exercises. This secondary role limits the direct stimulus they receive compared to compound movements like squats or push-ups that directly target primary movers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The limitation becomes more pronounced as you advance. While push-ups can progress to one-arm variations and planches, direct bicep work in calisthenics plateaus faster than other muscle groups. This doesn&#8217;t mean calisthenics bicep training is ineffective &#8211; it means you need smarter programming and realistic expectations about timeline and ultimate development potential.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For optimal bicep development, calisthenics works best when combined with strategic exercise selection that maximizes bicep activation while maintaining the compound nature of bodyweight movements.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginners-guide-to-calisthenics\/\">Beginner\u2019s Guide to Calisthenics: Build Strength with Just Your Body<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Do_Calisthenics_Athletes_Have_Big_Biceps\"><\/span><b>Why Do Calisthenics Athletes Have Big Biceps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The impressive bicep development you see in advanced calisthenics athletes isn&#8217;t purely coincidental &#8211; several factors contribute to this phenomenon.<\/span><\/p>\n<p><b>High Volume of Pulling Movements<\/b><span style=\"font-weight: 400;\">: Advanced calisthenics routines emphasize pulling exercises such as pull-ups, muscle-ups, and front lever progressions. These compound movements require significant bicep activation as stabilizers and secondary movers, creating substantial training volume over time.<\/span><\/p>\n<p><b>Isometric Strength Demands<\/b><span style=\"font-weight: 400;\">: Many calisthenics skills require sustained isometric contractions (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/364308569_Bodyweight_Training_for_Muscular_Strength_Endurance\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Front levers, human flags, and one-arm chin-up progressions place enormous demands on bicep strength in lengthened positions, which stimulates both strength and hypertrophy adaptations.<\/span><\/p>\n<p><b>Straight-Arm Training<\/b><span style=\"font-weight: 400;\">: Ring work and advanced progressions often require the biceps to work in mechanically disadvantaged positions with straight arms. This creates unique stress patterns that promote both strength and mass development.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<p><b>Progressive Overload Through Leverage<\/b><span style=\"font-weight: 400;\">: Advanced practitioners manipulate leverage to increase difficulty (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/exercise-progression-and-regression\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For example, a one-arm chin-up progression gradually shifts more load to the working arm&#8217;s biceps than any weighted exercise could safely achieve.<\/span><\/p>\n<p><b>Neurological Adaptations<\/b><span style=\"font-weight: 400;\">: The complex motor patterns in calisthenics create superior mind-muscle connections. Athletes develop an exceptional ability to recruit and coordinate their biceps during compound movements, which maximizes training efficiency.<\/span><\/p>\n<p><b>Time Under Tension<\/b><span style=\"font-weight: 400;\">: Many calisthenic movements naturally incorporate slow eccentrics and extended time under tension, both of which are proven methods for hypertrophy stimulus (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01465-2\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><b>Selection Bias<\/b><span style=\"font-weight: 400;\">: Athletes who excel at calisthenics often have favorable biomechanics for pulling movements, including optimal bicep insertion points and muscle fiber distribution.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to note that correlation doesn&#8217;t equal causation. Many calisthenic athletes also incorporate weighted training or have genetic advantages that contribute to their development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more targeted approaches, explore our guide on <a href=\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/\"><strong>b<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/bicep-exercise-no-equipment\/\"><b>icep exercise no equipment<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Grow_Your_Biceps_with_Calisthenics\"><\/span><b>How to Grow Your Biceps with Calisthenics<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building biceps through calisthenics requires strategic application of evidence-based training principles adapted for bodyweight constraints.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Progressive Overload Through Leverage Manipulation<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The fundamental principle of muscle growth is progressive overload &#8211; gradually increasing the demands placed on your muscles over time (<\/span><a href=\"https:\/\/blog.nasm.org\/progressive-overload-explained\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). In calisthenics, this occurs through leverage changes rather than added weight (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/excerpt\/exercise-progression-and-regression\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with standard chin-ups and progress to uneven chin-ups, where one hand grips higher than the other. This creates an asymmetrical load distribution, which forces the lower arm&#8217;s biceps to handle more resistance. Advanced practitioners can progress to archer chin-ups, where one arm performs most of the work while the other provides minimal assistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The ultimate progression is the one-arm chin-up, which places the entire body&#8217;s resistance on a single arm&#8217;s biceps. This represents mechanical overload that exceeds what most weighted exercises can safely provide.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70461\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-8-1024x640.png\" alt=\"Calisthenics Bicep Workout No Equipment\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-8-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-3-8-1472x920.png 1472w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Tempo Manipulation for Enhanced Stimulus<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Controlling the speed of movement dramatically increases training stimulus without needing equipment modifications. Focus on slow eccentric phases (lowering portions) of movements, as research consistently shows eccentrics produce superior hypertrophy responses (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-021-01465-2\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During chin-ups, take 3-5 seconds to lower yourself from the top position. This extended eccentric phase places enormous stress on the biceps while they&#8217;re lengthening, which creates optimal conditions for muscle damage and subsequent growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Isometric holds at various joint angles also enhance training stimulus. Pause at the midpoint of chin-ups for 2-3 seconds to maximize time under tension and target different portions of the strength curve.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Range of Motion Optimization<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Full range of motion exercises consistently outperform partial range exercises for hypertrophy (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/363810690_Partial_vs_full_range_of_motion_resistance_training_A_systematic_review_and_meta-_analysis\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). In bicep-focused calisthenics, this means starting from a complete dead hang and pulling until your chin clears the bar.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, strategic partial range work can address specific weaknesses. If you struggle with the bottom portion of chin-ups, incorporate dead hangs and scapular pulls to strengthen the starting position. If the top portion is limiting, focus on negative repetitions starting from the top position.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Mind-Muscle Connection Enhancement<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The complex nature of calisthenics movements can sometimes diffuse the training stimulus across multiple muscle groups (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2010\/04000\/bodyweight_training__a_return_to_basics.5.aspx\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Developing a strong mind-muscle connection with your biceps ensures they receive optimal activation during compound exercises (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26700744\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before beginning your workout, perform a brief activation sequence. Flex your biceps isometrically for 10-15 seconds while visualizing the muscles contracting. During exercises, consciously focus on initiating movement with your biceps rather than simply completing the repetition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This neurological priming enhances motor unit recruitment and improves the quality of each repetition, maximizing the hypertrophic stimulus your muscles receive (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/358473452_The_role_of_the_neural_stimulus_in_regulating_skeletal_muscle_hypertrophy\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For comprehensive exercise selection, check out our <a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises-for-biceps\/\"><strong>c<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises-for-biceps\/\"><b>alisthenics exercises for biceps <\/b><\/a><span style=\"font-weight: 400;\">guide.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/%D0%B2%D0%B8%D0%BA%D0%BE%D1%80%D0%B8%D1%81%D1%82%D0%B0%D0%BB%D0%B0-2.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Powerful_Calisthenics_Bicep_Workout_No_Equipment\"><\/span><b>What Is a Powerful Calisthenics Bicep Workout No Equipment?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This workout targets bicep development through progressive difficulty and varied movement patterns. Perform this routine 2-3 times per week with at least 48 hours of rest between sessions.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Workout Structure:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm-up: 5-10 minutes of dynamic movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Main workout: 45-60 minutes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cool-down: 10-15 minutes of stretching<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Exercise 1: Chin-Up Progression (3 sets x 5-8 reps)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Beginner: Assisted chin-ups using a resistance band or partner assistance. Focus on controlled movement through a full range of motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate: Standard chin-ups with a 2-second pause at the top position. Emphasize a slow 3-second eccentric phase.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced: Weighted chin-ups using a backpack with books, or progress to uneven chin-ups with towel assistance on one side.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Exercise 2: Negative Chin-Ups (3 sets x 3-5 reps)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Jump or step to the top position of a chin-up, then lower yourself as slowly as possible. Aim for 5-8 seconds descent time. This exercise provides enormous bicep stimulus, even for beginners who can\u2019t perform full chin-ups.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Exercise 3: Isometric Holds (3 sets x 20-30 seconds)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Hang from a bar with your arms bent at 90 degrees. Maintain this position while focusing on bicep contraction. Progress by increasing hold duration or adding brief pulsing movements within the hold position.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Exercise 4: Archer Chin-Up Progression (3 sets x 3-6 per side)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Beginner: Wide-grip chin-ups with an emphasis on pulling more with one arm than the other.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Intermediate: True archer chin-ups where one arm straightens while the other performs the pulling motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Advanced: One-arm chin-up negatives, lowering with one arm while the other provides minimal assistance.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Exercise 5: Inverted Rows with Bicep Focus (3 sets x 8-12 reps)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Using a sturdy table or low bar, perform inverted rows with a supinated (underhand) grip. The lower your body position, the greater the difficulty. Focus on initiating the pull with your biceps rather than your back muscles.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Exercise 6: Towel Door Pull-Ins (3 sets x 10-15 reps)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Loop a towel around a doorknob, grip both ends, and lean back. Pull your chest toward the door while keeping your body straight. This exercise provides constant tension throughout the movement and can be easily adjusted for difficulty.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/pilates-collage.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Rest Periods:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Between exercises: 90-120 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Between sets: 60-90 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Between workouts: 48-72 hours<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Progression Guidelines:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase repetitions by 1 per week until the upper rep range is achieved<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progress to the next difficulty level when the upper rep range can be completed with perfect form<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If the exercise becomes too easy, slow down the tempo or add isometric holds<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Weekly Schedule Example:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Full bicep workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: Active recovery (light stretching, mobility work)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: Full bicep workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Rest or other muscle groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Full bicep workout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday-Sunday: Rest or light activity<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Track your progress by recording the repetitions completed and noting subjective difficulty. Consistent improvement in either reps or exercise progression indicates effective stimulus and adaptation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For additional workout variations, explore our <a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\"><strong>b<\/strong><\/a><\/span><a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\"><b>icep workouts at home no equipment <\/b><\/a><span style=\"font-weight: 400;\">collection.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Biceps_Grow_More_with_Weight_or_Reps\"><\/span><b>Do Biceps Grow More with Weight or Reps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The relationship between load and repetitions for bicep hypertrophy is more nuanced than the traditional &#8220;heavy weights build strength, light weights build muscle&#8221; paradigm might suggest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has indicated that muscle hypertrophy can occur across a broad repetition range, from 8-12 reps per set, as long as sets are taken to or near muscular failure (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7927075\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This finding challenges the conventional wisdom that specific rep ranges target different adaptations exclusively.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, load and repetition ranges do influence training outcomes in important ways for bicep development:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Higher Load, Lower Reps (6-8 reps):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superior for strength development and neurological adaptations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allows for greater absolute mechanical tension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Requires longer rest periods between sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">May produce slightly superior hypertrophy in fast-twitch muscle fibers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better for developing maximum voluntary contraction capabilities<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Moderate Load, Moderate Reps (8-15 reps):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optimal balance of mechanical tension and metabolic stress<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allows for reasonable training volume without excessive fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Most time-efficient approach for hypertrophy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suitable for most training phases and experience levels<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Lower Load, Higher Reps (15-25+ reps):<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Emphasizes metabolic stress and cellular swelling<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creates a favorable hormonal environment for growth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allows for higher training frequency<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better for muscular endurance and capillarization<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">May be superior for slow-twitch fiber development<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For bicep-specific training, the moderate repetition range (8-15) typically produces optimal results because:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fiber Type Distribution<\/b><span style=\"font-weight: 400;\">: The biceps contain a relatively balanced mix of fast and slow-twitch fibers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12811774\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), which makes them responsive to moderate rep ranges.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recovery Capacity<\/b><span style=\"font-weight: 400;\">: Higher rep training allows for more frequent stimulation without overwhelming recovery systems (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2015\/10000\/effects_of_low__vs__high_load_resistance_training.36.aspx\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mind-Muscle Connection<\/b><span style=\"font-weight: 400;\">: Moderate loads allow better focus on bicep activation compared to very heavy loads that require maximal effort from all involved muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Joint Health<\/b><span style=\"font-weight: 400;\">: The elbow joint responds well to moderate loading patterns, which reduces the risk of injury compared to consistently heavy training.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Practical Application for Calisthenics:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As calisthenics provides limited load variation compared to weights, manipulate difficulty through:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leverage changes (standard to archer to one-arm progressions)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempo modifications (slow eccentrics, pauses, pulses)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Range of motion adjustments (full ROM, partials, stretched positions)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Frequency increases (higher volume through more frequent sessions)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The most effective approach combines multiple rep ranges within your training program, emphasizing the 8-15 range while periodically including both higher and lower repetition work for complete development.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_4_Exercises_Enough_for_Biceps\"><\/span><b>Are 4 Exercises Enough for Biceps?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Four exercises can provide sufficient stimulus for bicep development when they are selected and programmed appropriately, but the answer is dependent on exercise selection, training variables, and individual response patterns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Current exercise volume recommendations from leading sports science researchers suggest 12-20 sets per muscle group per week for optimal hypertrophy in trained individuals (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8884877\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Beginners may see significant progress with as few as 6-10 sets per week, while advanced trainees may require 20+ sets for continued adaptation.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\" target=\"_blank\" rel=\"noopener\">stay on track <\/a>and hold yourself accountable!<\/strong><\/p>\n<p style=\"text-align: center;\"><b>Why 4 Exercises Can Be Sufficient:<\/b><\/p>\n<p><b>Movement Pattern Diversity<\/b><span style=\"font-weight: 400;\">: Four well-selected exercises can cover different angles, grip positions, and ranges of motion. For example, chin-ups (vertical pull), inverted rows (horizontal pull), isometric holds (static), and negatives (eccentric emphasis) provide comprehensive bicep stimulation.<\/span><\/p>\n<p><b>Volume Distribution<\/b><span style=\"font-weight: 400;\">: Four exercises performed for 3-4 sets each equals 12-16 total sets &#8211; this is within the optimal range for most individuals. This volume allows for adequate recovery between sessions while providing sufficient stimulus for growth.<\/span><\/p>\n<p><b>Quality Over Quantity<\/b><span style=\"font-weight: 400;\">: Fewer exercises allow for better focus, technique refinement, and progressive overload tracking. Mastering four movements deeply often produces superior results compared to performing many exercises poorly.<\/span><\/p>\n<p><b>Recovery Considerations<\/b><span style=\"font-weight: 400;\">: Biceps are smaller muscles with more limited recovery capacity than larger muscle groups. Excessive exercise variety can lead to accumulated fatigue without proportional benefits.<\/span><\/p>\n<p style=\"text-align: center;\"><b>When 4 Exercises May Not Be Enough:<\/b><\/p>\n<p><b>Advanced Training Status<\/b><span style=\"font-weight: 400;\">: Highly trained individuals may require greater variety and volume to continue progressing. Advanced athletes often benefit from 6-8+ exercise variations to address weak points and provide novel stimuli.<\/span><\/p>\n<p><b>Plateau Breaking<\/b><span style=\"font-weight: 400;\">: If your\u00a0 progress stalls with your current exercise selection, additional movements that target different aspects of bicep function may be necessary.<\/span><\/p>\n<p><b>Injury or Limitation Management<\/b><span style=\"font-weight: 400;\">: Some individuals may need exercise variety to work around joint restrictions or previous injuries.<\/span><\/p>\n<p><b>Specialization Phases<\/b><span style=\"font-weight: 400;\">: Athletes who focus specifically on bicep development may benefit from higher exercise variety during concentrated training blocks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/20.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Optimal Exercise Selection Framework:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Choose exercises that target:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Different Joint Angles<\/b><span style=\"font-weight: 400;\">: Vary elbow and shoulder positions to target biceps through different ranges of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Multiple Planes of Motion<\/b><span style=\"font-weight: 400;\">: Include vertical pulling, horizontal pulling, and rotational components.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Various Contraction Types<\/b><span style=\"font-weight: 400;\">: Combine concentric, eccentric, and isometric emphasis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Difficulty<\/b><span style=\"font-weight: 400;\">: Choose exercises that allow clear progression pathways.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Evidence-Based Recommendations:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Research has consistently shown that total volume (sets \u00d7 reps \u00d7 load) is the primary driver of muscle growth (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/sports-and-active-living\/articles\/10.3389\/fspor.2022.949021\/full\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">), with exercise selection playing a secondary but important role. Four exercises can easily provide sufficient volume when programmed with appropriate intensity and frequency.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to ensure your four exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Challenge the biceps as primary movers, not just stabilizers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow for progressive overload through increased difficulty<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can be performed with proper form throughout the full range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provide adequate but not excessive training stress<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For most individuals who are following a well-designed program, four bicep-focused exercises performed 2-3 times per week will produce significant strength and size gains over time.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-2.png\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Does_benching_grow_your_biceps\"><\/span><strong>Does benching grow your biceps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Bench pressing provides minimal direct bicep stimulation. The biceps function primarily as stabilizers during a bench press, experiencing isometric contraction to maintain elbow position but not significant lengthening or shortening.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The primary movers during bench press are the chest (pectoralis major), shoulders (anterior deltoids), and triceps. While the biceps activate to provide joint stability and control arm position, this activation is insufficient to drive meaningful hypertrophy adaptations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For bicep development, prioritize pulling movements such as chin-ups, rows, and their variations rather than relying on pushing exercises such as a bench press.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_exercise_grows_the_biceps_the_most\"><\/span><strong>Which exercise grows the biceps the most?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chin-ups and their progressive variations typically produce the greatest bicep development in calisthenics training. The supinated grip position optimizes bicep activation while the compound nature allows for heavy loading through body weight resistance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One-arm chin-up progressions represent the pinnacle of bicep-focused <a href=\"https:\/\/betterme.world\/articles\/female-calisthenics\/\">bodyweight training<\/a>, creating mechanical overload that exceeds what most weighted exercises can safely provide. However, these require significant progression time and prerequisite strength development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For immediate application, standard chin-ups with tempo manipulation and progressive volume increases will produce the most consistent bicep growth for most trainees.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_dips_work_the_biceps\"><\/span><strong>Do dips work the biceps?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Dips primarily target the triceps, chest, and anterior deltoids, with minimal bicep involvement. The biceps may activate slightly as stabilizers during the movement, but this activation is insufficient for any meaningful development.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The pushing motion of dips places the biceps in a lengthened, passive position rather than actively contracting them through their primary function of elbow flexion. While dips are excellent for overall upper-body development, they shouldn\u2019t be considered a bicep-building exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on pulling movements such as chin-ups, rows, and their variations for targeted bicep development.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_are_my_biceps_sore_after_chest_day\"><\/span><strong>Why are my biceps sore after chest day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Bicep soreness after chest training typically results from excessive stretching under load or secondary stabilization demands during certain exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Movements such as flyes, pullovers, or wide-grip pressing can place the biceps in lengthened positions under tension, potentially causing delayed onset muscle soreness (DOMS). In addition, if your chest workout includes exercises that require significant bicep stabilization, accumulated stress can manifest as soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This soreness usually indicates your biceps worked harder than is typical during stabilization or were subjected to novel stress patterns. While it\u2019s not necessarily harmful, persistent bicep soreness after chest training may suggest form issues or exercise selection problems that must be evaluated.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building impressive biceps through calisthenics exercises is entirely possible. By incorporating a variety of exercises that target different areas of the bicep muscle and gradually increasing the difficulty and intensity of your workouts, you can achieve noticeable gains in both muscle size and strength. However, it\u2019s important that you pay attention to proper form and listen to your body&#8217;s signals so you can avoid any potential injuries or over exertion. Try the no-equipment biceps routine we\u2019ve outlined in this guide to get started.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The biceps brachii is a two-headed muscle that is located on the front side of your upper arm. As its name suggests, it has two distinct heads: the long head and the short head. The primary function of the biceps is elbow flexion, or bending your arm at the elbow joint. However, it also helps [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80885,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204],"tags":[],"coauthors":[45],"class_list":["post-80884","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 CALISTHENICS BICEP WORKOUT NO EQUIPMENT \u27a4 and can be done at home. Learn more about how you can achieve noticeable gains in size and strength.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results\" \/>\n<meta property=\"og:description\" content=\"This \u2605 CALISTHENICS BICEP WORKOUT NO EQUIPMENT \u27a4 and can be done at home. Learn more about how you can achieve noticeable gains in size and strength.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-20T08:25:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results\",\"dateModified\":\"2025-09-20T08:25:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/\"},\"wordCount\":2683,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png\",\"articleSection\":[\"Calisthenics\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The biceps brachii is a two-headed muscle that is located on the front side of your upper arm. As its name suggests, it has two distinct heads: the long head and the short head. The primary function of the biceps is elbow flexion, or bending your arm at the elbow joint. However, it also helps with shoulder flexion and forearm rotation.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It follows that to grow your biceps, you need to perform exercises that target these movements. And while traditional bodybuilding exercises such as bicep curls with dumbbells or barbells are effective, they may not always be accessible or desirable for everyone.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This is where calisthenics comes in - a form of strength training that uses your own body weight as resistance. With calisthenics, you can build impressive biceps without any equipment. In this guide, we'll show you how to do just that.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can I Build Biceps with Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You can build biceps with calisthenics.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Biceps respond well to mechanical tension and progressive overload - principles that calisthenics can deliver effectively through leverage manipulation and advanced progressions.\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-8-1.png\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research in muscle hypertrophy has shown that as smaller muscles with less leverage due to their shorter distance from the joint axis (shorter moment arms), the biceps can achieve significant growth through bodyweight exercises when programmed correctly (<\/span><a href=\\\"https:\/\/www.sciencedir ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/\",\"name\":\"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png\",\"dateModified\":\"2025-09-20T08:25:59+00:00\",\"description\":\"This \u2605 CALISTHENICS BICEP WORKOUT NO EQUIPMENT \u27a4 and can be done at home. Learn more about how you can achieve noticeable gains in size and strength.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage\",\"url\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png\",\"contentUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\",\"name\":\"BetterMe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png\",\"caption\":\"BetterMe\"},\"sameAs\":[\"#\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results - BetterMe","description":"This \u2605 CALISTHENICS BICEP WORKOUT NO EQUIPMENT \u27a4 and can be done at home. Learn more about how you can achieve noticeable gains in size and strength.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results","og_description":"This \u2605 CALISTHENICS BICEP WORKOUT NO EQUIPMENT \u27a4 and can be done at home. Learn more about how you can achieve noticeable gains in size and strength.","og_url":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-09-20T08:25:59+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results","dateModified":"2025-09-20T08:25:59+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/"},"wordCount":2683,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png","articleSection":["Calisthenics"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The biceps brachii is a two-headed muscle that is located on the front side of your upper arm. As its name suggests, it has two distinct heads: the long head and the short head. The primary function of the biceps is elbow flexion, or bending your arm at the elbow joint. However, it also helps with shoulder flexion and forearm rotation.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">It follows that to grow your biceps, you need to perform exercises that target these movements. And while traditional bodybuilding exercises such as bicep curls with dumbbells or barbells are effective, they may not always be accessible or desirable for everyone.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This is where calisthenics comes in - a form of strength training that uses your own body weight as resistance. With calisthenics, you can build impressive biceps without any equipment. In this guide, we'll show you how to do just that.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can I Build Biceps with Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You can build biceps with calisthenics.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Biceps respond well to mechanical tension and progressive overload - principles that calisthenics can deliver effectively through leverage manipulation and advanced progressions.\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Bicep_Workout_No_Equipment\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-8-1.png\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Research in muscle hypertrophy has shown that as smaller muscles with less leverage due to their shorter distance from the joint axis (shorter moment arms), the biceps can achieve significant growth through bodyweight exercises when programmed correctly (<\/span><a href=\"https:\/\/www.sciencedir ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/","url":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/","name":"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png","dateModified":"2025-09-20T08:25:59+00:00","description":"This \u2605 CALISTHENICS BICEP WORKOUT NO EQUIPMENT \u27a4 and can be done at home. Learn more about how you can achieve noticeable gains in size and strength.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-471-calisthenics-bicep-workout-no-equipment.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-bicep-workout-no-equipment\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"How to Build Biceps with Calisthenics Workouts: No Equipment, Maximum Results"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/80884","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=80884"}],"version-history":[{"count":4,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/80884\/revisions"}],"predecessor-version":[{"id":81669,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/80884\/revisions\/81669"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/80885"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=80884"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=80884"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=80884"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=80884"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}