Beginner 28 min

Bodyweight Arm Onramp

Calories

220 kcal

Equipment

Dip Bar, Resistance Band

Intensity

—

Focus

Biceps, Triceps

Workout Exercises

Overhand-Grip Inverted Row

8 min

Bodyweight Biceps

Description

A classic bodyweight pulling movement performed under a sturdy horizontal bar or edge, emphasizing elbow flexion and biceps involvement while keeping the body rigid like a plank.

How to perform

Step 1

Get under a sturdy bar and lie on your back with your heels on the floor. Grab the bar with an overhand grip about shoulder-width apart. Brace your abs and squeeze your glutes so your body forms a straight line from shoulders to ankles.
Step 2

Pull your chest up to the bar by driving your elbows down and back. Keep your ribs down and your body stiff so you don’t sag at the hips. Pause briefly at the top with your shoulder blades squeezed together.
Step 3

Lower yourself with control until your arms are straight again. Keep your shoulders set and your body line rigid as you descend. Reset your brace and repeat for smooth, even reps.