Bodyweight Biceps Curl

Step 1. Set up under a straight bar (around waist or chest height). Grip the bar with your palms facing you (supinated grip), hands about shoulder-width apart. Lean back with straight arms so that your body is at an angle to the ground. Keeping your elbows high and close to the bar, pull your upper body toward the bar by flexing your elbows, similar to a biceps curl. Lower yourself back down in a controlled manner. Keep your core tight and movement slow to maximize tension on the biceps.