تمرینات Bodyweight Bicep

Chin Ups
Grab the bar shoulder width apart with a supinated grip (palms facing you)
With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
Slowly return to starting position. Repeat.
Bodyweight Close Grip Inverted Curl
Grab the bar with a close grip. Feet on the floor.
Break at the elbow and curl your body toward the bar.
Bodyweight Inverted Curl
Hang from a bar with your feet on the floor.
Break at the elbows and curl your body towards the bar.
Bodyweight Concentration Curl
Place your elbow on one knee and your hand underneath the other leg. Keep the leg that's over your hand extended.
Curl the working arm and use your leg as the resistance.

Chin Ups