Build Bigger Biceps Without Weights

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Ring bicep curls are the calisthenics solution to growing your arms. We can build muscle by bodyweight without the need for a gym membership. The body understands resistance, it can't tell between bodyweight exercises and free weights.

#fitness #workout #gym

[FitnessFAQs]

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[frederickyang]

I love how this targets biceps without hitting back, very creative!

[MonoCentennial]

this man is a treasure, especially that bicep vein, shits popping. Keep it up man youre inspiring people daily

[jake-rvz]

That’s fire bro! Ima try today. I’m getting very strong and advance. I can hit this with ease. I wanna progress to the 1 arm one tho

[wdredits]

I started practicing 4 months ago on your free program and benefited a lot from it ( thank you🙏 )
And I want to ask what level I have to reach in order to change it

[kristoferprovencal]

I’ve tried a few variations of biceps calisthenics training and honestly been pretty disappointed. Maybe it’s because I’ve already developed strong biceps from weights, but the variations tend to be either way too easy or way too difficult, without a decent way to progress between them. I’ve tried what you’re showing here and pelican curls and found them too easy, chin ups just don’t feel like they isolate the bicep well enough, and one handed chin ups or that bicep focused chin up variation I don’t know if there’s a name for are too difficult. The only way I can see to progress would be to cut body weight, but that wouldn’t be conducive to the rest of my training. I think I’ll just stick with weights, pull ups are king as a vertical pull for back though.

[MrNateOfficial]

DAMN! I can’t get over that shot of your forearms all the veins!

[jamesbernards]

Thank you for sharing high quality content!
Question: During this exercise you shared, I notice the shoulders, back, hip, knee, and ankle joints will all be performing isometric work. This brings me to my question: If any of the muscles under isometric tension approach muscular failure, then would the hypertrophy adaptation be triggered?

If so, since muscles under isometric tension are not working through a full rom/stretch, would that present a risk for lopsided or partially grown muscles?

Thank you for your time!

[BhargavSarma-msmv]

I am a gym traininer at my Home I recommend, curl is best

[wallesdrop]

zanetti press is still the only bicep exercise you should do as a calesthenics athlete.
because it prepares for cross, maltese, backlever and planche. and since the other end of the bicep gets stretched in chin ups, it compliments that exercise also very well

[dionysianapollomarx]

I’ll do these more than weights now haha

[adamkowalski]

I love ring curls. Its my favourite exercise for arms even tho i workout at a gym from time to time

[Tony_Montana_]

Shoulder flexion is not important for hypertrophy of biceps because of bad internal moment arm (biomechanics). You dont need all functions of muscle in one exercise, shortened muscles are weak(there are exceptions like glutes). Supination and elbow flexion are sufficient. The biceps uses tendons as springs and generates a lot of force during stretch positions. The length-tension relationship (length of sarcomeres) says the same thing so better to set the arm in shoulder extension and hyper-extension positions. Pelican curl is better choice. Shortened position versions like this use as addition, not as a basis beacause of weakness (Active insufficiency).

[jonathankhoo]

Yes strong friend one arm cali curls also do shoulder elbow flexio and supination

[johncarloluistro]

Calisthenics with protein are the best

-gym bro

[Drmilkman]

You can do rows with a bedsheet and a closed door

[zytrik]

Can you do that without the equipment?

[neil]

I do these, but it seems a bit more difficult to track compared to poundage increases on free weights. How do y’all track progression? Put a piece of tape down and move it forward gradually? I’m specifically referring to the “moving towards horizontal” part mentioned.

[gurugru]

How well can this be done on a straight bar?

[nika]

Hey can you give an advice on how much time should someone workout in a week? My friend has been doing some calisthenic exercises everyday for two years and he's jacked now (he wasn't taking rest days), i just want to know which is effective taking rest or just do as my friend did and not take rest days