subject: Biceps exercises without weights [print this page] Biceps exercises without weights Biceps exercises without weights
Knowing how to do biceps exercises without weights is a must for meespecially when I am somewhere were there isn't any workout equipmentlike on holiday, or if I am visiting my parents who live over 100 miles away and don't have a local gym to go to.
Without this knowledge of workingout without weights or equipment Iwould go mad if I had to lay of the exercises completely for two weeksor more.
There are obviously other body parts that can be trained withoutweights orequipment but for now I am going to tell you about thebiceps.
The only piece of equipment I use for my biceps which is invaluable to me is my chin-up bar it is cheap easy to put into a suit case or storein your bedroom, and all you need to set it up is a door frame.
There are a couple of chin-up bars on the Market the one I use fitsin-between the door opening, you can get one that hooks over thearchitrave witch allows you to do some real wide grip exercises.
This article is part 1 of 2.
The first biceps exercise I am going to tell you about isn't with thechin-up bar but using the resistance of one arm to add resistance tothe other.
This biceps exercise will hit the outer head of the biceps and thepeak of the biceps.
This exercise is a concentration curl, sit on a chair and put yourelbow onto the inside of your thigh, using the other hand place it onthe wrist of the arm that is on the thigh.
Curl the arm up adding just enough resistance to get the blood flowinginto the biceps, make sure you are resisting on the way up and on theway down.
What you will find with this biceps exercise it will workout thetriceps of the arm that is adding the resistance.
Do 5-6sets with a rep rang of 12 the beauty of this is you can add asmuch or as little resistance as you want so when your biceps arefatiguing you can ease of the resistance to get the last reps out kindof like someone helping you to do the last lot of reps.
Using the same technique as described above this biceps exercise willbe done as a hammer curl with the elbow on the inside of the thigh butinstead of holding the wrist just below the palm of the hand hold thewrist just below the back of the thumb.
Incorporating this into the biceps workout will hit the outer head ofthe biceps and the back of the forearm.
Standing reverse biceps curl holding the back of your wrist or handthis biceps exercise will hit the outer head of the biceps and theforearm.
Using this resistance method can be done for any biceps exercise,such as standing biceps curl this will hit the overall biceps, or evenseated preacher curl this will hit the peak of the biceps, by sitting
on a chair putting a pillow under your elbow and using the chair likea preacher station, to add resistance to the biceps you can hold thewrist or put both of your hands together.
In all these biceps exercises remember to stretch the biceps in-betweenthe exercises and squeeze the muscle at the top of every movement.
