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My Favorite BODYWEIGHT Bicep Exercise (PEAKS)

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Rating: 4.0; Vote: 1

Some people think that there are no good bodyweight bicep exercise options for building bigger biceps. That simply isn-t true. In this video, I-m going to show you a bicep exercise you can do without any fancy equipment that will not only help you to build bigger bis but will help you to put some serious peaks on them at the same time. All you need to do this is a pullup bar. Of course, a simple doorway pullup bar purchased from any sporting goods store is perfectly capable of doing the job here. The key is for you to first identify what your goal for training is since you can do this particular biceps exercise two different ways. If you feel that you never get a great contraction on any of the exercises you do in your arm workouts, you can use this as an activator if you do it as an isometric. The exercise is the chin hang and you want to do it as the first thing in your arm workout if you want to use it to prime your bis for the rest of the exercises to come. You should feel the most incredible contraction ever in your bicep muscle if you get this right and remember to do it completely fresh in your training. By virtue of having your elbows flexed hard, your middle and ring fingers squeezing the bar to act as an isometric supinator, and your arms in front of your body to flex your shoulders, you are getting a complete contraction on your biceps. Simply jump up to the bar and squeeze for dear life. Remember not to let the angle of your arm close down too much here or you will shift the focus of the contraction to the lats rather than the bis. Also, you want to be sure you are really squeezing hard through those last two fingers so you get the feel of trying to twist the bar in your hands. If you would rather use this exercise as the perfect bicep workout finisher, the only two things you will change about it are the time you do it and the method you use when doing it. First, the time. Obviously as a finisher you are going to want to do this after you have completed all of your bicep exercises in your workout. Just when you thought you had enough, you throw in one or two final sets of this. Jump up to the bar and slowly fight the descent. Your one and only goal is to not let your body drop down to the floor. Pretend that you are hanging over a pit of molten lava if necessary, just don-t drop your feet to the ground. You want to use the same mechanics as you did on the first application of the exercise, except this time you will likely be much more fatigued and find that you just can-t hang as long as you did in the beginning. If you really want to push your biceps to the limit, quickly jump back up to the bar for a second, third or fourth round (if your feet hit the floor) until you simply cannot control the descent at all. You will have reached true negative failure. Here is where you are able to push yourself through the limit and into the zone where muscle gains are sparked. For a complete workout program that uses nothing but your own bodyweight to train your biceps, chest, back, legs and the rest of your body be sure to head to and get the ATHLEAN XERO program. No bands, bars, or benches are used while you are still able to carve out bicep peaks and a complete athletic body with just your own body
Date: 2022-04-22

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Comments and reviews: 10

Daniel
This would be an AMAZING VIDEO SERIES IDEA! -Killer Workout Primers! - I think you've covered some of it in the past, but not exclusively with the idea of specifically priming each muscle group for a heavy workout. For example, you've done some stuff on Squat or Leg priming, but I think it'd be cool, like the sore in 6, doing a priming series bc we all get confused on how to best get ready for our chest and leg lifts? You've said no static stretches which thank you for finally putting at to rest, some ppl have said to always do power, Olympic lifts prior to strength lifts? Some say box jumps, both seem to rely on priming the nervous system? What about for chest, I use plyo-push ups, stuff like that? But box jumps for squats? Will this really prime my quads for heavy squats, to the point I won't get that pinch tendon pain in my knee and be forced to do reverse lunges for the next half hour? Just a thought, since you have SO MUCH content, you probably loathe coming up with new stuff.
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Troy
Hey Jeff I've been following your page for a very long time now and incorporate all of your Workouts into my routine. I have recently purchased a basic 2: 1 ratio functional trainer and have found a ton of exercises to do with it for my entire body and get a great workout in and still do my body weight exercises as well. I'm gping to be dumping all my freeweights alltogether and am wondering if you could start a whole new workout program for the complete body using cables and bodyweight only. Everyone wants to go to them now and it may bring a whole new aspect to your viewers alike. The biggest problem I have seen with cables so far is how ypu line ypur body up to the way in which the cables are moving and you can't really get a great leg workout in using a cable machine. Thank you and hope you will read and respond.
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Chris
Im sorry ahead of time if theres already a video that answers this. Anyone in the comments please feel free to answer. Is it better to train with actual heavy weight (with decent form, or is it better to train with lighter weight, (with perfect form) that feels heavier? Ive been told that your body doesnt know how much weight you are doing, it only knows what it feels like. As in, maybe a curl with 25 pounds feels heavier with perfect form than 35 pounds does but decent form, so training with the 25 is better in that case.
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Brian
The clown from It! You are crazy Jeff, thanks for bringing humor into your videos, you always keep it interesting, even while being serious and passionate. (You're funniest when you involve Jessy) Hey I wanted to ask, for how long should you do negative eccentric bicep pullups? I'm guessing there's no specific time, just until I feel like you can't hold on to the bar anymore? Also, is this done in conjunction with forearm work, like on the same day? Thx Brian age 53
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Dewan
Hello Jeff.
I'm from Bangladesh. I have started workout since April of this year. Your videos help me a lot to get the momentum and motivation.
I have facing a problem.
I am having post workout headache for last couple of weeks. Throbbing pain, right side. Last about 1 to 2 hours but don't know what to do for it.
I haven't take any medication for that.
If you kindly help me in this case I would be grateful to you.
Thank you.
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Dark
Hey dude I got a question regarding muscle imbalances. I started gym few months ago and started to work on arms I did a barbell curl and I didn't realize that my dominant arm(right arm) was actually picking up the weight mostly because my left arm was weaker and it hit failure too often. I thought I was working on both arms together but now my right arm has a bicep peak and left doesn't. Any suggestions?
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Victor
So i need help guys
I need to do legs and I can workout my ass part and my hamstrings and calves but I can't seem to find an exercise to workout my quads. Leg extensions were the only workout that I could feel it but my knees can't take that anymore. I've tried squats but I don't feel shit in my quads when I do them.
I also don't have a leg press machine so I can't do those so what should I do
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Larvitar
I know I can train my abs every day but I was wondering if it's ok to train them at different times during the day. For example, 8 minute ab workout in the morning, and then 50 minute actual workout at night.
As of now I just add the abs on at the end of my workout so I end up being at the gym for about 1 hour. Does anybody know if it's okay to work abs out separately like exampled above?
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Elias
Great content man, been watching many of your videos and trying to correct my form. I just started working out, seeking good nutrition. One thing that gets me after a good workout is a nap. I come back, eat, and then I get sleepy. Does napping having any negative effect on your gains, for sure I know if effects your metabolism.
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criixt
Are some of your videos being deleted jeff? i could of sworn seeing a video a week or so ago on shoulders or back where you did 10 reps then held the last rep for 10 seconds then did another exercise 10 reps and then dropped to 9 reps hold for 9 seconds, etc etc
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