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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • I want to show you today, my favorite bodyweight bicep exercise.

  • It's really easy to do because if you have a pullup bar in your homewhich most of

  • us doyou can knock this one out, and you could do it two separate ways, depending

  • upon what your goals are, and your training.

  • So first of all, what's the exercise?

  • It's up here on the bar, like I said, and it's a bodyweight bicep curl.

  • Now, you can do this in isometric fashion.

  • My favorite way to do this is that way because I like to use it as an activator before my

  • bicep workouts.

  • Now before you do any, single rep of any other bicep exercise, you literally come in the

  • gym, you get up on the bar, you do this one isometric.

  • What's beautiful about this is that you're getting a complete bicep contraction because

  • you don't just have your elbow flexed, but by squeezing through your ring finger and

  • your pinky, you're actually activating supination a little bit more.

  • You're trying to almost spin your hands into the immovable bar to get additional isometric

  • contraction for that supination.

  • Then, beyond that, look at the position of the elbows.

  • They're up, in front of your body.

  • We know that shoulder flexion is part of a complete bicep contraction.

  • So all I do is I sit here, and hold this for one isometric contraction.

  • They will burn.

  • They will contract.

  • Squeeze as hard as you've ever felt, but that will help you to feel it more when you then

  • take on all the other exercises in your bicep workout.

  • I told you that you could use this another way, too.

  • The second way to do it is a death drop.

  • In a death drop what you do is, you get yourself up after you've done all of what you feel

  • is the rest of your bicep workout.

  • So before you walk out that door calling your workout finished; not quite yet.

  • You're going to get up on this bar and you're going to do the same thing.

  • Still squeeze.

  • Still keep the elbows up.

  • Still make sure you have proper spacing, getting yourself away from the bar so you have a 90

  • degree angle at your elbows.

  • At that point, you're just going to hold on as long as you can, as your arms eccentrically

  • give in.

  • Your bicep does an eccentric lengthening.

  • From here, your job is to make sure that you do not touch the ground.

  • So even if you have to pull yourself back up, imagine whatever horrible thing you want

  • to imagine lying beneath you.

  • Whether that be sharks, or lava, or anything that's scary.

  • Maybe it's the clown from IT.

  • Whatever scares you, you make sure that you don't give into it, and you hold on as much

  • as you can.

  • If you want to go even further than thatlet's pretend that you do touch.

  • Get right back up there again and do another negative hang.

  • Finish out your workout this way, but the beautiful thing about this is, again, we get

  • a complete bicep contraction just by manipulating our body into the bar, and more importantly,

  • it doesn't require anything but a pullup bar that all of us can get, if we don't even

  • have one yet, and very inexpensively put into our own homes.

  • So guys, I hope you've found this video helpful.

  • Again, it's my favorite bodyweight bicep exercise.

  • I've got other favorites, too, that I've already covered here, on this channel.

  • But I can do more if you want me to show you what they are.

  • Just leave your comments below and tell me what it is you want me to cover, and I'll

  • do that.

  • All right, guys.

  • If you're looking for a program that puts the science back in strength, but at the same

  • time, trains you with nothing but your own bodyweight; that's our ATHLEAN0 program.

  • That's over at ATHLEANX.com.

  • All right, guys.

  • I'll be back here again soon.

  • See you.

What's up, guys?

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