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Unconventional BICEPS AND TRICEPS TRAINING
You dont need any equipment aside from bodyweight, and bands
1. Band Curls
There is a massive variety of these
You dont need any equipment aside from bodyweight, and bands
1. Band Curls
There is a massive variety of these
2. Bicep Pushups
Develops the full length of the muscle belly, and it promotes immense tendon strength in the biceps tendon.
Develops the full length of the muscle belly, and it promotes immense tendon strength in the biceps tendon.
3. Bodyweight Curls
Another bodyweight exercise that is completely overlooked, yet can be done so many different ways and strengthens the biceps in a very functional manner
Another bodyweight exercise that is completely overlooked, yet can be done so many different ways and strengthens the biceps in a very functional manner
4. Pelican Curl
This is done with rings, and is an amazing exercise. This demands VERY high levels of both tendon strength and shoulder flexibility. You CANNOT rush this movement
This is done with rings, and is an amazing exercise. This demands VERY high levels of both tendon strength and shoulder flexibility. You CANNOT rush this movement
5. Bicep Curl sled drag
Admittingly, this does require “weights”, but considering you could this with tires and a tow straps, I felt it was worth including.
Admittingly, this does require “weights”, but considering you could this with tires and a tow straps, I felt it was worth including.
TRICEPS
6. Band Pushdowns
Any tricep exercise you do with a cable, you can do with a band. Band pushdowns increase the tension right at the point of peak contraction where the bicep is strongest, this makes them ideal for tricep training
6. Band Pushdowns
Any tricep exercise you do with a cable, you can do with a band. Band pushdowns increase the tension right at the point of peak contraction where the bicep is strongest, this makes them ideal for tricep training
7. Band Extensions|
Working the long head of the tricep is essential for overall arm size, and this exercise targets that specifically. This are best done in a forward lunge position, versus doing them standing with the band behind you
Working the long head of the tricep is essential for overall arm size, and this exercise targets that specifically. This are best done in a forward lunge position, versus doing them standing with the band behind you
8. Tricep Pushups
Tricep pushups are often easy if you are strong at pushup, but by narrow the hands and/or elevating the body, you can make them much more difficult
Tricep pushups are often easy if you are strong at pushup, but by narrow the hands and/or elevating the body, you can make them much more difficult
9. Tiger Bend Pushups
By my estimation the must humbling exercise on this list. Tiger bend pushups LOOK like they should be easy. But rarely will anyone do the full pushup on their first attempt
By my estimation the must humbling exercise on this list. Tiger bend pushups LOOK like they should be easy. But rarely will anyone do the full pushup on their first attempt
10. Bodyweight Skullcrushers
Can be done on a bar, on a bench, or any kind of elevated surface.
Do these AFTER your pushdown exercises, they are hard on the elbows doing them cold
Can be done on a bar, on a bench, or any kind of elevated surface.
Do these AFTER your pushdown exercises, they are hard on the elbows doing them cold
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