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

https://youtu.be/1UwPXcYZGXk 

https://youtu.be/1UwPXcYZG... href="">https://youtu.be/SniJo-6t7... https://youtu.be/jrY_pUdZtxU ">https://youtu.be/jrY_pUdZt...
2. Bicep Pushups

Develops the full length of the muscle belly, and it promotes immense tendon strength in the biceps tendon. https://youtu.be/eABY7KcDY8o ">https://youtu.be/eABY7KcDY...
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

https://youtu.be/p-8izkNkcBw 

https://youtu.be/p-8izkNkc... href="">https://youtu.be/vByJfI8ac... https://youtu.be/dYDJpuDiJGc ">https://youtu.be/dYDJpuDiJ...
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 https://youtu.be/c5VsOyiARZI ">https://youtu.be/c5VsOyiAR...
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. https://youtu.be/rAbXU3FFx-s ">https://youtu.be/rAbXU3FFx...
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 https://youtu.be/9WnPYf6rJBw ">https://youtu.be/9WnPYf6rJ...
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 https://youtu.be/YburvTaTr_o ">https://youtu.be/YburvTaTr...
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 https://youtu.be/yy_stTZs5-4 ">https://youtu.be/yy_stTZs5...
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 https://youtu.be/N5wHaD9JNpc ">https://youtu.be/N5wHaD9JN...
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 https://youtu.be/UN5G_8hbReo ">https://youtu.be/UN5G_8hbR...
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