Can You Train Biceps and Back With ZERO Equipment? (No Dumbbells or Pull-up Bars Allowed!)

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@Sikorsky1111]

Would you ever do a video on building speed endurance,focused reflexes,accuracy,focus under stressful situations,being able to move explosively even with extra weight, etc. like the Master Chief? I'd love to see you do an analysis on this. Just think about it man.

[@greenarrow219]

In part of your video your doing I believe a planche push up, I am capable of this move but I get uncomfortable feeling in my clavicle. Any suggestions how to strengthen the sternoclavicular area. Great channel mate, watch weekly from NZ🇳🇿

[@ynghuch]

Dude, elbow push ups! Lay on your back, elbows about a fist and half away from your sides bent at 90 degrees with hands pointing towards ceiling. Then try to lift your upper body up by pushing elbows into the floor (try not to use your abs to assist to much). Great for upper traps.

[@greenarrow219]

​@@ynghuch thanks I will definitely try it

[@MrKrueger88]

I'd just like some support trying to watch the instructional videos on the training program I bought . 🤔🤔🤔😭😭😭

[@caffeinefuelledgamerboi865]

Mad respect for this man who went into a gym and filmed himself doing these workouts.

[@roachmancam9012]

I would of did some flying pushups after just to let everyone know what it is lol

[@RiverValleyMan]

As big guy, I'm proud to announce I'm finally under 340 pounds. I also discovered I can do push-ups! This is right up my alley. I've been lifting on and off for several years at moderate levels, but minimal to no gains. So I'm ditching weights in pursuit of calisthenics.

[@jacksterling9258]

Hell yeah brother! Keep up the great work! :)

[@wyattjohnson5181]

Calisthenics at 300 pounds is going to turn you into a monster! Keep going brother. You gonna git JACKED.

[@gxtmfa]

Calisthenics at 300 lbs IS lifting weights. You’ll be quite strong.

[@LORDVendetta-r3b]

Like

[@CaptChilly]

The self resisted arm exercises are great in a jiffy! Once a dude almost merged right into my friend's car and ran him off the road. I was in the passenger's seat and immediately started giving myself a quick self resisted bicep and tricep pump, then stuck my arm out the passenger window, then hit a bicep flex supersetted with flipping them off. 10/10 would recommend

[@lutherl.w8773]

this dude bangs

[@abigwhale1043]

This video would have been so helpful back around 4 years ago when I was starting out without equipment

[@Mati303s]

For me, a year ago. It pushed me to figure out where to install a bar in my house so I can't be too mad about it tho

[@ivoryas1696]

Abigwhale Same but more like 5 years ago. (On a track team with no room for weight-training as a class, and no car/schedule-emptiness for the gym).

[@timwest7467]

I travel a lot for work and take resistance bands with me but I've developed a few really good bodyweight back and bicep options. My favorite is the Triangle curl lay in a sit up position and put your right foot under your left knee. Reach through and grab your right shin so your arm is straight. Curl your body up and do a slow eccentric

[@tobygray1726]

I love solving problems like this. I do several exercises for the back that you missed, both dynamic and isometric. Kind of tough to describe, but I’ll try describing a few. Crab walks can hit the traps and even the lats a bit if you play around with the angle of your torso and how long of a stride you take. Reverse planks are also great, especially if you rock back, kind of like a reverse pseudo planch push-up. There is an exercise from the Tibetan Five Rights called the table maker that’s good: sit on the floor, hands by hips, lift so you are only touching the floor with hands and feet. Press your hips up while bending at the knees, keeping arms straight. Again, by playing with leverage and angles you can feel this all through your posterior chain. A basic “candlestick” position and lift with arms flat on floor will hit the traps and lats, as will progressions towards the elusive and difficult manna position. Going back to the reverse plank, one I do regularly is from my forearms and cantilever my body back and forth, getting my shoulders way past my elbows, almost to what I think is called a Maltese cross position on gymnastics rings (but obviously way easier because you are on the floor, using a shorter working lever because you are on your forearms, and your feet are in the floor and your hamstrings can help pull). If you can allow a heavy piece of furniture to anchor your hands under, flags or body levers are also fantastic for the lats (and a lot of other muscles). As always, increase or decrease intensity with all of those through leverage or using more or fewer limbs. On the isometric side, I like to squat all the way down and place my elbows on my knees, then press isometrically down, kind of like doing a pullover. You can do this from various seated positions too and vary the angle of effect. If I have the time, maybe I will demonstrate these in a video of my own to send along (but I won’t guarantee that!). Great videos on your channel.

[@beenright5115]

I need a video!!!! I like these ideas but most of them went over my head

[@b-dogswings8019]

This is all very well but what if you haven’t got a body?

[@edgefinesse4700]

Physco mind mental gymnastics..

[@codo430]

It's really nice knowing that I can exercise with no gym, no weights, no products and no ground. Thank you for providing me a hobby while I fall in the unending void!

[@InHellITrust]

Zamn

[@victordoroshin6562]

Currently abroad and was literally just wondering how the hell am I gonna do this. Timing could not have been more perfect. Thank you.

[@hayezflyest]

When I was a kid (maybe 16-18) I never had access to a bar or weights or anything - simply didn't have the money. Basically ended up doing floor pulls and curling a stool for hundreds of reps a day. Wish I had access to resources like this 👌

[@stayontrack]

should have gone to a playground or cali park for a bar

[@FinC1_]

For lats you can do "rocking", the exercise Original Strength really promotes but really drive down with your hands like a straight arm lat pull-down. Requires less core strength than the lalanne push-up and really targets the lats.

[@LTPottenger]

Always happy when Bioneer videos pop up!

[@johnmagowan6393]

Climbing Gotham Tower and punching henchmen is my back a tri training!

[@noahbrody1571]

A good bodyweight exercises for the back, lats, and triceps are Towel Drags aka Micheal Phelps. I learned this in wrestling. Lie on you stomach on a smooth ground then drag and push yourself forward using only your arms

[@zoya_Rajput_786]

This video made me so grateful that I have access to a gym. Excellent content Bro! Always inspiring. Hails SO HARD 🤘🏻

[@michaelking3206]

Full bridge for back, Hindu or Divebomber pushups for back as well, especially if you concentrate hard on pushing and pulling with your lats.

[@fitcwebb]

pushing with your lats?

[@michaelking3206]

@@fitcwebb If you use a lot of mind muscle connection with dive bomber pushups, in the pushing and pulling motion, you can feel your lats working.

[@fitcwebb]

@@michaelking3206 Of course. But it's the pulling motion that is hitting the lats. The pushing part of the exercise has little to no stimulation of them

[@michaelking3206]

@@fitcwebb True the pushing would be much less to marginal stimulus compared to the pulling. Our lats are a pulling muscle, I wasn’t denying that. But it’s still true that dive bombers can definitely be good for your back, especially when not just going through the motions.

[@elizajames477]

You surely are an exercise engineer. Not just great ideas, but encouraging me to get back to the handstand pushup and planche.

[@christopherwhitley9923]

Yeilding isometrics work really good considering most of the exercises require nothing. Though my favorite was always a pull up iso hold.

[@jethrosutter2331]

I think anyone has access to a backpack or even a shopping bag filled with books or water. Filling it with 10 bottles of water can get you 15 kg which is enough for arms (for beginner). And most people will have access to a tree or a ledge to do pullups and if not you can use a sturdy table to do rows. I think those options are superior to any self resisted exercises. To anyone out there with zero equipment: a backpack with water bottles in it and a pullup bar is all you need for good beginner gains. Pushups Pullups Running Squats and some isolations and/or variations. You can even train posterior chain with the backpack by doing swings and lunges.

[@cronikvialo5463]

Ye there are Infinite number of ways if you don't have equipement. There is legit no situation where you have only your bodyweight

[@B..B.]

No pull-up bar, no table, no trees.🥲 I'm not going to have back Gains

[@ynghuch]

Fill a bag with books, they soon get heavy.

[@lullsbaby9321]

I agree 100%, you can get stronger with those - but the point of the video (as Adam said in the first 30 seconds) was to not use a bag or backpack. That's like your math teacher telling you not to use a calculator then you telling the teacher how easier it would be to use one.

[@insanoibro6331]

You can do bridges for posterior chain and it's an amazing exercise

[@greenarrow219]

I get funny looks at the supermarket when I'm walking around with my dumbbells, so this is the video I been waiting for. All seriousness, great video. I will be able to do these training moves with my son while at the playground. 🇳🇿🤪

[@ashsnape1937]

Loved this buddy 👍👍 The one where you are pushing your knees away from your chest remind me of when I was a kid lol 🙂 I used to do this as hard as I could and think I was a buff dude 🤣🤣 still feels great to this day for stress relief ✌️✌️ great vid

[@jouniosmala9921]

Two favorite zero equipment body weight exercises are using door ways for a single arm pulling or pushing action while keeping torso parallel to the wall while using lower body to create actual resistance for upper body to win.

[@broda769]

Lol you could throw Adam in isolation and he would come out with a new workout

[@joaotanaka3071]

Hey Adam, just want to say that I love you work, specially when you talk about overlooked topics, and you have changed the way I think about strengh training, and everything Cheers to you 👊 By the way, great video, I train mainly with calisthenics from home and don’t have access to a bar to train my back, this was very useful

[@CptSoundBeard]

This is a great thing to know for people with ADHD. You have no idea how hard putting books in a bag and just curling it can be for some people lol

[@goprimate]

Love this channel, great tips and perspectives!

[@MSordernature]

This is going to be useful in solitary confinement.

[@raufzulkarnain4050]

hindu push ups work well for the back too👍

[@MelGallegos]

pilates, no equipment. that's it. it's super hard (for me of course)and the fact that you have to control every single movement makes it amazing. I always end up sore and crying.

[@loulopez554]

You cover what most channels don't. Thank you💪

[@rexstewart2651]

If straight arm exercises trains the biceps, does this mean bent arm exercises trains triceps, bent leg exercises trains quadriceps and straight leg exercises train hamstrings?

[@edgefinesse4700]

Truth is both sides of the muscles work as team in co contraction mechanically..whether you push or pull in compound movements both sides of the body experiences growth and strength..theres no such thing as isolation..just primary focus but all muscles work in coordinated fashion all muscles become enhanced and developed even when there not the focus

[@glynhannaford7332]

I'm addicted to your work Adam and particularly love the functional strength training. In this video, congratulations on making an overwhelming case for buying dumbells! 😀 All the best 👍

[@JsinR357]

Jus wanted to say thanx for not taking steroids and selling me an ab wheel!

[@nealesmith1873]

Great topic! For the curls, just put your hand just above the back of the knee of the opposite leg. Then the curling motion is not awkward and you can add resistance with your glute and hamstring. It works great.

[@improvemyself5762]

Hello Bioneer, I was wondering if you could make a video on researching for fitness. Like where you get this information from. I don't mean this as a "why don't you back it up with a sorce" but instead a "I'd like to look into this subject further"

[@cdrtej]

3:10 my brain hears Dom Mazetti screaming 'SUPERSET' 💥💥💥

[@mnk9073]

The People: "How can I train biceps without ANYTHING!?" Adam, being the CHAD that he is: "Just curl yourself Bro."

[@eyetineetee]

Try dynabol? CBD? Joe Wieder protein shake? Samir Bannout isometric course?

[@Mahrimae]

“Everybody’s got clothes” awesome :) thanks for the exploration. I’ve always wondered

[@shahrukh1369]

It's really good after doing so amazing workout 👏🥰😍Fantastic back work out really felt the muscle areas working this is a perfect flow for strengthen👍💪👍

[@nimratanveer1650]

It's really nice knowing that I can exercise with no gym, no weights, no products and no ground. Thank you for providing me a hobby while I fall in the unending void!

[@HadiAleem-uh2yy]

It's really nice knowing that I can exercise with no gym, no weights, no products and no ground. Thank you for providing me a hobby while I fall in the unending void!

[@samihanif-fz4fg]

It's really nice knowing that I can exercise with no gym, no weights, no products and no ground. Thank you for providing me a hobby while I fall in the unending void!

[@darthmelkor3099]

Athlean-x has 2 body weight programs. Haven’t done them yet since I’m doing the dumbbell program

[@ognjenvesic9515]

The towel variations is great. Two points. First, never ever curl your spine forward when curling! Keep your back straight on the floor, retract and externally rotate your scapula. Brace and keep a straight torso. Second, grab the towel the opposite way. Also... use gloves, your fingers will thank you.

[@imranahmad5868]

I love solving problems like this. I do several exercises for the back that you missed, both dynamic and isometric. Kind of tough to describe, but I’ll try describing a few.

[@mykolasjatautis3784]

How about pelican push up/curl, performed with hands on two chairs whereas one's feet elevetated on othe (higher) surface? The curling part of motion is rather close to chin up, which hits both lower lats as well as biceps. Moreover, this exercise is realy challenging for hypertrophy and strentght. Lastly, it takes only a fex surfaces to find in a placement of being to perform it :D

[@AdeelKhan-wg3xw]

8 months ago Yeilding isometrics work really good considering most of the exercises require nothing. Though my favorite was always a pull

[@ThePenGass]

I will honestly say that I will not be using body weight for biceps🤣 that looks excruciatingly cringe to do. But those back exercises, though...

[@jerimiahbenson8912]

Hey Adam been a long fan of ur channel. Wondering what’s the best way too pick your brain on best way for program design. More like what would ur initial thoughts be assuming you were a new starting out trainer. That bioneer touch. Id be willing too pay for a 1on1 bud call. Or just a chat through emails if u get the spare time lmk. Even more keep up good work always knew ur content was unique for its space stay awesome.

[@nomercy8989]

Guys just get a fucking gym membership or a doorframe pullup bar. Just be careful. Those bars break within a year.

[@Hina_irfan]

Absolutely love this workiout routine👍👍👍great tips and perspectives💪💪💪

[@ethangriffiths7802]

What’s your opinion on paralysis by analysis. Being so overwhelmed with all the options of training and different exercises that you don’t know what’s best of where to start. Something I’ve struggled with over the few years I’ve been training.

[@viveviveka2651]

Those portable adjustable hydraulic arm and upper body exercisers do not get the credit they deserve. If you make full use of their possibilities they are extremely effective and versatile. You can do a variety of pulling exercises with them, among others. Flip them over and the movements and angles are different. You can position them in many different ways. The one I have is pretty standard, and it's well made and heavy duty.

[@nasirsiyal1416]

Welcome back brother! Glad you're sharing your knowledge as always. I hope all is well.

[@2011troya]

You Sir have come A VERY FAR WAY and the sheer quality of the videos, rhe exercises, your story telling all of it….absolutely amazing to see you come this far. Been here since the Rocky training Montage mashup!!

[@Natie-vw8vt]

I just found one for lats, more specifically like lower lats. You can do almost liek a side crunch. So lay on your side. Put the arm atrsight over ryour head the one you wanna engage. And try to pull that arm straight down to your hips almost like a snow angel but on your side. For resistance grab onto that arm with your non working arm. Try not to go past 90° as yoru lats won't engage further with enough mechanical tension.

[@YoDeeJay]

@The Bioneer can you do a video or show an example of a workout for someone getting into boxing shape. Like Ippo from Hajime No Ippo?

[@januwaheedaw7871]

I really like your routine/ working/ tips and all your perspectives💪💪💪

[@patrickblack6080]

Buy Charles Bronson (UK Prisoner) book if you wanna know how to get strong without equipment lol

[@cheeselovingtree]

Hey Bioneer, could you do a video on increasing the width of your arms? I have high peaks but they look pretty skinny in my sleeves.

[@skillpat1827]

Can you increase your intelligence with puzzles/puzzle video games?

[@kamkri3]

As an epileptic I can approve that static tense in your muscle can give you soreness for days.

[@kingculture9636]

Thank you so much for this. I have been looking for this for years. Do you have any suggestions for training lateral deltoid

[@saedt]

There’s a sort of doorframe row that I saw on Athlean X that’s not ideal but it’s not bad when you don’t have anything. Bags tend to be uncomfortable but they do the job. Putting a heavy object in a towel and using it for rows works.

[@NBDYSPCL]

I think the best thing to do if you can't get anything else is get one of those big like 5 liter water bottles, or a bag and some books and do rows,pullovers and curls. Or go the caveman route and find big rock.

[@mahri9022]

Bioneer I have a theory on why the straight arm holds might have grew your biceps. As we know working a muscle in its most stretched position will lead to stretch mediated hypertrophy and will lead to more tearing and stress in the muscle than simply a contraction alone. Your biceps are in a very disadvantageous position in a straight arm planche hold and is getting deep stretch. Even though it is an isometric exercise I think this is why you saw some gains from it. Just my two cents

[@matusguga3997]

Al Kavadlo introduced me to the zombie drag - you lie on the floor pulling yourself forward with your arms

[@zappykirin]

Hey could you make a video about training to develop strenght for wrestling or jjb

[@nza1804]

Another great option are human tabletop bridges. Bodyweight deadlifts in a way

[@denyingdestruction]

Did you have friends in prison or something? lol jokes this is all I keep thinking of, all these could be prison workouts

[@BilqeesBiBi-ry4mc]

Perfect Exercise Training for Biceps and back❤❤❤❤❤❤❤❤

[@ovidiuvergil]

Video idea: Exercises that you can do for grappling while alone.

[@TalhaMalik-dh2fx]

You surely are an exercise engineer. Not just great ideas, but encouraging me to get back to the handstand pushup and planche.

[@bptim42]

There's a famous US prison workout with a towel where a 2nd guy hangs off the towel from the floor whilst you curl

[@Irfan-218]

Outstanding workout it's very easy.... 👌👌

[@HS_shorts30]

Excellent 😍🔥

[@kingmasterlord]

well yeah, say you're in solitary. bodyweight exercise my guy, you can do it anywhere.

[@m.zee1985]

Nice video 👍

[@atharhameed177]

Mad respect for this man who went into a gym and filmed himself doing these workouts.

[@ShahidKhan-wu4rc]

Mad respect for this man who went into a gym and filmed himself doing these workouts.

[@jimlewis4853]

If you want to go with less than your bodyweight you could throttle a neighbor kid. 😃❤

[@zariyaab333]

I always impress you and your tips 👍 I'm a big fan ❤️ your all vedios sir

[@dusk6159]

Great anwers and video, very useful to finally see and know, for the back too

[@kickfrip420]

Regress bicep curl with a 45degree huge slant board room

[@max_hanma]

I mean you could... But literally anything weighty has weight so just lift that because it takes so long and so little result on bodyweight alone

[@AliShah-qc9fv]

this is a wanderfull exercises amazing warkout

[@Davlavi]

Very cool.

[@tobygoodman9134]

If i ever end up in prison, i just hope i have access to your KZbin channel.

[@RDbodybuildingreardelt]

Yes straight arm work, is perfect if you don't have any equipment! I also started doing it in the summer and grew my arms

[@hulkthedane7542]

Zero equipment.... 1,5 minutes in, you already used both a railing and a towel... I know, those are omnipresent, we all have access to those (or similar things), but they are still equipment. Never mind, you are one of the most knowledgeable persons on KZbin when it comes to physical training 👍💪👍🌞. Train hard, stay safe!

[@Sikorsky1111]

yeah true,but I think equipment in this context would imply things that some people for one reason or another may not have,I'm absolutely certain just about anyone anywhere in the world most certainly has access to a towel haha.

[@khizrariaz7449]

Amazing

[@ShahfahadShahfahad-wr7ox]

It's really a amazing.equipments

[@WaseemMalik-s8k]

I am always a big fan of on equipment exercises..

[@IrfanIslam-y4p]

I am always a bog fan of no equipment exercise 👍👍👍

[@nathanielcessna1862]

I can’t do planche stuff, so I tried it on an incline (leaning against bed or wall) and I could still feel it working

[@sultanirtaza7514]

Good

[@SevenStar-np6dz]

Encourage. Informative video.

[@NasirAli-fs3ow]

Oooooops very difficult and hard work out 👍