Bodyweight Biceps Exercises - NO WEIGHTS NEEDED

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Ever wondered about bodyweight biceps exercises?
In this short tutorial video I take you through 3 ways of isolating your biceps using only your bodyweight as resistance (at least as close to isolating as you get with bodyweight training).
All of the exercises is adjustable to any level and can be performed using a bar or a set of training straps or gymnastic rings.
Compound moves such as the pull-up, chin-up and bodyweight rows are also great alternatives for bodyweight biceps exercises. With the specific bodyweight exercises for biceps isolation presented in this video however, you can add some more volume into your training if you want to either develop strength for moves such as the hefesto, or inverted/reverse muscle-up (elevator). Or if you just want to pack on some more space around your arms. Bodyweight exercises can be used for hypertrophy too (to build muscle).
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Bodyweight biceps exercises - table of contents:
00:27 biceps rows (Bodyweight biceps exercise 1)
01:07 leg assisted hefesto (Bodyweight biceps exercise 2)
01:41 band assisted hefesto (Bodyweight biceps exercise 3)
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[@batuhanozdemir4215]

This channel definitely deserves a lot more attention!

[@charlypn]

Front lever pull-ups too ! Thanks for all your videos, really helpful for me 😉

[@ricardocastillo7909]

So cool and thankful to find your channel. I can see you have great knowledge and experience. Thank you for sharing such cool tips.

[@gabrielborgesteixeira9826]

Perfect exercises and technique! Thanks for this workout

[@Sondre_Berg]

Youre very welcome

[@60SecondCalisthenics]

Awesome! I just ordered two dip bars for my home. I'm still waiting for them to arrive. It's great to see that I can use it for biceps too - not just triceps. Awesome video. THANKS! 👍🏾

[@Sondre_Berg]

Nice man! I also thought about getting and extra one for using as a dip setup :)

[@atjustlookin]

Mexican handstand/Hollowback tutorial next. Especially how to actively open up the shoulders in the hold.

[@owenhunt]

I've been repping the Aussie pull ups since Lockdown turned my world upside down 3 years ago. That gluteal bridge upgrade you got going on with the dining chair though? I gotta try that. I will try it tomorrow after deadlifts. Thank you so much.

[@nathanlie4654]

Nice video It were cool if you would make a tutorial about handstand jump for advanced beginner like 3-4 month calisthenics

[@Sondre_Berg]

Thanks for the suggestion :) I will definitely do this down the line, although I would consider handstand jumps more like an advanced move and not something to consider before being very comfortable with both handstands and handstand push-ups. It is also something I would not recommend doing without proper wrist preparation. It will most likely take more than a few months to develop the wrist strength required to do this without risking injury. But I will touch all of these topics :)

[@sunnivabrufladt9137]

🙌🏼

[@user-jh2fu7ix5d]

❤️❤️❤️❤️

[@squadron6090]

or you can simply use the resistance band it for biceps !

[@HavocMadhan]

Bro I am frm instagram ,,,you have oshm talent you can get better reach bro ,,bro make Transformation video bro ,,,

[@nogravitycalisthenic7075]

Did you build your biceps through these excercises..??

[@HavocMadhan]

Brother make a Transformation video

[@Sondre_Berg]

Good Idea! Perhaps I will do that! Thanks for commenting

[@robertgrind]

What is your height? What is the height of Parallets? Thank you in advance for your answers.

[@Sondre_Berg]

179cm, 80kg

[@robertgrind]

@@Sondre_Berg What is the height and width of base bar in this video?

[@Sondre_Berg]

@@robertgrind not sure actually. I can barely hang with my feet out (in an Lsit). The width is more than comfortable for me at least. Can to handstands and everything i need

[@AdamBechtol]

😗

[@Niborino9409]

Hefestos look so dangerous. Definitely not a beginner move. 😆

[@ie2adm212]

Home calisthenics biceps, the viewer expects curls with a chair, pull-ups with a table, things like that. Instead of what the guy shows only exercises with dedicated specialized expensive gyp equipment. Red thumb.