Good workout for biceps

T

The Narrator

Bluelighter
Joined
Jul 1, 2009
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145
Location
Melbourne
hey guys,

Just wondering if anyone has a suggestion for a good bicep exercise as I don't have access to weights or a chin up bar atm.

Are pushups my best option or are they really more tricep/shoulder/chest intensive?
 
One biceps exercise that doesn't involve weights. I think I invented it. I don't know, though.

I call it the "meat grinder"

Clench your right fist, and hold your arm at about a 90* angle (or maybe slightly acute). Next, hold your left hand as tight as possible on your right wrist, and try to rotate your right wrist.

Used to do that during school.
 
Binge Artist said:
One biceps exercise that doesn't involve weights. I think I invented it. I don't know, though.

I call it the "meat grinder"

Clench your right fist, and hold your arm at about a 90* angle (or maybe slightly acute). Next, hold your left hand as tight as possible on your right wrist, and try to rotate your right wrist.

Used to do that during school.
Click to expand...

Yup, the biceps is the primary rotator of the forearm (only with bent elbows tho), interesting exerceise. A similar exercise is as follows. Holding your right arm with elbow bent 120 degrees at your side on front of you, grab your right hand with your left and push your right arm straight with your left as hard as you can while very slowly overcoming this with the right and folding up the arm. Make sure you keep your ring hand's palm facing upward otherwise your biceps will be worked very little if at all. Switch the arms around to get both biceps.

This exercise can also be done with no movement, change the angle of the arm between holds. (isometric training).

If done correctly this will cause your biceps to grow because the triceps are a good bit stronger than the biceps.

http://en.wikipedia.org/wiki/Dynamic_tension
 
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