Biceps Exercise with No Weight Loss

There are two muscles in the upper part of our arms, the biceps and the triceps. We have learned this knowledge in our junior high school biology textbooks. In order to exercise the strength of our arms, we first need to exercise our muscles. This is essential when exercising the biceps and triceps. The method of exercising the arms generally uses dumbbells to train strength. So how can we train the biceps with bare hands?

This is the best all-around exercise for both the lats and biceps. Now, let's look at the basics: Stand facing the side of an open door, holding the door handles on the inside and outside of the door with both hands. Place your feet on the inside and outside of the door, clamping the door between your legs. Your heels should be directly under the door handle, making it look like you are "riding" the door. You need good friction between you and the floor, so it's best to wear shoes when doing this exercise.

Lean your upper body back until your arms are straight. Then bend your knees and squat, sit your hips back, and keep your back straight, making a right angle with your thighs.

To increase your grip, wrap a towel around the doorknob and hold onto the towel closest to the doorknob. As you pull yourself up, twist your wrist so that your palm is slightly facing up (supination), which engages different muscles in the forearm and hits the biceps at a new angle. If you want to make it easier to hold, you can wrap a longer towel or rope around the doorknob and then tie the ends of the towel or rope together to form a small loop to hold on to.

You can do this exercise with the help of a fence, small tree trunk, bike rack, road sign, post, telephone pole, or any pole fixed to the ground. No matter where I am, I can find something to do pull-ups on. All you really need is something at waist height that you can hold on to securely, either horizontal or vertical - as long as there's room underneath for your feet. Use your creativity to think of things you can do with your hands! You can also do this exercise with or without a towel. You can also use a thick rope with knots on both ends so your hands don't slip.

Reverse grip pull-up:

It would be great if you live in a residential area or next to a sports field. The reverse grip horizontal bar is one of the best exercises to stimulate the biceps. You should know that the horizontal bar can do almost everything.

1. Preparation: Grip the horizontal bar with your hands facing the body, with the distance between your hands comfortable and slightly narrower than the width of your shoulders. Hang your body on the horizontal bar, stretch your arms straight, and hook your feet behind you.

2. Training action: Slowly bend your elbows and pull your body up until your chin is above the horizontal bar; pause for a moment, then slowly lower your body until your arms are straightened again; repeat the above actions.