My Favorite BODYWEIGHT Bicep Exercise (PEAKS!)

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Some people think that there are no good bodyweight bicep exercise options for building bigger biceps. That simply isn’t true. In this video, I’m going to show you a bicep exercise you can do without any fancy equipment that will not only help you to build bigger bis but will help you to put some serious peaks on them at the same time.

All you need to do this is a pullup bar. Of course, a simple doorway pullup bar purchased from any sporting goods store is perfectly capable of doing the job here. The key is for you to first identify what your goal for training is since you can do this particular biceps exercise two different ways. If you feel that you never get a great contraction on any of the exercises you do in your arm workouts, you can use this as an activator if you do it as an isometric.

The exercise is the chin hang and you want to do it as the first thing in your arm workout if you want to use it to prime your bis for the rest of the exercises to come. You should feel the most incredible contraction ever in your bicep muscle if you get this right and remember to do it completely fresh in your training. By virtue of having your elbows flexed hard, your middle and ring fingers squeezing the bar to act as an isometric supinator, and your arms in front of your body to flex your shoulders, you are getting a complete contraction on your biceps.

Simply jump up to the bar and squeeze for dear life. Remember not to let the angle of your arm close down too much here or you will shift the focus of the contraction to the lats rather than the bis. Also, you want to be sure you are really squeezing hard through those last two fingers so you get the feel of trying to twist the bar in your hands.

If you would rather use this exercise as the perfect bicep workout finisher, the only two things you will change about it are the time you do it and the method you use when doing it. First, the time. Obviously as a finisher you are going to want to do this after you have completed all of your bicep exercises in your workout. Just when you thought you had enough, you throw in one or two final sets of this.

Jump up to the bar and slowly fight the descent. Your one and only goal is to not let your body drop down to the floor. Pretend that you are hanging over a pit of molten lava if necessary, just don’t drop your feet to the ground. You want to use the same mechanics as you did on the first application of the exercise, except this time you will likely be much more fatigued and find that you just can’t hang as long as you did in the beginning.

If you really want to push your biceps to the limit, quickly jump back up to the bar for a second, third or fourth round (if your feet hit the floor) until you simply cannot control the descent at all. You will have reached true negative failure. Here is where you are able to push yourself through the limit and into the zone where muscle gains are sparked.

For a complete workout program that uses nothing but your own bodyweight to train your biceps, chest, back, legs and the rest of your body be sure to head to and get the ATHLEAN XERO program. No bands, bars, or benches are used while you are still able to carve out bicep peaks and a complete athletic body with just your own body.

For more bodyweight biceps workouts and exercises you can do without equipment, be sure to subscribe to our channel here on youtube at

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ATHLEAN-X™ says:

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evan kalipolidis says:

What are the best ways to increase the time under tension one can undergo for this exercise?


the floor is child support

Jacob O'Reilly says:

"if you have a pull-ups bar in your home, which most of us do."

I've never met anyone that has something they can use as a pull up bar in their home

Healthy Fit Athletic Aesthetic says:

I just realised today that this is such a useful exercise for fighters/combat athletes for their choke holds.

KeeBz says:

I have a rotary washing line. So the bars are in right angles.

MaxYaks says:

"Pretend the clown from IT is below you"😂😂😂


Thnx . I think this will work good

Mohamed Mahmoud says:

What If i did it without any other exercises. gonna help me to get bigger biceps?

aj art says:

What is your age sir


God, I actually thought they were gonna pop.

THE NOOB says:

What if we do only biceps exercise and no other abs or leg exercises??

Samyak Gulale says:

Your biceps look bulletproof

Millad Canada says:

My favourite too!

Ninjaslash52 _ says:

It’s my ex


Awesome man

First Last says:

Jeff's biceps looked like they were ready to come out of his damn arm

First Last says:

Jeff's biceps looked like they were ready to come out of his damn arm

Ariez says:

Lol! The clown from it? He will just stretch his arms and get you. 😋

Benjamin Davidovich Waals says:

Tell us more

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