if you want bigger arms you're probably
already doing plenty of curls no matter
if you use barbells dumbbells or if you
do any kind of bodyweight variation the
movement is always very similar while
one of the major functions of the biceps
is deflection of the elbow joint most
people don't know that the biceps also
does the shoulder flexion did you ever
ask yourself while ring gymnasts have
such an amazing biceps while their
biceps development is not the result of
any kind of curl movements it's the
result of the straight on what they do
to understand this better we have to
take a look at the biceps in detail the
biceps has a long and a short head both
heads run from the shoulder blade to the
forearms this is the reason why the
biceps is not only responsible for
bending your elbow but also for raising
your arms in an external rotated
position the longer the lever and the
heavier the load the more your biceps
has to stabilize your elbow joint even
when you do pushing movements a good
example is the reverse grip push-up or
how we call it the biceps push up even
if you need your triceps your shoulders
and your chest to do this movement the
biceps also has to work with this
particular hand placement even when you
bend your arm you still do a shoulder
flexion and this involves both heads of
the biceps if you are still in doubt you
can test it by yourself just push your
slightly bent arm against the wall and
you will notice how your biceps
contracts of course there are many other
exercises to contract your biceps with a
similar movement or position ring
turnout dips are similar to the biceps
push-up but even harder because you need
more strength to stabilize yourself on
the Rings you also push your whole body
weight up and down while you only use
about 70% of your body weight when doing
a push-up if these movements are too
hard for you we suggest you to start
with a reverse
plank and the RTO holds on rings you can
do the RTO movement in a push-up
position as well as in a dip support
hole it's also possible to combine
normal ring push-ups or dips with a ring
turn out at the end of the movement in
this way you can focus on your chest
triceps and shoulder but also work the
biceps to some degree at the same time
another way to contract the biceps and
is trade our function of front delt
raises of course you have to do it with
external rotated arms to hit the biceps
this exercise is great to target the
front delts at the same time as both
heads of the biceps a similar movement
or low cable or band flies here you use
the adduction of the shoulder to work on
your upper pecs but at the same time you
will hit your biceps as long as you do
it with the underhand grip position it's
also possible to hit your biceps while
doing calisthenics skill training has
already mentioned before gymnasts built
their amazing biceps by straight arm
work so if you do your back lever your
skin the cat and even the planche
training with this hand placement you
will be able to build a massive biceps
without doing any kind of curls of
course you have to be careful skills
like that will put a massive load on
your biceps muscle and tendons if you're
already able to do a tuck planche a back
lever or a skin the cat you will notice
that it's much harder to do it with this
hand placement so always let your biceps
time to adapt and don't force yourself
too much in the heart of progressions
alright guys now you know how you can
train your biceps while working on
skills or even when doing push movements
of course the biceps is only one of many
muscles in your body so if you want to
develop an evenly trained and athletic
body we suggest you our body
transformation program will the natural
physique with calisthenics and weighted
calisthenics if muscle mass is not your
primary goal and you want to increase
your strength and skills in the first
place
you should use our complete calisthenics
program no matter which one you choose
all programs are built on the scientific
foundations and our experience at
strainers sports scientists and physical
therapists just lizard cally move to
come and choose the right program for
your knees if you have further questions
just leave a comment thanks Ellis
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