- What's up, it's Chris Heria, welcome to another vlog.
Today I'm gonna be showing you a workout routine
to grow your biceps without using weights.
Now, some of you may want to do this workout
because you don't have access to weights
but whether you have access to a gym or not
you're gonna want to do this routine anyway
because the exercises we'll be doing today
are gonna be just as challenging,
if not even more challenging
than the ones that you're doing in the gym.
And unlike the generic exercises
that you're using in the gym,
these are gonna develop strength
and skills simultaneously.
Some of the exercises we'll be doing today
are the exact progressions to train to reach harder,
advanced exercises that demand an extreme amount of power
and strength from your biceps
like the one-arm pull-up and hefesto.
And no amount of dumbbell curls will translate
to a move like the one-arm pull-up.
You have to train these exercises
to even reach that skill level.
Weights and gym equipment are great
because they're easy to use and they're effective
but you don't need them to build strong biceps
or even muscle.
Your own body weight is more than enough way
to add resistance to your biceps and reach hypertrophy.
What you do need is to focus on range of motion,
contraction, and the quality of every rep.
And if you want to grow your biceps
to its maximum capability, you wanna make sure that
you're engaging both heads of your bicep,
the long head and the short head.
Generally, a developed short head will give you
a wider appearance of the bicep,
whereas the develop long head
will give you a higher peak of your bicep.
Now, the brachialis, not a muscle of the bicep
but lies underneath the bicep,
and training this muscle will increase the appearance
of the bicep by pushing the bicep muscle further outward.
So with today's routine
we're really gonna be emphasizing
on the two heads of our bicep and our brachialis.
We're gonna start off with the easiest exercises
and then move into the harder exercises.
As the exercises get harder
we'll be going from using a portion of our body weight
to using all of our body weight.
This is how we'll be using resistance
and increasing the overload on our muscles.
But this is also the way to decrease the resistance as well.
So regardless of your fitness level
you want to choose an angle that uses an amount
of your body weight, that challenges you
but still allows you to complete the movement
for its required repetitions with perfect form.
And I'll be getting into that and demonstrating that
more along the way as we get into each exercise.
But if you're ready to get started,
all you're going to need us to download the Heria Pro app
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You should find this routine and we're ready to go.
And the first exercise I'm going to show you
is one you can do right from home.
That's going to be body curls.
We're going to be curling our body weight
from the edge of the table.
When you're under the table, hands up,
full range of motion,
curl up to the forehead.
Let's go for 10 reps.
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- Hold the last one.
All right!
So there we have body curls.
That one was pretty tough.
What's going to make this exercise
the most difficult is the angle
and the amount of body weight that you're applying to it.
So if you're at a higher angle,
it's gonna be a lot easier.
And if you're actually sitting down on the floor
and you can find a lower surface
and just curl your body weight while sitting down
you're gonna be crawling less body weight.
It's gonna be a lot easier.
Then you can build your way up to doing it on your feet.
Now we're ready to move on to the next exercise.
It's gonna be a little bit harder.
That's gonna be reverse Australian chin-ups.
I'm going to do it on the side of the dip bar.
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So we're gonna have a reverse grip,
go all the way down,
full extension and the curl right back up.
Let's go for 10 reps.
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- [Announcer] Heria music.
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- All right, so there we have reverse Australian chin-ups
and with our hands behind our back
we're really forcing our bicep to do all the work.
That's why this exercise is super effective
for growing your biceps for developing insane curling power.
It's one of the first progressions to start
when you want to train towards your hefesto.
Remember when doing this exercise to make it harder,
you can always make the angle deeper,
by walking more underneath the bar.
And as you're doing this exercise,
you want to make sure to keep your entire body straight,
your core tight, and curling the bar up to your lower back
and then completely extending back to full range of motion.
The more you do this exercise
you're gonna get a lot stronger.
Eventually, you'll be able to pick up
your entire body weight with your biceps
at the end of the rep, looks something like this.
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Doing it like that,
you're going to get a whole lot stronger.
This exercise and all the exercises
we'll be doing today can be done anywhere
if you have a pair of ramps.
The next exercise is gonna be bar curls 21's.
This move is very similar to the body curls
but I'm going to be doing it on the side of a dip bar.
So I'm gonna keep my body straight
Curl all the way to my head just two half reps first, seven.
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Go all the way.
Second half, seven.
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At full range of motion, seven.
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All right, that one is a bicep killer.
You may have been doing those in the gym with dumbbells,
but if you haven't tried it body weight,
and from this angle
it's gonna be a whole lot more difficult.
When doing this exercise,
make sure that you have your heels dug into the ground,
and you're straight from your heel
to the top of your shoulders
With your core tight
and squeeze your glutes from this position,
you're gonna curl the bar straight to your forehead.
You don't want to be bringing your elbows in.
That's gonna be more of a chin-up motion
and that's gonna bring in the help
from your lats and your rhomboids.
You really want to focus on your biceps
to make sure that your elbows are up in front of you
to isolate your biceps
and to ensure that you're curling the most of the weight
with your biceps only.
And these can get really difficult
'cause you're not used to curling the majority
of your body weight to start off with a higher angle
and then slowly work your way down to a lower angle.
The next exercise coming up is gonna be archer pull-ups.
I'm gonna be doing it on a pull-up bar
but you can do it on any hanging surface
or even a pair of rings.
We're gonna start off with a wide grip
and then alternate point to each side,
let's go for six reps.
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- {Announcer] Heria music.
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- All right, there we have archer pull-ups,
a killer for your bicep and your brachialis.
And with this exercise, now we're hanging,
so we're using our entire body weight
or isolating each arm
creating even more of an overload
and training this exercise
and exercises like this will directly lead you
to one-arm pull-ups and one-arm chin-ups.
Now, if this exercise is too difficult,
you can always reduce your amount of body weight
by doing Australian archer pull-ups
with your feet on the ground.
That's gonna allow absolutely anybody
to start doing this exercise.
As you build up your strength, you can start decreasing
the angle and eventually doing it hanging
from a pull-up bar.
So practice your archer Australian pull-ups
and you're gonna be doing these
and soon enough one-arm pull-ups in no time.
The next exercise is gonna be switching one-arm,
chin-up hold.
If this move is too difficult,
you can always do it with your feet on the ground,
in an Australian chin-up position as well.
Let's go for eight reps.
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Before you let go, go to one side,
so that you're locked in.
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All right, so there we have switching one-arm chin-up pull.
It's a great exercise to work on the peak contraction;
brings a lot of blood to your bicep
and it allows you to work with an overload
for a period of time that you otherwise couldn't
and putting that much of an overload onto your biceps
is definitely gonna tear muscle fibers
and help you reach out above your feet.
Growing your biceps a lot bigger and a lot stronger.
And as I said before, if this move is too difficult
definitely want to work your way up,
start doing it in an Australian chin-up position,
and then work your way up to the pull-up bar.
And my biceps are already on fire
but we're gonna get into the next exercise.
This one's really gonna work our brachialis as well.
The next exercise is gonna be headbangers.
We're gonna pull-up to our highest position
and then we're gonna push forward
and back keeping the same height
in your pull-up your core tight perfect form.
Let's go for 10 reps.
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- [Announcer] Heria music.
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- Alright!
There we have headbangers.
This move can be pretty difficult as well.
So you can also do this from an Australian pull-up position.
Just remember to do this effectively.
You want to have your elbows in front.
You don't want your elbows to go behind you
and give more of a pull-up motion.
If your elbow starts to go behind you,
then you're recruiting more help from other muscles
like your rhomboids and your lats.
Now the next exercise we're going to do gives you
a crazy pump in your bicep.
That's gonna be behind the head chin-up.
I'm gonna go for seven reps, show you what it looks like
and break it down.
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All right, there we have behind the head chin-ups
with the bar going behind your head.
You're really forcing that curl.
And from a hang position, you're using all your body weight
and this is why these exercises get you so strong
'cause you're getting more used to curling way more weight
than a pair of 40s or even 50-pound dumbbells
in each hand.
And speaking of getting used to heavy weight
we're gonna be doing that with this last bicep exercise
chin-up one-arm negative.
I'm gonna go up into a chin-up
and then I'm gonna isolate an overload one bicep
and come down as slow and controlled as I can.
Let's go for six reps alternating.
It's a little one side, come down slow.
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- [Announcer] Heria music.
- All right, there we had the last exercise
chin-up one-arm negative,
which is one of the best exercises
for not only growing your biceps
but developing enough strength to curl your own body weight.
And it's one of the main progressions
and exercises that I used to develop the one-arm pull-up
And if you don't yet have the strength
to do a one-arm pull-up
or one-arm chin-up doing these exercises
in this routine on a weekly basis
is definitely gonna build you up to that level.
So if you enjoyed the workout, definitely smash
that like button, leave a comment down below
let me know what you're working on
and what you want the next video to be about.
And don't forget to get this workout on your phone
and the rest of my workouts
and workout programs that I've created
with specific goals in mind, like building solid muscle
while simultaneously getting shredded
with minimal to no equipment,
not just looking strong actually being strong
and make sure you've downloaded the Heria Pro app
in the App Store or Google Play Store,
and to get full access to all my workouts
and workout programs,
make sure you upgrade your account at Heriapro.com
to become a member.
It's like having me as a personal trainer
right in your pocket.
If you found this video helpful, don't forget to share it
with a friend that can also benefit from this routine.
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Mad love.
Peace, out.
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- [Announcer] Heria music.
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