Bicep exercise without weights at home: Gymnastic Rings

[Kounteron]

It is actually more of a back exercise than biceps, but both are worked.

[WorldDystopia]

@Kounteron

You a thinking of bodyweight rows, this is a curl.

[Atoweha]

looks like body weight bicep curls lol

[FitnessFAQs]

@Atoweha Pretty much is, more fun though ;)

[Atoweha]

@FitnessFAQs what do you think about Head banger pull ups? do you do them?

[FitnessFAQs]

@Atoweha To be honest, I've barely ever done them. I will put them in my routine and see how they go. You might as well just do isometric chinup holds for the bicep.

[FitnessFAQs]

@megazord44 Ease up man, there are alternatives still... 

[TheSpanky717]

what could u use if u didnt have these rings

[FitnessFAQs]

@TheSpanky717 You can use a park bench, get creative.

[fenderwangcaster]

The key to any workout is stress. You gotta stress out your bones and your muscles. Body weight exercises don't really stress out the bones that much, just the muscles a little. That's why heavy weights are so effective, they build super strong and thicker bones, and you can't build much bigger muscles if you have weak little bones.

[jrk987]

@fenderwangcaster Danny Rodrigues: Impossible Is Nothing

Uhm have you seen a gymnast on rings before?

An Iron Cross requires "perfect" bicep muscles in order to perform

If you think big, bulky biceps means you're strong, ask a local body builder to do one

Even Arnold can't do one

Gymnasts do PURE body weight exercises, no weight lifting, so you're wrong

[fenderwangcaster]

@jrk987 you're an idiot and don't even know what i'm talking about. Wrong about what?

[jrk987]

@fenderwangcaster Please search "T NATION | Iron Cross for Bodybuilders" on google

Name calling, really? lol

You don't need to lift heavy weights to stress out the bones, in fact that sounds so stupid...

You drink milk to get thick bones lmao...

Where the hell did you get that information? A bone is not a muscle therefore you cannot strengthen it with weights...?

Only nutrients such as calcium

[fenderwangcaster]

@jrk987 Actually drinking milk weakens bones. If you knew jack shit about the reality of nutrition, you wouldn't be consuming an ounce of animal products at all. Calcium and protein in excess do NOT build stronger bones and muscles. You only need a tiny bit to build them, but they ONLY build if they are stressed out. Your bones won't get stronger at all from drinking 100 gallons of milk a day if you don't put heavy loads on your bones.

Stay in school for the sake of you and your future kids.

[jrk987]

@fenderwangcaster Uhm I don't think I said drinking an excess amount of milk would be beneficial did i? I like how you haven't commented anything about gymnast's strength though lmao.

If I shouldn't be consuming animal products, what should I be eating then?

Artificial supplements?

So diet's not that important then?

sorry dude, I'm not majoring in health =/

[fenderwangcaster]

@jrk987 drinking milk period is bad if you wanna know the truth. If you want to know the truth of exercising and building strong bones and muscles, check out Eating by Mike Anderson, it'll be one of the top movies you've ever seen in your entire life. Trust me when I say that, because knowing the information in that video will help you become stronger and healthier than all of your friends, especially any bullies you have in high school or college or your gym or workplace, or street thugs.

[jrk987]

@fenderwangcaster Exercise is exercise. A muscle contracts against resistance and, with perseverance, over time, becomes stronger. For strength to increase, the amount of resistance or load worked against must also increase over time. Hence the problem with bodyweight conditioning as the resistance (weight of the body) is fixed, how to continue to increase strength- by decreasing the amount of leverage it is possible to exert on an exercise, the resistance of an exercise becomes greater

[FitnessFAQs]

@jrk987 Great response +1!

[scarecrow0187]

Those last ones look freakin tough

[FitnessFAQs]

@scarecrow0187 Yeah, working on it still.

[WhatsHappening783402]

Ha! No, that works mostly your back. Get educated

[TheMrBigBoss17]

@WhatsHappening783402 i know right lol that work out your back the most lol

[CODGOD321BOOM]

@WhatsHappening783402 Wow are you that's dumb, that's bicep's and maybe a little bit of back, you think its back because when you do your form is wrong!!!!

[FitnessFAQs]

@WhatsHappening783402 You must be doing it wrong. Listen.

[shyamkrisharry]

man.. the audio isn't clear for me... could u explain wat's the difference in bringing it to chest level and to head level???? also tell me whch one is more effective.

[FitnessFAQs]

@shyamkrisharry Head level = bicep isolation, chest level = mainly working back.

[shyamkrisharry]

man.. the audio isn't clear for me... could u explain wat's the difference in bringing it to chest level and to head level???? also tell me whch one is more effective.

[trich123456789]

@bigbicepsguy yes its perfectly fine for that age I'm 14 and have been lifting ang working out since I was that age

[jkbrown34568]

VINNY??

[SebaP1991]

Ok, but what to do if I don't have rings?

[FitnessFAQs]

@SebaP1991 Throw a towel over your pulup bar and use that.

[MrGuitarwizard1995]

you r ozzzie aye ???

[skychild1000]

you have skinny legs and a big upper body not cool



[skychild1000]

you have skinny legs and a big upper body not cool

[5961238]

I would rather get some free weights, or dumbbells :D

[FitnessFAQs]

@5961238 Each to their own, showing people other options. 

[ccfckenny]

Wicked bodyweight bicep exercise! I've been lifting for about 3-4 months now but find bodyweight exercises so much more effective. Just found out about this exercise and tried it by throwing a towel over my pull up bar and using that instead of rings and it's a very effective excersise

[k9r100]

now, good video although the rotation is pretty much useless, it only relaxes a bit the biceps. As for the whole exercise, its better from not working ur bicep at all, but u can go to a bar and stand upside down, like a bat, and pull urself up while retaining ur elbow close to ur ribs, its a lot more difficult as u lift ur whole weight, u can do it in these circles too, u can put ur legs resting on some other surface to reduce the weight.

[SuperScorpio31]

how much tym ?

[fitwelike]

What are those rings called?

[itsmeemdee]

How many sets n rep. shud a beginner do? plzz reply.

[FitnessFAQs]

@itsmeemdee Do 3-4 sets of 8-10 reps, choose a difficulty that gets you 8-10 difficult reps.

Good luck!

[xxBroetchenhechtxx]

@FitnessFAQs im sorry but a beginner 4 sets? 10reps? A beginner would prop. not even do 1

@itsmeemdee start biceps training after you gain some strength you can do these, dont overtrain in the beginnings!!!

[FitnessFAQs]

@xxBroetchenhechtxx If you know anything about bodyweight training a movement can be scaled to suit any individuals level of strength, I suggest a person find a VARIATION that suits their level of strength.

It's like using a light weight for a beginner when resistance training.

[xxBroetchenhechtxx]

@FitnessFAQs what i am saying is that a person who has not been working out before wont be able to do ANY of the exercises you showed in this video because they just dont have the strenght to do so.

and also these excerises put a lot of pressure on your wrists and hands, which might not hurt you now but can (!can!) hurt you when beeing older. if you want to start working out its the best to get professional help in a gym. Your excersis are for trained people!

[FitnessFAQs]

@xxBroetchenhechtxx True, but you do understand that it can be scaled back EXTREMELY easy, you can have your feet close to your body and the rings at chest height, thats practically taking off like 80-90% of bodyweight

[serpentide666]

@xxBroetchenhechtxx there's hardly any pressure on his wrists and hands.The most pressure is on his lower back as he stabilizes himself. I'm a gymnast and this is THE BEST exercise for building bicep and especially upper bicep strength and muscle! The beautiful thing about bodyweight exercises is that you are using your body in exactly the way it's meant to be used. Compound and functional movements. After you get to 10-15 reps of good form curls, try them with a weight vest!

[xxBroetchenhechtxx]

@serpentide666 sorry but there is a risk (risk not a guarantee) that it hurts your wrists and tendons, ive talked with a physiotherapist, who has many years of experience, about this, not that much that you would actually feel it now, because then no one would do these excercises, i am talking about long term damage.

And still these are not beginners excercises, try it with an average joe 40 year old dad, who hasnt worked out before, he wont be able to do it.

[xxBroetchenhechtxx]

@xxBroetchenhechtxx i am not denying that this is propably the best/intense exercise, its just not the right one to start working out

because the hohle body has to get used to having to deal with these pressures

if you start with these exercises there is a high risk of getting injured.

[MrSreemukund]

gu gu u look like a 3 year old boy is snuggies

[HollanderT12345]

Nice muscles you got there. How long you have trained?

[FitnessFAQs]

@HollanderT12345 3 years.

[TheC00kiieMonster]

@FitnessFAQs no offense but my brother is training for like 6 years and he doesnt even have muscles like you because he eats a lot so his fat is in the way and im just f*dging skinny like you

[hakusho04]

planche push up tutorial please!

[belmany]

Great videos, but I think they could be even better if you speak more loudly/clearly.

[blindmellonchittlen]

Another good one if you dont have the rings is lay on a flat bench press with the bar raised about a foot higher than normal, grab the bar under handed and pull up as high as possible. an over hand grip for more of a lat exercise, its also good if your not strong enough to do regular pull ups or chin ups. The under hand grip can be a lttle hard on the wrists though, no supination. Just be careful

[barbangerz]

Good video, good excercise! Thumbs up bro! This gives a hella pump btw lol, u already know, but for those who haven't tried, try it!

[mpalau]

Awesome workout man!!

But don't neglect your legs, they look tiny and skinny LOL

[TheElMuffin]

I wouldn't discard weights altogether. Your body weight is, for the most part, set, and your body adjusts to it even if you're losing it (weight). Eventually, inevitably, you plateau. I find that body weight exercises are great for building up endurance (by increasing repetitions) and I usually chin up and push up every morning. This here is a great isolation exercise, but if you're building biceps, you need to build triceps too. Eventually you find you're doing same old push ups and chin ups.

[FitnessFAQs]

@TheElMuffin I'm showing what works for me, of course you have to train all muscle groups.

[82Bdog]

@TheElMuffin you can do alot more than just endurance with bodyweight or calisthenics. You ever tried a planche pushup,one-arm pullup, muscle-up,frontlever pullup? You can train for incredible strength. Also you can add weight to pullups,dips,pullups. These things take total body strength.

[TheElMuffin]

@82Bdog - Total body strength, no argument there. I practice parkour and goju ryu, which are built on calisthenics. I do all kinds of things, but then I come back to free weights (it's not even anything major, 25-35 pounds) and find them heavy, because they require effort from individual weights. Calisthenics are best for compound exercises, free weights are best for isolation exercises. So my point was: using both yields greater results than using only one.

[EctomorphicBuilder]

@TheElMuffin You could always put on a backpack and add, heavy stuff to it for more resistance.

[TheElMuffin]

@EctomorphicBuilder - True. My argument was against this exercise in particular, not calisthenics in general. 

[andresico2]

@TheElMuffin you can do new push ups and chin ups haha. There are muscle ups, explosive pushups, elevated pushups, weighted pushups.... the list can go on and on. Look at what guys do for gymnastics, they don't lift weights and i dont think they plateau either

[TheElMuffin]

@andresico2 - Gymnasts actually do lift weights. I'm not saying what Daniel does here is wrong, but he invited our suggestions and I'm weighing in. Calisthenics are compound exercises no matter how you twist them and I find it easier to isolate specific muscle groups with free weights.

[82Bdog]

@TheElMuffin Actually many top gymnasts do not lift weights. Look up coach sommer from gymnasticbodiesdotcom. He says their big biceps are from all the straight arm leverage holds they do.

[mousyangel]

@TheElMuffin that's when you add weight vests and increase the difficulty of the body weight movement.

[jrk987]

@TheElMuffin uhm when you can do all the crazy shit that gymnasts do on rings, that's when I think it's time to move onto lifting weights lol

But until then, I would think calisthenics would suffice and would be just as good if not better

[jrk987]

@TheElMuffin Exercise is exercise. A muscle contracts against resistance and, with perseverance, over time, becomes stronger. For strength to increase, the amount of resistance or load worked against must also increase over time. Hence the problem with bodyweight conditioning as the resistance (weight of the body) is fixed, how to continue to increase strength- by decreasing the amount of leverage it is possible to exert on an exercise, the resistance of an exercise becomes increasingly greater

[TheUnleashed93]

Good.. but.. why not just chin ups ;D

[FitnessFAQs]

@TheUnleashed93 try the exercise, more effective, isolates the muscle much better, you will see when you try it.

[muverguy27]

Dude this is a great vid I do chin ups all the time and my biceps are just realy toned cant wait to give this a go ill holla at u in a month with a before and after , again nice vid dan peace 

[speedyman290]

nice dan !

[LittleBeastM]

LOL!

[xrisp]

@LittleBeastM BE NICE lol

[DoingMoar]

@defkasdfl You can't exercise to reduce body fat.It's all in the diet.

If you continue to eat sugary products,your man boobs will stay on.

[InciteFitness]

Good work!

[worked13]

Nice rings.

[FitnessFAQs]

@defkasdfl Sure, if enough resistance is applied.