Exercise to increase the volume of biceps with body weight

By | August 6, 2017

What is the first muscle you think Activatrol side effects about when you talk about bodybuilding? The biceps! When you have big, well-developed biceps, you are immediately identified as someone who is training seriously.

Exercise for muscle biceps

But what do you do when the development of your biceps is lagging behind? Or simply if you want to make them bulkier and stronger as quickly as possible?

I will share with you my secret technique that helped me pass from a 35 cm to 45 cm arm around my first year of training. And just one repetition!

Read: Change your plug to increase the volume of your biceps

Strengthening the Biceps

Let me start by telling you that, personally, my biceps have always been among the slowest and most difficult muscles to develop. Some people possess a genetic heritage that allows them to easily develop strong and imposing biceps. But not me ! I had to find training techniques to exceed these limits and fight for each win every inch of arm.

What I want to tell you is that I am not someone for whom it was easy to get beautiful biceps. The training techniques must be very effective to work for me.

Read: 5 classic biceps training errors and how to correct them

The technique I’m about to share with you works so well for the biceps that your muscles will not have no choice but to take more and more volume.

After all this introduction, you are probably wondering what kind of complicated technique I will present! Be patient…

Suspended traction with bent arms

In reality this technique is really very simple. What is this exercise? It’s the suspension with the arms bent.

The suspension with the flexed arms is not complicated to do, but this exercise gives you a number of essential benefits that make it an ideal exercise to increase the muscle mass of the biceps.

To fully understand the benefits of exercise, you must first learn to do it properly by focusing on the biceps.

Read: 5 tips to get bigger biceps

How to Train Your Biceps

In a nutshell, you simply need to maintain the top position of a traction as long as possible! Here is the procedure in detail …

  1. Place your hands

Grasp a pull bar with a palm socket toward you. Your hands should be about 15 cm apart on the bar. Keep them close enough to maximize the tension on the biceps.

  1. Position

Then you have to put yourself in the top position of a pull. You can do this by standing on a bench or pulling yourself in position. Personally I prefer to start by standing on a bench. This allows you to set up very precisely.

  1. Face

Regarding the position of the body, you must have eyes at the bar, with your face very close to the bar (almost in contact with the bar). Keep your body in a position as vertical as possible and try not to let your body lean back.

The longer you stay in the vertical position, the more the tension will be on your biceps rather than on your back and the more your arms training will be effective.

Traction at the bar for the volume of the biceps

  1. Hold the position

Now you have to maintain that position for as long as you can! Contract your biceps and hold that position until your biceps begin to weaken. Now fight gravity by going down.

Do not drop your body quickly, but do your best to maintain your position when the gravity pulls you down. Even when you are almost completely down and your arms are almost straight, try again to hold. Continue until you can not even hang on the bar!

This is the exercise. It’s not that complicated! If you are familiar with X-Reps or exercises with static contractions, this technique is almost identical … Hold the contracted position of an exercise as long as possible!


Here are the benefits of this exercise for bicep muscle building:

Holding the contracted position of this exercise as long as you can solicit almost every muscle fiber available from your biceps. It is an emergency for the body and it mobilizes all the muscle fibers available. The maximum contraction position engages almost all of the muscle fibers.

This weight training exercise imposes a continuous tension on the biceps throughout the exercise. This high tension exercised continuously will do wonders on your biceps.

This exercise uses your own weight and makes your body work in resistance when you come down (as for a pull) unlike the work provided during flexions with dumbbells.

It has been shown that exercises to move the body activate more muscle fibers.

The intensity of this exercise and the fact that it requires several muscles stimulates the growth of the biceps much more than exercises that only work the biceps.

It requires almost no hardware and can in principle be done as soon as you can hang.

If you combine these five benefits, you get an exercise that stimulates maximum muscle fiber, exerts a continuous tension, uses only the weight of your body and requires very little equipment.


So, how to take full advantage of this bicep strengthening exercise? Finish each workout with a single repetition of suspension with the arms flexed. You need to do just one rehearsal to get the vast majority of your biceps muscle fibers working.

You can also add resistance by holding a dumbbell between your feet or using the weighted belt. The potential gains in terms of volume and strength are enormous!

If you get into the habit of doing one intense repetition by applying this technique at the end of each workout, I guarantee that you will see an excellent growth of your biceps.

When you have done a good repetition of this exercise, you will know that you will really have given everything for your biceps!

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