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How to Train the Biceps Without Weights - Towel Bicep Curls

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In this video, I will show you how to perform the towel bicep curl.
This is a great way to train the biceps without weights using isometrics and manual resistance training.
*** NOTE - Isometrics are not the a super effective way to gain strength, however they have been shown to help MAINTAIN STRENGTH!
The towel bicep curl is a great at home alternative exercise for bicep curls, and is a bodyweight arm exercise that requires no weight! While I am not saying they are BETTER than lifting weights, they are BETTER THAN NOTHING!
All you need is a small towel or dishcloth! You can use this type of training to build strong arms at home!
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Опубликовано:

5 сен 2024

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Комментарии : 81

@j2fit 7 месяцев назад

If you found this helpful… PLEASE PLEASE SUBSCRIBE! ❤ By subscribing, you help me continue to grow the channel and make content like this! 🎉 Thank you for your help and support!

@boobizzy863 21 день назад

Thanks bro!🫡🫡🫡

@damiennorth159 4 года назад

This is a prison trick buddy was in there for 8 years told me about this. Real shit 💪

@sumsolution5113 4 года назад

Damn for real that's crazy

@gidd 3 года назад

does it work?

@that_nitish 3 года назад

Does it work? just a question

@OXY187 Год назад

@@that_nitish It works, but you must spend the entire day working out

@justinemerson8784 4 года назад

Bicep Brachii is the main supinator for your forearm. by providing tension to the towel he is applying resistance in the pronated direction which kicks on his main supinator muscle. also by lengthening and shortening the muscle with elbow flexion/ext he is providing more tension to the muscle with slow controlled movement. Tone occurs with time under tension. he is tensing the biceps and moving through a range of motion with stability and control. Ppl saying he is doing nothing lack real knowledge. obviously grabbing an olympic bar provides more tension and therefore can affect change quicker if done properly.

@Tinyppman 3 года назад

Except theres literally ZERO elbow flexion resistance and the supination resistance is an isometric contraction, meaning little to no gains as you cant properly progressively overload this. Anyone with a bit of common sense can realize this is useless for biceps

@vanillacakez2586 2 года назад

Bro stop trying to justify stupid bullshit

@srn00811 3 года назад

my uncle taught me this, he went to prison for a couple months and wanted to stay fit. Didn't trust him but 4 years later here I am doing it.

@virajbulsara1934 7 месяцев назад

Did it work thou?

@djcalientenacho4287 5 месяцев назад

I tried it it works pretty well

@chasemorgan6790 Год назад

Can definitely feel the burn with this technique, good shit my man

@marjoriecentore9072 2 года назад

I need this because with weights and a torn bicep feeling worse with age, it's difficult to even lift an 8 lb dumbbell! Thanks for the info!

@mb_1413 6 месяцев назад

I couldnt go to the gym so i started doing this, put on almost 1 inch of bicep size in just one month. The trick is to keep flexing the entire time and put on as much self resistance as possible and to really focusing on contracting the muscle.

@j2fit 5 месяцев назад

Heck ya. Great to hear. And now when you get back to the gym, you’ll get great muscle contractions

@AdamScottfit 4 года назад

Higher rep or keep it the same reps & slow it down! Great video demo 👊

@j2fit 4 года назад

Yup 💪🙏

@empresserica 4 года назад

It is!

@calig8526 3 года назад

Hey man will this make my biceps stronger not bigger just a wee bit stronger

@Theonlyoneto Год назад

@@calig8526 it could give you more stability

@enesa6489 2 года назад

Hello, i feel it works because my biceps are contracted and gets tired as if i lift up over 22lbs dumbbells .But i wonder the mechanism behind this. How do biceps work out while trying to pull something apart? Arent they supposed to work trying to lift something up ?

@j2fit 2 года назад

well pulling apart is just light tension .the act of elbow flexion under control is what is getting your biceps going

@9274448790 4 года назад

It's a myth that weight lifting is superior ...they might build up huge biceps ...I put on two inches within a year of heavy lifting but was tired and stressed out most of the time...I started these self resistance exercise these towel bicep curl ...I lost one inch but gained more strength in tendon and muscles like that ...in my opinion it is much better than weight lifting..I go for carrying heavy weight than lifting...

@Mano1207_ 3 года назад

You on some 🌿

@madden7732 2 года назад

After this, I can completely confirm, God has abandoned us

@Ale-gl1hc 2 года назад

@@madden7732 i absolutely agree

@madden7732 2 года назад

@@Ale-gl1hc he just saved himself from us

@Ale-gl1hc 2 года назад

@@madden7732 god is dead.... . . . . . . . and we killed him

@keegancan 2 года назад

The setting is awesome, but there has to be a better way than using your mid delt for resistance.

@keegancan 2 года назад

And as I’m saying it I see him use his leg. Comment retracted.

@yvonnemejia224 3 года назад

Would this work better with resistance bands

@j2fit 3 года назад

Yes. It would

@yvonnemejia224 3 года назад

J2FIT Strength & Conditioning thank you . I will most definitely add this to my workout routine from now on

@christinep. 3 года назад

My wrist tendons are bad, can't do regular curls,. Would this be a good alternative? Easy on the wrists?

@j2fit 3 года назад

Yup! Worth a shot

@keithkaosHarv Месяц назад

How many do you do, to start with?

@watchme7076 2 года назад

I want to build my biceps big whenever I lift heavy weights my muscles 💪 pains a lot I need to do it without weights any help plz?

@j2fit Год назад

Don’t lift as heavy

@GeorgWilde 2 года назад

You are isometrically loading your shoulder rotator, elbow rotator and gripping muscles. That's all it does.

@j2fit 2 года назад

yes. and the biceps, which flex the elbow...

@srgx.mp4 Год назад

How many rep?

@j2fit Год назад

I usually go for total time focusing on tension. Try to make the sets 45-60 seconds long usually, with the Entire times I’m flexing and squeezing the muscle hard as I can

@goldenodessey5498 2 месяца назад

Thanks alot for the exercise. Do I need any warm-up before doing this?

@j2fit 2 месяца назад

Sure, I would do 1-2 progressively harder intensity sets. Don’t jump in and max out your hardest effort basically.

@b0bcat758 2 года назад

Prison guard to 300 pound guy: this is useless, stop! Please 😓😂

@BEAST_69 9 месяцев назад

How long and how much of these to get noticable increase?

@j2fit 8 месяцев назад

I would say this is a very low stimulus movement, and was my only option during COVID. If you have access to weights and gym, do those movements rather than this. Isometrics are poor muscle builders. Then can help maintain basic strength, but not ideal.

@jayal6698 2 года назад

This does fuck all. You need heavy weight to make any difference to your physiology

@j2fit 2 года назад

I dont disagree, but this is better than nothing when people dont have access to anything. This was made in gym shutdown era where most people didnt have anything. So the option was to sit around on their asses, or do something.

@K0RP53 5 месяцев назад

No....

@ianlandolt7683 4 года назад

THIS IS BIG BRAIN SHIT

@lakeam6982 4 года назад

GTFOH this must be a joke. There is no external load on the bicep they're just performing their standard function of elbow flexion. This ain't gonna do shit

@ChowMeinChowdown 4 года назад

Lol. This is stupid.

@j2fit 4 года назад

Isometric contractions have been shown to maintain and even increase strength (better than nothing). So, sure, I agree you need external loading for optimal growth, but at a time when it’s this or nothing, this can definitely help. Ask any bodybuilder who does posing routines that they aren’t working hard to contract muscles...

@j2fit 4 года назад

Sorry your didn’t enjoy. Again, it’s not ideal, but if it’s doing something like isometrics or losing strength by detraining...

@j2fit 4 года назад

+LAKE Am isometrics

@lakeam6982 4 года назад

@@j2fit still not isometric. A load on the bicep has to exist for it to be isometric. This exercise is the same with or without the towel. There is no downward force so no isometric contraction is required. It's basically holding your arms at 90 degrees

@mikeyb0121 3 года назад

What a load of bs

@j2fit 2 года назад

lol. as I have said before, use weights if you can, but isometrics are a great option when compared to doing NOTHING. This was made when people had gym shutdowns, and often no weight, and the decision was to either do isometrics or sit around on butt. So, hence, this was done.

@rimaman8681 4 года назад

dude you dont have any arms lol im not doing that lol my bicepts are 19 inches with peacks this will do absolutely nothing , this is the exercize you do when you are recovering from a car accident that nearly killed you

@John_Ass 4 года назад

Lol edgy embarrassing stupid kid alert watch everybody

@Motoko1134 4 года назад

you're amazing dude, if you think this doesn't work muscles you are high, do it, the muscles are working, will this give you the biggest arms in the world? No, but he doesn't claim it will either.

@ssh1487 3 года назад

No-one gives a fuck about your balloon muscles, there’s a difference between strength and size.

@JaySpoonn 3 года назад

@@ssh1487 LMAO Facts

@madden7732 2 года назад

@@Motoko1134 uhh no it won't. Super Slow Training can, since you are actually lifting weight and mostly elderly people do it, but not lifting any weight won't make your biceps grow even a little bit nor will give you strenght. It would only be a pointless resistance exercise.

@rimaman8681 4 года назад

0:54 omg dude take this video down lol youre embarrasing yourself, listen to you trying to teach us lol, looooool when i do this movenent im using two twenty kg plates on the olympic bar lol

@Motoko1134 4 года назад

youre pathetic dude, your grammar also sucks and you likely can't even bench the bar.