​Bicep Exercises Using Your Own Body Weight | Natalie Jill

Hi, guys. Natalie, Jill here. Welcome back to Happy, Healthy and Fit Today. I'm talking about biceps because many of you commented and asked, what about biceps? How do you do those using your own body weight? If you're not using weights, how do you do that? So I'm going to show you right now whether you're beginner, advanced, intermediate, whatever you are, you can do them with your own body weight. Are you ready? Okay. So for beginners, I want to say, even without any weight at all, using your own body weight and the tools that we have, our mind, I want you to think about what it feels like to create resistance. I know it might sound cheesy, but hear me out here. You put your arms straight down here and you're going to curl up really slow like you're lifting a super heavy weight. Just think about curling it up. That is going to create resistance and tension on that muscle, and that's what helps it grow. So when we're lifting heavy weights, that same resistance we're creating with that actual weight, it's not the weight itself building that muscle, it's the resistance we're creating and how we're using that muscle. So just by using our minds, as funny as that sounds, you're gonna develop. Now, if you need some extra resistance, if that's harder for you, you can push down with a top arm, top hand to create more of a resistance. Let me show you what I mean. I have my arms out here and I'm curling. If I push down here and I push down with the top hand, as I'm curling, I'm going to work that bicep. So really simple to do. Whether you have them here, have them up here, have them out to the side, you can create that resistance anywhere. You are using your mind and your muscle. Okay, what do I actually do for biceps? Let me talk to you about that. And to be honest, I did start with doing some of that. But because you use so many muscles, when you train functionally with advanced body weight moves, every muscle gets worked automatically. So the best exercise I do right now that works my whole arm, really, and my back and definitely my bicep here is chin ups. Because if you watch what goes on in a chin up when you're lifting your own body weight, you are using a lot of bicep there. So you really don't need to do anything extra. You're going to get that work from that. So if you're just a beginner and you don't have weights, you don't want to go to a gym, you want to do it on your own, you know what to do. It's just starting here. Lifting up, pressing down, the resistance, create it, make it challenging. And as you get advanced, whether you do them assisted or on your own, doing some chin ups, and you can watch and see how that really, really can work, that bicep. So there you have it. There's some bicep exercises you can do using your own body weight. Whether you're beginner or advanced, you can do them. A lot of people say to me, what do you personally do? And I'll tell you, I really do these things I do, standing there thinking about it. But as you get into functional training and doing more complex exercises using your own body weight, you're going to naturally work those anyway, so you don't have to do separate exercises to work one area. A one movement could work a lot of things. So pull ups or chin ups, for instance, will work your entire arm, your back and that bicep. If you want more help on how to build muscle using your own body weight, check out my bodyweight DVDs. You can go to Rev-4.com and you can see my latest DVD just for you. Bye.