If you want to build big biceps like gymnasts have, here are the top five exercises you can do without doing a single curl. No curls. Yes, if you look at a gymnastics routine, you won't really see gymnasts bending their arms or doing pull-ups. They do most of their skills with straight arms. I've already talked about these in my previous videos, but here's the point. Thanks to the anatomy of the biceps in different kind of straight arm exercises, it gets extreme load, contracts isometrically and able to grow thanks to that load. And that's a fact. Gymnasts are the living examples. Yes, they also do pull-ups, rope climbing, and other exercises that are also excellent to build big biceps. My point with the straight arm exercises is that it's something that they do, it works, and if you haven't tried them already, but you give an extra push to your biceps, it's definitely worth it. This is a great stimulus and you will be satisfied with the results. It doesn't mean that you have to stop doing chin-ups or pull-ups and curls, etc., and start writing the comments that those are better. We all know they work. But if you haven't done both in one program, you don't know what you're talking about. So, in this video, I'm going to show you the top five exercises that anyone can do and enjoy the gains of the biceps and other muscles. That's right. You will see that in these exercises, it's not only the biceps that's working, but other muscles get a huge load as well and be able to grow. We can say that these exercises have an impact on your whole upper body, but I highlighted the biceps because many people are not aware how effective these are. It's really important to prepare your body for these exercises, otherwise you can get injured. I already mentioned this in my previous videos. If you've never heard about joint preparation or prehab, check out the link below and join my membership so you can do the full 6E program. And now, let's see the top five gymnast on biceps exercises. And let's start with an exciting one. The first exercise is the iron crust pull downs and hold. In the iron cross, the biceps gets a huge load. But you don't have to be able to do the iron cross to get some of those gains. A great preparation and strengthening exercise is the iron cross pull downs and hold with an elastic band. For this one, you only need a resistance band and a pull-up bar. No rings required. Pay attention to keep your elbows locked and your ditch and palm looking down. In other words, you need to pronate your arms. Slightly protract your shoulders, too. This is how you'll be able to perform the iron cross the best way later. Start with a thinner band, then gradually switch to thicker ones, increasing the intensity. Besides the biceps contraction, you will feel your chest, anterior part of your shoulders and lats as well. With lower intensity, you can do higher reps like 30 reps and 30 seconds hold. And as you progress, you can decrease the reps to 10 to 15 with a 15-second hold. Of course, on the advanced level, the more difficult iron cross progressions will bring even better results, but this is for another video. The second exercise is the front raises and hold. You can do this exercise in standing with a resistance band or dumbbells in hollow body position or simply laying on an elevated surface and do the front raises and holds next to your body. In terms of range of motion, you can even do full range behind your body, so your biceps get stretched, which makes this exercise even harder, but you can do it from next to your body as well. Do the holds next to your body for the best results. You will feel brutal contraction in your biceps and get a crazy pump after the first set, so you will know what it's all about. Besides your biceps, you will feel your shoulders like crazy. We could mention this exercise also as a great shoulder builder as well as your chest and core in most variations. So as in the previous exercise. So here start with lower intensity you can do more reps and holds and with higher intensity you can do six to 10 reps and 15 seconds hold. The third exercise is the RTO ring support or the supernated support on a single bar. Believe it or not, even a simple support on the rings turns on the brachiialis and biceps if the rings are turned out. I already made a separate video about this exercise, so if you're interested, check it out on the channel. But there is another variation. When you support on the bar with underhand grip in the single bar support, your arms will be in front of your body, which means that your biceps will get a bigger load. If you want to get the most out of this exercise, depressed and abduct your scapulas, protract your shoulders as in a plch lean. Squeeze your core. Lean slightly forward and you can even lift your thighs off the bar. This position is similar to a PLCH lean. Besides the brutal biceps contraction, you will feel your chest, shoulders, triceps, and core as well. Do 15 to 30 seconds hold. The fourth exercise is the PLCH lean. If we talk about straight arm strength, the PLCH lean is a must do exercise. The regular execution also offers great biceps contraction, but with supernated grip, so your fingers looking backward, your biceps will work even more. Depress and abduct your scapulas, squeeze your abs and glutes, maintain posterior pelvic tilt, lock your elbows, and lean forward as much as you can with maintaining that position with confidence at least for 15 seconds. If we talk about this as a plunchch progression and you want to move on with the harder progressions, the recommended hold is 30 seconds. Besides the biceps, you will feel your shoulders, seratus muscles, chest, lats, and core. This is another great complex exercise. Of course, the more difficult PLCH progressions put your biceps under even more load, but this is something that can be done by anyone. The fifth exercise is the back lever and its progressions. This is an intensive one where your arms will be behind your body. So, your biceps will be stretched and contracted at the same time. This is why it's a great exercise. Many people feel their biceps even in the easier progressions. It's going to stretch like crazy and you will feel the tension in the elbows, which is normal but no joke. That's why joint preparation has a key role before you dive in. The back lever is a pretty easy to achieve exercise though. It's not only spectacular but helps your biceps gains. Definitely start with the tuck progression. Depress and abduct your scapulas. Protract your shoulders. Tuck your legs as much as you can and descend until your upper body reaches the horizontal position. The goal here is to do 30 seconds hold. As you move forward with the back lever progressions, the more load your biceps gets, but this process is for another video. Once again, joint preparation and basics are a must before you start these exercises. As you see, these are not the typical arm day exercises, but they will have their place in your training plan depending on what your goal is. But certainly once you start working out like a gymnast, your biceps will get the stimulus from these exercises as well. Same as from the bent arm exercises, so you can attack them the best possible way. And if you need help with that and want to have the same physique like a shredded gymnast with joint preparation, basics, and a lot more. Check out the links below, join my community, or apply to one-on-one coaching. If you like this video, give it a thumbs up, subscribe for more, and now check out my other biceps videos on the end screen. [Music]