Biceps can be worked with a towel and two helping hands; your partner pulls down as you curl. Biceps can also be targeted via underhand chins or an improvised dumbbell. In the latter case, pump out concentration curls, flexing throughout.
WEIGHT TRAINING PRINCIPLES
FLEX YOUR MUSCLES Tense your muscles throughout each lift and flex hard during each contraction. This can make a seemingly easy exercise more difficult.
SLOW DOWN A tendency with calisthenic and bodyweight lifts is to go fast and let momentum take over. Instead, use slow controlled movements.
SPEED UP In contrast to slow exercises, speed up your workout pace by reducing the typical rest time between sets.
Sometimes a break from training is just what a hardgainer needs to fully recuperate and refuel his drive to grow. Still, you should always have the option to train when you can’t make it to a gym. These exercises are in no way a long-term replacement for weight training. Used as an occasional substitute shocker, the high-rep gym-free workout is a convenient way of telling complacent muscles, “Vacation time is over. Get back to work!”