The Best Bodyweight Bicep Exercise
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- Опубліковано 25 жов 2017
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In this video Daniel Vadnal of FitnessFAQs teaches you the pelican curl eccentric. This is one of the best bodyweight bicep exercises you can do. It will build bigger and stronger biceps without using weights. All you need for this exercise is a straight bar or a set of gymnastic rings and you are ready to go.
MUSIC:
"Wet" by Michett
freemusicarchive.org/music/Mic... - Спорт
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Daniel is the type to get third degree burns from burning too much fat
the more I see exercises with rings the more I'm convinced that I'm missing out on a lot of guaranteed gains on muscles and joints.. gotta buy them pronto!
Nahil Benchiheb comprei um par de uns e não me arrependo
Just get a pair. They will be your best investment ever and don´t even cost that much.
they are not available on our local market, the reason why I far behind.. I'll have to buy some from abroad... but I definitely got to have them !
Nahil Benchiheb eBay?
yeah.. will have to see if there's shipment to my country.. also I'm not really certain of the best price/quality.
6:06 when your girlfriend tells you she is alone at home
Sacciuiguai LOL bro you make me laugh a lot hahaha
LOL
Hahaha 😂
lmao
Rude dude XD
* Sprints off home to get a fresh shirt on and in front of the camera before the pump wears off.
Loool
😂😂😂
Tried it yesterday. This is pure Bicep destruction... mine are so dead right now
Jonas with only this exercise?
Yes!!! Testimonials!
I can not get sore biceps no matter what,did yours get sore after doing the pelican curl?
Mihailo try to do your bicep exercises much slower with a pause at the top. But yes the pelican curls are very good for the biceps
@@tepas3959 same dude, ive tried so many exercises, doing a decent amount of sets with reps till failure and i never get sore.
Today I tried to do pelican curls exactly as shown here, but I’m not strong enough to do the 8 second negative. Mine last about 3-5 seconds. But seriously man, holy shit! My biceps are killing me now!! I can’t believe how difficult they are!
For anyone doing the pelican curls: PLEASE PLEASE PLEASE have a mirror or a phone in front of you watching your shoulders and your elbows so they don’t flare out like he mentioned. I developed a major imbalance in the formation of my bicep because I was using one side more and didn’t even know.
After how many workouts doing this exercise?
Thanks for the info mate
Love this move. Added it to the end of my bent arm planche routine and definitely see some gains in the biceps
Wow that thumbnail looked like a mountain!!
Phenomenal video Daniel! Great breakdown of a movement that is kinda in the shadows even for Bodyweight Training. Gonna include it as a finisher
Recently added the pelican curl to my routine. Only done it three times can already see gains 👌Thank you Daniel!
That was such a detailed explanation! Great video! 💪
Thank you sooo much for this, always delivering top quality content
There’s 3 things guaranteed in life:
- Death
- Taxes
- Daniel uploading a sick frickin’ video 🔥
Another informative video, I like the way you take the time to explain the movement not only to execute the exercise but how it works the muscles involved and where to place it in a workout. Keep up the good work.
I'm soo glad you exist:)
You're my go-to youtuber, never stop Daniel
Just bought your body by rings a few weeks ago and this has been the hardest workout yet. Had a hard time understanding this exercise but this video helped a bunch
The quality just getting better and better!!!
At 13y/o in 1979 I began bodybuilding . I've been feeding my head with all related training and nutritional information ever since. I can say that this is the most savage bicep exercise - EVER !! thanks ( sort of 😂)
wow
Awesome video and exercise! I never heard of this one but will definitely give it a try! Thanks man
That's a great tutorial, thanks for the video, will definitely add this one to my training routine!
@fitnessFAQs very useful! The physio force is high in you, keep helping us!!
Another great video! Gonna include this next Wednesday into my workout!!
loving the great videography and simplicity
Such a cool exercise! Will defo give this one a spin! Cheers mate!
You are a SUPER bad ass, love your videos!!! Keep up the good work dude.
I did them yesterday, and I can say my bizeps have never been so sour
a greate exersice I will keep doing that one
thanks Daniel
This exercise is crazy if done correctly. Thank you for the detailed video and the crazy gains !!
Excellent video, direct to the point and good explanation!
The first two seconds were great -got exactly what I needed. btw great arms, man.
your videos motivates me a lot. thx and keep it up!
You are making very professional videos👌 Btw I love your voice!
Amazing as always.
Insane vid bro keep it up loved it really helpful
Great video. I like the new format
This is a great opportunity for growth!!!
Awesome tutorial!! 🕉
Always the best videos
Such a good teacher
that is pretty interesting 👌👍
Thanks for the advice, looks very intense. Eccentrics are so under rated. I've been using bands around a pull up bar for holds at the end a calisthenic and weight workout and it burns like hell.
Exactly what I am looking for!
Hey Daniel,
I was really expecting bodyweight biceps curls in this video. I started using those in my workouts since last week, and damn I get sore. I will start implementing this as well :)
P.S. Really beautiful spot for recording :)
Really good videos,,, thank you... helping me understand my body
Another excellent tutorial
Gran trabajo, thanks bro
Excellent video as always, i was doing the pelican push ups and i feel that me bicep is working.
Oh man, just like is not enough, I do my best to propagate your channel into the world, we love all your videos! Keep it up ^_^
Never heard of this, thanks man.
excellent training routine!
Very cool. I'm tempted to work on these to try and build up to a ring support into the back lever.
Thanks for sharing, watching KNEESOVERTOES lead me to your videos and I find your content to be excellent. I've healed all my old injuries doing these types of exercises, except for an old elbow injury which I hope I can get rid of by doing Pelicans.
Thanks for great idea.
Great video !
Tried this morning. This exercise is incredibly hard!
Amazing!!
When you've been doing these for a year already...feelsgoodman
I´ve done this yesterday, at my second rings workout ever (watching your video previously). Today I have my biceps DOMS !!
awesome video. always the great way. dominik sky did it the same. the best guys teach the best exercises. thanks
That was perfect mate. I don’t know why I didn’t see this last year but the timing is perfect now. My Physio has recommended I work on bicep strength as I have a slight injury in the bicep and some soreness in the brachioradialis from always doing prone grip pulling so I have temporarily switched to supine grip pulling to relieve stress on the forearm and load the bicep to the required amount to rehabilitate and prevent further injury. I will be sure to pick an intensity that works for me next week. 👍🏻
Thank you!
I've got to try this!!
thanks daniel!
great tutorial man
AWESOME!
Surprised this hasn't increased in popularity given the new evidence around lengthened-bias training. Has the perfect resistance curve and allows for a monster stretch.
You are awesome 💪
One of the few good uses of the Smith machine
Perfect!
That looks amazing! And very promising. And is probably also a bicep killer :>
Thanks a lot for this guide and it’s the time for me to finally buy the rings and train harder!
Please be careful. You can’t beat your muscles up with rings the same way you can with weights.
I just detached the short head of my bicep tendon from the elbow doing these.
Seriously, I’m sitting in A & E right now 😔 at 1am on a Sunday night.
You need to be careful. I’m still new at this.
Great video. Bi's look fantastic. Will consider the rings. I've had success with my dumbbells which almost gives the same freedom of movement. But the rings are definitely on a higher plain..
Been doing rings for 6 months now. Love them and can't go back to traditional weights but I cannot for the life of me do these. I'm strong and lean, but this movement is torture. I'll keep trying but holy hell this one humbled me
Make any progress on this?
@@twostorywood I still do them but have incorporated weights back in conjunction. I really like doing them together
You help me alot.
That's one big garden... 😅. Looking forward to trying this, great vid!
Great job!! (Y) thaks!
6:06 When you hear your mom enters your room while your laptop is open.
Thanks just started
Looks like the perfect complementary exercise for backlever
Also a good start for hefesto
@@sebastianwidow692 this is pretty much the negative part of hefesto but easier
Thanks Dude
Awesome.
Hey man, awesome content, as always. From my experience, practicing for planch gave me the best bicep gains. I haven't try this, but i doubt that is better than planch training just by looking at the mechanics. Love to hear your take on this. Cheers!
You know what? I never really intentionally focused directly on my biceps at the first few months of my training, but i noticed that straight arm exercises like the planche, back lever and iron cross did a lot more for my biceps, which at the time I rarely performed chin ups or even bicep curling in that time frame.
The sprint away from the rings at the end was hilarious 😂
Good stuff
Hi Daniel, can you do a video on Pelican curl progression and form? Not only the eccentric but the entire exercise? I find it a bit difficult to perform, it feels weird that the only hard part is the eccentric part
very good for strech mediated hypertrophy. just like nice and deep ring pushups
buen video daniel!, aunque se q no sabrás sobre este comentario, te envió un saludo desde chile y espero q en el futuro añadas subtitulos a tus videos, serán de mucha ayuda para los que no dominan el ingles y gracias nuevamente por el buen material :D
Can't wait to buy some rings
It's a great bridge too.. stretch also
Awesome! Never seen or heard of this but without even trying yet I can see it will be very effective. Jeff Cavaliere of calisthenics.
That's what I came to myself after combining static and dynamic exercise methods.
I do pullups with slow negatives around 20 seconds going down. Very time effective, you can only do 2-3 reps per 3-4 sets, and your muscles are toast. And it's way more efficient for the muscle developement, because when you do an exercise fast, you skip and cheat unintentionally, and don't stress muscles for every degree of the movement.
Eccentric overload nice
Just bought a set of rings looking forward to using them
Heh, glad to know I'm not the only one who preaches slow negative pelicans :D
Agree tried it got a pretty good pump in my brachialis. Even exercises like german hangs back levers make my biceps grow pretty big. I dont feel it in my elbows only biceps the good way.
hard core! wish i would e tried these 5 years ago
I tried this last week but not focusing on the eccentric, but rather controlled curls to muscle failure, and worked as drop sets. That was the most sore my biceps have been in a long time
But why only the negative part and not the positive part of this excercise?
Arms are shivering after doing this
Do you have something similar, but for triceps?
Thanks for this excellent exercise
Do A video on L Sit pull UPS, How to do them, benefits over the regular pull up, why is it harder etc.. please littlebeastm Said they are great