Some of the best arm exercises are body weight moves and this is no exception. Like tiger bends, and floor triceps extensions, this fixed bar curl keeps your hands still while moving your entire body against gravity. This creates a lot of potential tension in your biceps while also sparing any stress on your spine and lower back.
Give this simple workout a try the next time you are at the playground or eyeing that smith machine at the gym:
Warm up with 2 sets of 10.
3 sets of 15 reps setting the resistance hard enough that the last few reps are almost to failure.
Finish off with as many pull up or rows as possible in 2 minutes.