Table of Contents:
Which Biceps Curl is Best For Your Biceps (IT MATTERS!!)
Video taken from the channel: ATHLEAN-X™
6 BEST Biceps Exercises (DON’T SKIP THESE!!)
Video taken from the channel: ATHLEAN-X™
How To Get Bigger Biceps | Drag Curl Version
Video taken from the channel: Ryan Humiston
How to Get Big Biceps GUARANTEED!! (Hulk Arms)
Video taken from the channel: ATHLEAN-X™
12 DUMBBELL BICEP CURL VARIATIONS AND WHAT PART OF THE BICEPS THEY TARGET
Video taken from the channel: Fit Gent
Concentration Curls Aren’t Working for You (HERE’S WHY!)
Video taken from the channel: ATHLEAN-X™
How To: Barbell Bicep Curl | 3 GOLDEN RULES
Video taken from the channel: ScottHermanFitness
There are several variations of this exercise, including those using dumbbells, kettlebells, barbells, or cable machines. Start with the standing alternating dumbbell biceps curl, which you can do anywhere. Curls are a typical exercise used in upper body strength exercise routines.A barbell curl and preacher curl are variations of the exercise that also work the biceps. The hammer curl, however, is often cited as being a more effective way to train the arm muscles because many exercisers feel that the rotation involved in the lower arm helps engage the.
How to do it: Hold a barbell with an overhand, hip-width grip. Place your thumbs on top of the bar. This is called a false grip and makes the exercise more demanding and effective.4 Ways How To Do Dumbbell Bicep Curls 1. Keep your elbows near your chest and rotate the palms of your hands till they are facing forwards.
This is your starting place.After all, they are a variation of dumbbell biceps curls themselves. The two main versions of this exercise are: Seated Zottman curls – use an adjustable bench set to about 75-85 degrees to take stress off your lower back and prevent cheating. Alternating Zottman curls – curl.
Other Drag Curl Variations. Besides the barbell drag curls, there are a few other variations that you should try. 1. Dumbbell drag curls. The dumbbell drag curl is a variation of the barbell curl where you can add a bit wider range of motion. You can also alternate the arms to work on your biceps using dumbbells.
2. Cable drag curls.The Zottman curl is great dumbbell curl variation that blasts the biceps along with forearms. This exercise also is great in building up your grip strength.
Many benefits to this move as it’s very.Here’s how to do dumbbell bicep curls like a pro: Stand up straight with a dumbbell in each hand. Keep your arms straight, your palms facing in, and your elbows close to your torso.
Exhale and curl the dumbbells up to your shoulders until your forearms are perpendicular to the floor.How to do Bicep Curls Stand upright and hold a pair of dumbbells (weighing about 20-40 lbs) at arm’s length in front of your thighs. Keeping the elbows near your body, rotate the palms to assume a supinated grip. Contract your biceps and curl the dumbbells, while keeping your upper arms stationary.How To Do A Biceps Curl A few things first: You can either do a biceps curl sitting on a bench or standing.
It’s mostly personal preference, but Bonney says standing challenges your core more.Curl as many reps as you can, resting only as needed, within that five minute time period. 31. Rest-pause curl. After performing a set of curls (of any variation), rest your arms for five to ten seconds and then perform more reps.
Do this cycle a total of three to four times before ending the set. 32. Machine gun curl (I-go-you-go method).Rules That Are Key To Bigger Biceps. But dig deeper and also you’ll discover the benefits, in each its steady rigidity and its unique positioning of the elbows compared to most biceps strikes.
And the single-arm variation is a robust alternative with distinctive rewards of its own. Hammer Curl.Preacher Curl Variations.
There is many effective exercises can be performed on the curl machine, that can hit and target biceps and arm muscles overall: Reverse Preacher Curl. This routine can be performed by holding either EZ Bar, barbell or dumbbells using a pronate grip (outward palms). Standing Preacher Curl.
To get the best biceps growth, then, it’s best to use chin-ups as our main compound lift and then add curls to the end of our workouts. Interestingly, preacher curls may be the best curl variation to combine with chin-ups, given that their strength curve is so good for stimulating biceps growth.There’s a reason they’re a popular exercise; bicep curls are easily the most efficient way to build your biceps up.
There are plenty of variations from the standard curl as well. You can use a barbell, or change your range of motion over a large number of.
List of related literature:
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from Physical Activity Instruction of Older Adults |
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from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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from Weight Training For Dummies |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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from Developing Endurance |
294 comments
Great video!! I went on eBay and bought a used ez curl bar, and some used Ted William’s vinyl weight plates. I live in an apartment. I’m ready to train!!!
Come back to this to thank you Jeff, 9 weeks into my gym after many years off, I had been finishing with Con Curls pretty well doing them like the 2nd example you showed but just wasn’t really liking it which made me look for this vid. Today I did on the cables man they were good hard as F no need for heavy weight or the step at this point. Awesome stuff thanks heaps for the help Jeff.
I use barbel curl and do 3 sets with 10 reps along with 30lbs (10 and 5s on both sides equivalent to the weight). Im 6’0 or 6’1 and I have a fast metabolism and weigh in at 157 somewhere around there. Kind of hard to gain muscle mass I ain’t really built (skinny). But I use protein powder to help with gains and what not
I call bullshit on the accent. 1:50 he said forearm pretty standard. Wouldn’t it be foahahm
Bah
Arm
Have you tried this workout? It’s awesome! https://www.amazon.com/dp/B08BW9KJQ3?ref_=pe_3052080_397514860
Man, you are a plethora of knowledge.
Thanks for the awesome tips!
I am getting some serious results!!
Overloading your biceps with heavy weights while locking out is a recipe for injury. Especially to the point of flexing the triceps. Bad advice IMO. I suffered a bad tennis elbow/golfers elbow injury doing exactly that and have never recovered to this day. That was over 5 years ago.
This just works. I’ve struggled to gain arm size. Ever since I watched this video, I’ve been going down really slow on the eccentrics and my arms have already gained volume. But, be warned, it will leave you SORE as hell. I was walking around a little T-rex with bent arms for a few days. It’s the kind of soreness you will love, because you know those muscles are finally growing!
Use the bah with less weight then lift bah don’t add more to bahbell or bah before bahhbell breaks the babble
Yup this works been doing this for months now and the results have been phenomenal thanks!
Jeff forgot to also paint his head and face green. His arms are the only ones green so he is gonna have imbalances.
Will my bicep get bigger after 1week of doing barbell exercise
How do you do a proper “cheat” on the curl? I just sort of lean back slightly, but when I do that I feel pressure on my lower back (not necessarily pain, and it isn’t sore afterwards, but I still get scared one day it will just snap.) Is that sensation normal? If not, how do I stop it? Should I get in more of a square position and push myself up using the legs more than the back? Thanks for the help!
Hey Scott
Doesnt this exercise put too much tension on your back?
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
What paht of New England ahe you from? Sounds more like Worcester and not Boston. Lol
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
This helped greatly, i am over weight and have degenerative disk. I have been trying to do bicep curls with out putting weight my spine. compressing it.
I get lower back pains with this, it may be due to the way my body is angled. Any suggestions on how to stop this?
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
I REALLY needed this video today! Thanks, Jeff. Been working hard to overcome poor mind/muscle connection with my biceps. Thanks for the tips!
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
What would be best in your opinion for forearms? Mine are very strong but no definition and they’re kind of big but I know they can be bigger
Can I bend my back a bit down
With having my arm straight
To perform barbell curls
I like how Scott easily described this in detail. But has anyone noticed he has a lil bit of Australian accent when he says “arm” and “hard/harder”?
So I’ve started weight and the the top part of my biceps is growing nicely but like the inner part closest to my chest won’t grow. How do I grow this part effectively?
is it just me or has Scott’s Bawston drawl got a lot thicker over the last few years?
All the dislikes are from people that think dumbbells will give them hulk arms
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
Hey Scott completely new to working out havent worked out in over a year currently I’m 5’9 scrawny 150lbs just flabby I’m ready to smash these weight and hit 175 of muscle and look great. Thanks for the videos:)
Golden rule number 4 keep your elbows against your sides not going all over the place like yours are on this video!!!
Thank you so much this help now actually feel my arms get soar
BAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHBBBBBBBBBEELLLLL
Sir, I suffer from intense forearm pain, especially between wrist and elbow, it pains during the curls and intensifies after putting the bar down. I have tried both EZ bar and a traditional bar but the pain remains. I also keep in mind the proper form that you suggested. Please help, and thanks for all these informative videos.
Oh. The negative. thanks for the tip. Been bulking up and resting, going back to burning it all off. Needed techniques and you my guy delivered
Bicep bar curls make my forearms hurt like a bitch. What am I doing wrong?
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Could’ve saved a lot of time by just saying, ‘do it like Arnold’. The Arnold standing concentration curls are awesome, and put all the force on the bicep at the peak contraction.
Hey Jeff please make a video on at home workout plan revealing your own truth of biceps please don’t lie like other people on YouTube I have only one dumbbell
7:25, my wrists hurt anytime I do that with any exercise
Thanks for this amazing tip, I tried these tonight and wow what a huge difference I could feel it in my biceps big time. Jeff you’re helping to literally shape my life, thanks for being an awesome human being!!
4:35 LMAO!!!!! IM DYING! Jesse just blows it!
This is really interesting! I have never been able to feel my biceps burn. I am going to try these at the gym today! Thanks!
now thats really cool and does make sense.. thats why i like this channel
I just started lifting weights and doing concentration curls was easy but my biceps won’t feel swole. now i know why, looking forward for the results!
How about I just STOP watching Jeff. Because everything anyone does is wrong!! Really
Not that it matters but I learn the most from you my friend. Thanks for the tips.
Something I learned about biceps. To work long head by it self. otherwise the short head takes over. I started applying same method with all muscle groups.
Jeff, it is my understanding that it also has to do with the angle of arm away from the body with no elbow help. So basically anterior horizontal or past horizontal laterally like with cable…any comments?
When i do dumbbel curls i only feel my left bicep burning, do i have to train my right bicep extra?
What if i dont even touch my leg when doing this exercise… Cause that’s what i do
this guy point out mistakes in every exercise so he turned into different ones
I have to bungee strap it to my leg to create space And hold.
Hi Jeff I would like to know the different ways to use a curl bar. And what the different ways of working it and what parts work. If you can get back at me in a video. Thank you
Thank you for teaching me the proper way to use the dumbbells I will not follow and like your page
Looks like he replaced his bicep with a breast implant it’s like workout porn
Overloading your biceps is the ONLY way to get them to grow and the barbell biceps curl can help you not only lift the most weight possible, but also fix UNEVEN biceps if you focus on controlled negatives. The GOLDEN RULES series will always deliver super quick tips to help you reach your goals so be sure to let me know which exercise you want to see next! Also…. don’t mind the red marks all over my body.. my AWESOME hotel had beg bugs…
PUSH, PULL, LEGS PROGRAM!BUILD MUSCLE & STRENGTH! http://muscularstrength.com/Push-Pull-Legs
Goin dwn too far……lets see if I’m right……..course I am
One day this dude is going to say “stop breathing the way you do it killing ur gains “
i put my arm deep inside my groin like you said but i dont think this feels right…
Im going to the gym at the same time as the elderly group so i dont feel weak
4:34 LMAO. It Would Be Funny Is The Camera Guys Jessie Just Turned Around And Started Walking Away haha
Thank you thank thank you! Barbell curls were hurting me so I had to stop. Now I know why. Thanks for the options!
Ya know what I hate about jeff the most..the fact that there really isnt nothing to hate…I’m better looking than you though jeff and a better golfer
At:45 seconds in, you say, “The higher you go, the better that contraction is.” But then when you actually demonstrate that seated drag curl, you don’t even raise it as far as your chest. What’s going on? Thank you for your time.
Ohhhhly shit, those… whatever they’re called… standing cable curls? I just tried some of those in 2 sessions, and I’m sure as hell FEELING them! Concentration curls weren’t doing much for me; I plateaued with EZ bar; getting comfortable with those simultaneous standing DB curls he showed in another vid; but this cable dealy is something altogether. And he’s not kidding about the shoulder flexion adding to it: I could feel my arms JUDDERING from the tension when getting that squeeze by the sides of my head (i.e. 6:28), plus all that core work.
All I’m saying is, I highly recommend trying that last lift he does if you’re bored of concentration curls.
20 years ago this would have been called cheating. I’m interested.
But i want to focus on the long-head of my biceps (peak).
Isn”t it that shifting from incline curls to spider curls take the focus away from the long head?
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
I used to like Jeff Cavalier, but every day now he is highlighting how you shouldn’t do this exercise or that exercise. According to him, we should now sit at home and get fat. But be careful with your posture!
I wasnt a big fan of this guy until I needed proper sound advice.. isolation and form this guys the best in the business. Iv been struggling to isolate biceps without working to much forearm. My number one go to channel now
Do curls, one bicep at a time. Use the other hand to help with the concentric lift (positive) then focus on the eccentric, you can do much more weight than you think this way, but don’t over do it and go extremely heavy
What about the variation Arnold Schwarzenegger used? He’d bend over, put an arm on his leg for support while curling with the other.
I love your channel. You really know and understand anatomy and physiology. You teach well. I’ve made adjustments based on your knowledge. I am now able to see others in my gym do sets the traditional way and I burst at the seams ‘please watch Jeff’s vids!’
Grabs easybar.. braces it against leg of bench as leverage to move junk to one side.
This is why some beginners accuse him of using steroids, look at those biceps man. Jesus christ
I really would appreciate the ability to hit a new like every time I rewatch Jeff’s vids. He’s so deserving.
6:19 Is there a name for exercise? Forward Cable High Curl?
Thank you. I’ve learned something today from watching this!
Just realised i was watching your 2009 videos, and now 2017! Awesome man thanks for your help
Added drag curls recently. Best results for my bicep peak by far.
Short and sweet
…if you ever have to sell us shit do it at the end lmao
You mentioned about the biceps not having enough time to recover due to it’s being used in most of other muscle’s training. I believe thats the most important problem in my case. What could be the program for an ultimate biceps isolation so that other movements do not tire the biceps? (Also it needs to be serving a similar purpose for other small muscles like ticeps and shoulders)
Must be easy to just move it out the way since steroids make ur pp little
Hey, something’s wrong there. The short head workout will make your arms thicker on the inner side, not the long head exercises.
Cross Body Curl 0:28
Standard Curl 0:45
Wide Curl 0:56
Hanging Curl 1:08
Rotational Curl 1:18
Flip Curl 1:32
Hammer Tension Curl 1:50
Reverse Grip Curl 2:06
Hammer Curl 2:22
Tension Curl 2:35
Drag Curl 2:55
Close Curl 3:11
Bro, your videos are very helpful. Thanks for the immense effort you put to make these videos!
Good morning Fit Gent. Congratulations and thanks very much for your good video and good information.
I have an inflammation in my arm. By palpation, I have identified that the pain is in the brachialis muscle and long head of the biceps.
At my job, the movement that caused this overload is similar to the “hanging curl” shown at 1:06.
I need to ask some questions.
1) After reducing inflammation, and making the myofascial release and stretching of the biceps and brachialis, which muscles should I strengthen first?
2) Would it be correct for me to first try to strengthen the short head of the biceps, brachioradialis and triceps, and then try come back trainning the whole biceps gradually?
I´m sorry for my bad english.
Hugs from Brazil.
Would banded curls be a good way to help implement the slower eccentric?
Wow! Thanks for this breakdown. What a great resource for getting specific results!
Excellent video! Thank you so much! It´s a great inspiration to improve my workout!
You’re my first subscription revolving around fitness.
I like the transparency, less Jargon and cut to the chase videos.
Thanks for not clickbaiting me.
Only authentic channel where all doubts are cleared. Thanks sir.
Can I get good biceps by doing hammer curls and rotational curls? Great video
thank you for your awesome videos i tried your routine and got a pump never before can you do similar exercise for other body parts like chest shoulder and forearms etc
Hello!!! i like very much your video’s!! i would like to know what kind of band do you uses and where I could buy??
RESPONDER
Tried out drag curls but found that the bigger flex comes when at the top of the movement i move the elbow up and front and the dumbbell to the shoulder, that really gets the bicep going
I know you’re really emphasize “whatever works for you” but is that okay? Is that part of a drag curl?
Yeah I’m gonna do it tomorrow at gym, and I want to change completely until the school year, wish me luck
As i was about to end concentration curl, i felt pain below my right belly, i think it is dangerous for hernia, so i stopped.
This is a scam gentlemen!!
My arms did not turn green!
so ive been doing a cheat curl this entire time cause i dont have anything in my house for working out cause of corona
Curls have been a strength of mine…i thought. I just tried this with very light dumbbells…really…15lbs…just to be sure I had the right movement. Did 4 sets…my arms are on fire. I haven’t used 15lbs for anything in years. This routine is legit…thanks man!!
“Since when do we live in a world where we just choose from 2 of anything?”
Slowly turns to look at the US presidential candidates
0:41
“ETTENTION”
A new word developed by professor Jeff Cavalier from Athlean-X™ which means paying attention to eccentrics.
Bicep curls are ideally an isolation exercise. I see him engaging his shoulders quite a bit with this form.
Can someone tell me what counts as failure on the cheat curl? I could cheat for a while but when to stop?
It remember back in the day when Pikachu use to be in the thumbnail lol
The fact that he immediately tells me what i’m looking for instead of trying to advertise anything is amazing.
Ever try walking down a flight of stairs 2-3 days after leg day.
Hi Scott do you have a video on breathing an bracing. Little confused how some people say bring belly to spine or people do complete opposite feeling there stomach up with air exspanding there stomach then bracing.
One question, I don’t know if your gonna answer this but I really hope you do. Should I do this workout everyday or twice a week? @ATHLEAN-X
Literally explains everything perfectly, even why I subscribed because he puts the science back in training, it actually builds confidence in doing it and keeping with it if you know exactly how it works and what it does too
Man, you changed my workout routines! Short, informative and straight to the point videos.
Please for God’s sake stop that zzzzzz sound in between the cutover. That’s damn irritating and I feel my mobile speaker will burst out!! STOP IT!!
I just heard Jeff quote “start paying E tension”. To this Day I still pay E•ccentric tension and have gained a lot.
please suggest me some exercise to increase my hight.,
My biggest fear is that I’ll be trying to tie my shoe and Jeff jumps out of a bush and tackles me for having improper form
Actually long head gives peak and short head gives thickness
How much is he weighting (the complete barbell) in this video?
Mate!..you are a true legend! I have struggled with a few injuries lately and have managed to find advice from you for each of these problems. I love the way you mix physio into your training vids. Plus there’s no bullshit like on many other pages, everything you say makes perfect sense.
I have long biceps I can go change on short biceps?? Please help me
What if I feel pain in the shoulder while doing the preacher curl?:/
Thanks for the video. I have started your routine with weights of 40kg. 3 sets of 3 reps each. How much do your weights weigh? Wanna use that as a target
Well a Personal trainer said that when I did a bicep curls with the ez bar he said im lucky I haven’t got a spinal problem and that I need to lower my back and do something like a half curl with less weight on the bar…………… really………… like wtf
Jeff arms looks bigger now than in his latest videos… hmmm
I have a impingement going on do you think it would be safe to use a little of your technique with light weight….any comments would be appreciated
Ohh the infinity markers now jeff isn’t only jeff. you can watch from thumbnail that he ia now
hulkjeffy
Awesome! Loved that accent too, what’s that Rhode Island or Massachusetts?
You put out the best Vids. Concise no bones about it explanation.
Dumbell curls 20kg 1 set 7 rep
18kg x2 sets 6-8 reps
Ez bar curls 25kg 3 sets 8-10 reps.
Seated Dumbell curl 14kg 3sets 6 reps.
Standing Hammer curl 3 sets 14kg 6-8 reps
Standing Barbell drag curls
20kg to faulure 2 sets.
After this biceps are massivly pumped and fatigued.
If they’re not I’ll do chinups,
But i still wish my Biceps looked like Jeffs.
Hi, i need a advice… I have 48 years old, 10 years on gym, and my biceps dont grow up, i try all the exercises. Thank ‘s…
I notice he don’t say anything about what steroids he uses.!!!!!!
Question, does anyone’s wrists feel like it’s going to pop through their arm when they do barbell curls?
Very much helpful and effective. Now I can feel more muscular than before.
Thanks fitgent.
He has like dangerously amazing biceps and good on his side to act like his struggling with weights so us, the mortals don’t slip into depression
Weight was too heavy for Jeff. It seems like he is putting back-work in lifting it
I got into an accident a month ago and tore my distal tendon off the bone. After surgery my doc said I had a lot of scar tissue from previous injuries. I can say I never injured it though other than the accident. However, I used to extend the arm fully with curls and I’m sure I had micro tears in the tendon. I wish I woulda had this knowledge years ago, of the curls you showed here. I will use this advice in my arsenal when I return to the gym. Thanks for the vid, brother!
At this point I like the video before I even watch it!! Exercises you provide never disappoint!!!
Great topics, quick and to the point. No bullshit tips that I’ve tried and so far they deliver. Thank you!
Ryan Brother is this your latest video
Kinda surprised u look lean looks like u shed awful amount of weight
Thanks to Ryan I have now started using drag curls in my routine. Love doing them in the smith machine. The pump in my biceps is unreal.
Tested dragcurls 1:st time today and they gave an insane pump. From now i’m doing them everytime
My right arm lift 70%weight of the bar what can I do sir please tell me
I can guarantee that drag curls make a big difference if you stay dedicated to them, especially if you are trying to develop the long head. Keep good form and these isolate the hell out of the bicep.
1:19 please don’t be that guy in the gym. Do this great move at home, you will end up on a gym fails video on YouTube.
These are killers, look way easier than they actually are but with practice a great exercise thanks.
Best delivery of guidance I’ve found. Direct, clear and concise.. Thank you.
If you’re doing drag curls you must be working out in a dungeon… in gyms nowadays gyms have modern equipment…drag curls is totally unnecessary!
Arnold Schwarzenegger never did a drag curl in his life!
I haven’t done incline curls in over a month. What do you know….my shoulders haven’t had any pain. Great video!!!! Thank you!!
Meanwhile in a parallel universe…
Hulk search on youtube:
“How to be ripped like Jeff”
A good way of creating that “fear factor” is to hang out your balls to where the bar comes down. This way you’ll think twice before letting it fall down.
The fucking guns on this guy… definitely will give this a go for a month and see what comes
I guess you have to do these beyond failure when you can’t rep anymore. If you start with these initially, it’s a waste of time.
This was weird I was sat watching UFC and while watching it I started doing curls sitting down like you showed and it felt good and I wondered if it was a actual exercise that works and is safe…so then I went bed and didn’t think nothing of it and in the morning I get this recommend to me….YouTube works in mysterious ways sometimes haha
I have been following youre routine and now i could do 4 pull ups. Thanxs for shareing
I’ve been doing a lot of his workouts over the last week or two. I can definitely feel the difference over just regular benching and dumbbell workouts.
Wow! Another one I never seen before by anyone.
Reverse drag curl. I’ve been writing down any new exercise I find with cables at home,or dumbells, I bet between,Ryan, John Meadows,and Vintage Genetics, I’m set as far as looking for something new to break up the same exercises!! Thanks!!
I tried the drag curl and wasn’t feeling the pump like an alternating DB curl. Maybe I was doing it wrong, I should try it again Monday
What shirt is that? You’re on to something special here with your format. Keep it up!
Is it just me or anyone too hear a squeeking noise from his biceps when he performs barbell curls??
This for sure is a true professional and thank you for sharing
So many good ideas thanks!! I got to get more variety in my own workouts!
Why does every dude who lifts dress like a complete asshole? Lol
Great channel. Straight to the info with no bullshit talking.
I enjoy that type of curls. The intensity is much better at the peak. How many reps and sets do you recommend? Thank you.
It is very strange that the years teach us patience that the shorter our time, the greater our capacity for waiting.
I had to stop lifting for bulk, it’s hurting my golf game, golfers need to be strong but too much bulk and I lose my nice natural swing, BaBOOOM, smash potatoes!
Seated drag curls…the bar is touching my stomach but it hasn’t even left my lap yet.
Gj with all your videos, im a gym noob, recovering from an aquiles tendon surgery. This video in particular made me think twice about what to do next time I hit the biceps, as i broke my left arm 2 times and its giving me pain in the wrist when i try to push.
I have a problem with dropping my shoulder forward. When I notice it I sit down or drop to the next lower weight.
I must say, your videos are outstanding. I wish I had this 20 years ago.
I would like to say thank you so much for your videos.
You are my best friend.
God bless you.
Accept my regards from Iraq.
Drag curls, a Vince Gironda classic. Great exercise for big biceps, that a lot of people do not do. Glad to see you showing this (though Vince would of preferred using a straight bar). None the less, great video.
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
Get videos..straight math and to the point fast…keep up the excellent quality demos! Thank you! Recently subscribed.
Wish they made Bars that have a natural, “Belly Curve” in them…
Please make a video showing how to reduce DOMS ( delayed onset muscle soreness ).
It almost a week I can’t straighten my arms
Sit on preacher backwards with elbows against it. Use dumbells. Keeps the elbows from draggin forward
Love your style. Clear and to the point. Just subscribed…… and unsubscribed from another channel that takes way too long to get to the point
straight line? touching your stomach? challenge accepted. challenge failed, curves outward with stomach:(
Shirt on. No cousin involved. Less than 10 minute video. I think you’re understanding where I’m going. Well played sir.
Need some info.i just torn longhead bicep tendon from my shoulder. Not a complete tear but not EFN good either. Any recommendations on how to proceed from here.Anyone out there that has had this problem.
Its Not something that is reattached if your over the age of 20 something. Much to difficult to heal. I’m 68 and in great shape.
I’m a new sub to your channel, i love your content short and sweet, and full of insight and wisdom ✌️ your in awesome shape bro. If you don’t mind me asking how much do you weight I’m guessing between 195-205 I’m trying to get down to your size Im 240 now thanks in advance
Yep, I have been doing it wrong for years, but not anymore. Great video.
Before going to bed, Chuck Norris checks under his bed for Jeff.
DragCurls
1) EZB seated DragCurl
2) EZB Excentric Dragcurls standing ( cheat heavy up, pull elbows back,
excentric 3-4sec 3-4 reps)
3) DB unilateral DragCurl incl 60˚ ( shoulders down, pull elbows back, pull DB in straight line
up to the armpit)
Awesome! I’m transforming at a ridiculous rate just from eliminating sugar & carbs. So much effort was spent to just stand still because my food selections were poor. Apparently all the muscle was still building from the effort. I’m only now seeing it though as the protective layer of fat is falling away. I do some of these already, but knowing what to focus on makes all the difference. Thanks!
Seated Dumbell curls at a 70% angle, I gurantee you’ll do less than when standing.
Obviously if you’re healthy.
I get an ad for Vudu movies almost every other YT video and the music you used is the same from the ad and ITS DRIVING ME NUTS! AHHHHHH!!!
If concentration curls aren’t a great exercise because of the fact that you have more of a mechanical advantage, does that mean that arm blasters aren’t good either? I’ve never used one but was considering it…any thoughts?
I consider you as my elder brother,who talks less and means serious business..Love from India❤️
Cant do the first exercise with a belly tho…I just got into the gym with a gut if you know what I mean
Man, I never comment, but this video is TOP NOTCH. Well done, sir. Professional, easy tone, straight-to-the-point, and something I can share with clients because you look the part while still keeping a shirt on. Going to check out the rest of your content for sure.
Jeff I have a question? How do I do the concentration curl because my form is not good.
Jeff’s first baby word was, Hi Jeff Cavaliere athlean x dot com!
Gosh, so happy how my daddy skips intro and all title intros and just tell you what to do and then it’s finished. Love it!
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Sir, please speak less and show the practical way of workout.
Very useful for me sir.. God bless you sir. But The conversation is more than Exercise video
I wonder if these are a timed exercise (1 min on, 1 min off) or if it’s a “to failure” exercise???
I’m going to look like a right idiot swinging a barbell like that with 1.25kg on each end.
You guys cracking up memes(good ones actually) on his forms, meanwhile his muscles are laughing at your fat..
How to make the weaker arm to be stronger like the other arm
Hey jeff like reading the comments, do you known a proper form for my thumb for scrolling.
My personal favorite bicep exercise is doing cheat curls with a little bit lighter weight but add a chain on both ends of the bar that’s long enough to gather on the floor when my arms are down and be completely off the floor when at the top of the curl.
Somebody needs to list all the workouts that Jeff wants us to do. That list is going to be really damn huge
you can add weight to your chin ups by getting a fat stomach
Jeff is so damn defined, you could teach an anatomy-class on him
Really nice bicep excerices Jeff I will definitely implement some of these excerices in my arm workout. Thank you for sharing your experience with us..
Hi sir i have cervical spodalisis in my neck. Doctor told me not to lift heavy weight. But i want to build my body n for dat I want to go to gym… If I lift the weight I feel gidi… How to fix dis problem…. Bollywood actor hrithik roshan fix his slip disc and many other problem in war movie by exercise why not I fix the problem…..
Jeff’s wife: Ahh yes talk dirty to me
Jeff: I do cheat curls to make gains
Jeff’s wife: OHH GOD YES
I am doing 40 Hammer curls and Dumbell curls and clicked here to add another one workout in my ARMS day I will include 0:43 Barbell curls
I know Jeff is jacked as all hell, but that dude behind him at 1:00 has so got him beat.
I mean like…..god damn homie
xD
Started lifting just to impress girls. But I ended up impressing myself
Me: telling my older brother he does concentration curls wrong because he’s resting his elbow on his thigh
Him: naaa
Eccentric guy this Jeff ;)… smart. never thought of it…. squat or bench vs pull movements… eccentric is implied. Been doing a lot of “negative” for bis and tris and put an inch on my arms last 6 weeks. Same applies to lats and just back in general.. you can tell looking a a physique who simply “drops” vs full control as Jeff does.
Thanks, great 4yo video:)
So I recently had a foot injury and my favorite most effective bicep workout was a standing ez bar curl. Any alternatives?
Waiter curl, awesome!.. 5 weeks ago added to workout. loved results.. thanks.
Hi, I’m doing barbell curls at 16 years old, is using a 15kg barbell suitable for building up muscle??
When I do bicep curls either with dumbbells or a barbell, I notice my shoulders roll back my elbows stay fixed, is this incorrect form and something I’m needing to fix?
How much weights and reps should a teenager(16 years)
lift for bigger biceps that won’t affect the spine
What do you think of ab trainers like the rolling crunch ones are they bullshit or do they actually work? Im curious
I have Incorporated drag curls but not enough to work it into my regular routine but I will now
you can get an amazing pump
Cross body curl vs Hammer Curl??? Which one is technically better
I wanna know so I can swap them if I need to
And this guy puts in the work to share his passion with us…with the understanding he profits very well..but he deserves it in my opinion..thanks brother for yr dedication and the time you spend studying and continually honing yr craft with us!..keep pushing people and never stop
That’s good, but some/most people have only dumbbells available, not machines
great video Jeff..which one is more specific for outer bicep?
Control over your form is KEY. Command of the muscles and even better conquering your workout using proper technique is just about everything there is to getting gains. NOT heavy or hyper lifting!!!
Ripped!!!.. anyone else watch this video and want to train arms..
I like the shape of wwe wrestler triple h’S BICEPS
Can u plz show that exercise
So that i can also get the shape of my biceps like hhh.
Note: i’m talking about shape not size
I actually just pressed the video cuz I thought he spray painted his arms green in the thumbnail lol
Cheers my bro Jeff one of your fans from New Zealand. Your a big help with giving me new ideas that helps keep me improving and motivated especially while unfortunately the gyms are closed down appreciate, it keep up the good work. Ki kaha.
This guy is switching back and forth between an American and Australian accent
You keep explaining this eccentric vs concentric this but I’m so stupid I’m just now seeming to listen, smh
wow these certainly seems effective by just watching damn exited to giv it a try in a while
If I did bicep work twice a week and I should be doing these 6, how many total sets should one do twice a week? THANKS
im late but id add taking a barbell and putting about a 20lbs chain off each end and add weights as needed. it will have about the same effect as the rubber bands, but also cause the chains to whip out in front and also move around forcing you to stabilize the bar as you curl it.
At Last! Thank you Jeff! Ive been harping on at guys at the gym about the Waiter curl (I call em Choir curls cuz it looks like your holding a choir book) N they’ve looked at me like ive lost my mind!
I’ve been doing chin-ups for biceps for like the past 3 years and now my biceps are huge but skinny af I don’t recommend it, it just looks awkward
Well I have a question. I have a non responding right bicep. But it wasn’t like this forever, I used to feel a proper contraction while bicep curls. Then I took a break for almost three months and now when I resumed working, I don’t feel almost any contraction in my biceps, especially the right one. I have started off with the same weights as before and have tried almost everything I have been advised ( even supination of the wrist while curling, as said by Jeff himself ) but almost nothing is working. Can anyone help me out please?
Shall I increase the weight to the limit to pump the bi bigger?!
My bi is also not wide in the bi area!!
Did I only hear that funny sound as soon as he lifts the weight…
I’m not going to do any of this I just clicked to watch his biceps move
key takeaway: Ez barbell curls, palms face up, drag curl, spider curl.
God has used you greatly for me, Jeff. I asked God for the right information to help me in the gym, if He would give it, I’d do it. The last year and half He has used you tremendously for my programming and my body has changed. Thanks for what you do and making gym life better and life better. May His favor be upon you and a thousand generations, your family and your children and their children. Amen.
What does he mean with ” I am a fan of cheat curl”? What are the pros and cons of doing them?
My elbows clit up and down. Is there anything I can do about it?
Hey Jeff can you tell me whether it is ok to do abs every day?
Almost 10 million subscriber I have just subscribed, go on!
Is it possible to do bent wrist on preacher curl for maximum effect?
I tried the standing up variation with 6 reps heavy weights and it is amazing
and thanks for your tips my biceps are finally starting to grow
Why not do drag curls with an easy bar? Is wrist bent back and a not straight grip a bad idea?
I have that forearm pain close to the ulna bone which Jeff talks about. I have tried to explain it to my doctor but she just says “apply ice and rest”. For whole 2 years the pain hasn’t gone away. Despite it seems to be a common injury, it’s the first time I hear somebody describing exactly my forearm pain. It makes sense for me the cause of the problem (weak biceps) and I’ll work around it. I’ve also read that weak scapular strength may be involved as well.
My wife doesn’t like all the tome I spend listening to Jeff. I keep telling he please just let me make out with what he’s talking about?. What?
Does anyone have any advice on training with a completely torn long head bicep? I tore it 2 years ago (from the shoulder and confirmed by an MRI). I still train, but obviously the left arm is weaker than my right. I regularly get cramping when I do any arm or back training. I am 50, train with weights 4 days a week, train in jiu jitsu and boxing. Any advice, special tips for training with this injury, would be greatly appreciated. Thanks in advance!
Paraphrasing what Jeff said when he quoted, [if you cannot handle a heavy load it’s because] “you don’t have the required core strength & pillar stability up and down through your kinetic chain to really handle that.”
“If you to do, let’s say a 100lb barbell curl..”
Me: can barely do 50lbs
Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..
Would having my arms in front of me not be working the short head rather than the long head?
Jeff i am following you for last six months, and you have thought me that i haven’t learned in a past 5 years, you are one of those guys who sounds rational in bodybuilding coaching.
Awesome science and the why to do it! I had a spinal cord injury could not walk but with your guidance I am able to work out like a living machine.
Yr in good nick man. I was like you in 90s now l like beer lol
Olympic barbell curl
21’s on cable machine
Flat plate curls (in mirror).
he had some better videos. I am looking for something that can make my biceps looks awesome.
Cheat curl, cross body curl, incline stretch curl, and single dumbbell curl
Hi I’m starting to workout when he was talking about the single curl is easier than doing straight curls with the bar and straight curl with dumbells should i be doing more of the straight curl than single curl sorry for the weird question.
I get wrist pain in a lot of other exercises but the curl is not one of them because I don’t bend my wrist
Hi Jeff, how can someone with shoulder injury do a bicep curl?
Thank you, very helpful. I’m currently in physical therapy for my shoulder (strain) can I still go to gym and how should adjust my workouts? Do I take it easy? My therapist is unhelpful.
OMG i’ve just lerned that if you want to get bigger arm, you need a strong core. Now i understand why i was alway have back pain after doing biceps curl.
The part about the shoulders was soooooo helpful!!! Thanks <3
@ 5:30 damn Jeff you are too good. I need to stop doing that because mguess what? I get shoulder pain in my left side on occasion. There is a trip to the doctor saved. While I am here can i request a video on how to boost testosterone ie avoiding stimulants? Many thanks again for a brilliant video.
This guy gotta complicate everything lol I got sick biceps from just doin calisthenics like different variations of pull ups or muscle ups. Basically working body weight movemnets explosively as u can and also hold isometric moves as long as u can for sets.
I’m a simple man. I see AthleanX. I click and like because it’s just that good
One of the most underated channels out there. You deserve a far greater follow. Great advise no bullshit advise and straight to the point! Please keep it coming.
Jeff is a beastHe definitely knows his shit, thanks Jeff
Plz make a video about the dffrnt exercise for biceps… Triceps… Arms… Chest..plz
When I do the seated drag curls it feels like the exercise is more of a rear delt than a bicep, am I doing it wrong or is it just because of the shoulder extension
So whats a good wight for arms using dumbells i usaully used 20pnds that got me to my biggest ive bin should i get 30s or which. In jail i used 20 30 40 50 and seemed to gain mass quicklly which should buy also should i start 20 or go to 30s cast i was using 20
Maybe I’m lucky because the only burn I feel when I Curl is in my biceps lol.
Already seeing strength gains from using your lifting techniques, glad I found this channel!
Jeff, thanks for another revealing vid done in a way most everyone can understand & benefit from…
you are the best trainer on YOUTUBE, keep it going❗
this mans looks like he has snakes for veins. Its scary to look at.
Jeff great video as always. my problems is I have shoulder wrist and elbow pain. I still power through but get little results bi’ or tri’s not sure what to do.
It’s all because of my clavicle been bent. Which pulls shoulder out of socket causing bicep tenden pain down into my upper forearm and wrist
Any suggestions…
since I’m in Wal-Mart I’m going to the fitness section real quick…
Jeff, my forearm has some pain when I turn my right arm and it hinders my curl. What would you recommend? Thanks!
I’ve been suffering from the elbow pain in my curls for years. So glad I found this video. Thank you
This is what happens when an unstoppable force meets an immovable object
thank you for such new insight,it really helped med improving my workout routine
7:47 so wearing a belt while curling isn’t completely stupid
Man I love this channel. Advice is on point and dude is real and humble.
I only feel my biceps and can’t train lats too well. I can’t feel my lats
Damn Jeff your inspiration and depression at the same time. Dude jacked.