How you can Do Biceps Curls Techniques, Benefits, Variations

Written by Kenneth Lee 2020-10-21

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Which Biceps Curl is Best For Your Biceps (IT MATTERS!!)

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Biceps curls are a staple of getting bigger biceps. That said, not all curls are right for all people. In fact, some biceps curls could be doing you more harm than good depending on whether or not you have a particular injury or weakness. In this video, I show you how to determine the best biceps curl for you to help you build big arms without further injuring yourself..
It is not uncommon for people to struggle with curls. In fact, some don’t even really feel them in their biceps at all. This is someone I call a non-responder and I did a complete video on how to overcome this and get more from your bicep workouts. What we are talking about here is being limited by issues in the wrist, elbow, shoulders or core..
The wrist is one of the most common sites of pain and discomfort when doing barbell curls. This can come from the locked position of the wrist and can create pain that is felt down the inside of the wrist most commonly. There are a few things that can be done to alleviate this. First, you can use less weight on the barbell curl which will prevent the torque on the wrist that can be causing the pain. The next thing you can do is switch up the type of bar you are using for the curls. An EZ Curl bar is made to put your wrist in a more natural position which should take the twisting force off of them and help you to curl more pain free..
The elbow is another site of common pain when doing curls. Here, the discomfort is felt mostly on the inside of the elbow, something called golfer’s elbow. This can be really hard to work around but if you understand what is causing it, you can. An over reliance on the forearm wrist flexors to overcome a weakened bicep is the leading cause of medial elbow pain. You can take the forearms out of the lift however by bending the wrists back and keeping them this way throughout the exercise. This applies to chin ups as much as it does barbell curls. The added benefit here is that you will also intensify the strength of the contraction on the biceps..
The shoulder can be a real trouble spot for certain types of biceps curls. When doing an incline dumbbell curl for instance, your arm is kept at your side and in extension at the shoulder. This places a stretch on the tendons of the biceps that attach around the shoulder joint and within the joint near the labrum. The position alone without any extra weight can be enough to make this a bad biceps curl variation for you. Instead, opt for things like spider curls and preacher curls which place your arm in front of your body..
Finally, a weakened core can make certain curls more painful for your back. If you find it much harder to lift two dumbbells at the same time rather than doing them in alternating fashion, you may have a weak core. Even though the lift is the same on each bicep, the total load that must be stabilized by your core is doubled in the case of the simultaneous lift. This can be worked around by doing them one arm at a time..
Tips like this help you to get more out of your biceps training. If you want to get more out of your entire workout routine and not just with your arms, then head to http://athleanx.com and get the official training program used by today’s top professional athletes. The ATHLEAN-X Training System will get you training like a pro athlete so you can look like a pro athlete..
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How you can Do Biceps Curls Techniques, Benefits, Variations

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6 BEST Biceps Exercises (DON’T SKIP THESE!!)

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When it comes to picking the best biceps exercises, we need to look at which ones compliment the functions of the biceps best. In this video, I am going to pick what I feel are the 6 best exercises to grow bigger biceps and as always, I am going to provide the science behind why these 6 exercises should be included in your biceps training,.
First up, we have the Barbell Cheat Curl, which I have said in the past, is great for growing big biceps. We know that our biceps are stronger eccentrically than they are concentrically which means we utilize more weight than the standard Barbell Curl. So to take advantage of this, we cheat the barbell up and slowly lower the bar back down. It is worth noting, however, that I’m not just heaving the bar up; I’m still in control of the weight on its way up. Imagine a vertical line behind your body when you bring the bar up, you do not want your body moving past that imaginary line..
Next, we have a biceps exercise that I consider one of the best for growing bigger arms: the Chin-up. Like the cheat curl, the chin-up provides an opportunity to take advantage of the eccentric portion of the lift and the addition of progressive overload. In the eccentric portion of the lift, I like to lean back from the bar a bit in order to accentuate the stretch on the biceps. The scalability of this incredible biceps exercise allows us to start off using nothing but our own bodyweight, but as our biceps get stronger, we can start adding weight as well..
To get bigger biceps, we can’t ignore the brachialis. What I feel is the best biceps exercise to train this muscle is the Cross-Body Hammer Curl. We know that one of the functions of the biceps is supination of the forearms; to take minimize biceps activation and preferentially target the brachialis, we pronate the forearms and bring the dumbbell up and across the body. Remember to keep the movement slow in order to best active the more predominately slow-twitch muscle fibers of the brachialis. Targeting the brachialis will create wider biceps to help fill out those shirt sleeves..
I can’t make a list of the best biceps exercises without mentioning the DB Banded Curl. This variation of the classic DB Curl takes advantage of overlapping strength curves that come from the DB Curl as well as a Banded Curl. The classic overload of the concentric portion of the curl has a strength curve of being easiest at the bottom, hardest in the middle, and easier again at the top. With the band, the curve starts easy and becomes most difficult at the top. By combining the two, we can fill in the gap that allows for continued tension from the middle and all the way to the top. The complimenting strength curves is why I consider this one of the best exercises for the biceps..
To maximize biceps growth, we need to focus not only on the midrange (hardest portion) of the curl, but both the stretched and contracted positions of the movement. This is where the Incline Stretch Curl comes in. This biceps exercise utilizes the incline setup to take the arm and put it behind your body into extension, creating stretch. By pronating the forearms at the bottom, we gain further stretch. By consciously contracting the triceps at the bottom portion as well, we get a reflexive relaxation of the biceps to enhance the stretch even further..
As I mentioned previously, to maximize biceps development, we need to focus on the extreme ends of the range of motion of the curl. The Incline Waiter Curl (a combination of a Waiter Curl and a Spider Curl) allows us place tension in the contracted portion of the biceps in a way that isn’t matched by the other exercises mentioned in this list. The Waiter Curl allows us to reach peak contraction, but the Spider Curl position allows for a greater range of motion as the dumbbell isn’t obstructed by our legs. This is one of the best biceps exercises that you definitely do not want to overlook..
There you have it, the 6 best biceps exercises to get bigger biceps. Remember, everyone has different strengths and weaknesses in their training and I am providing you with, what I feel, are the best biceps exercises to cover them all..
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How To Get Bigger Biceps | Drag Curl Version

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Want bigger biceps? Ever done drag curls?
I put together a video of my favorite drag curl variations because sometimes it just nice to change it up..
All of these are an awesome way to safely overload your biceps but I’m curious of what you think. Make sure you leave a comment below..
If you have any curl exercises you like that very few people do then let me know. I’m always looking for different ways to push myself and grow!
And I think that’s exactly what you’re going to get from these.

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How to Get Big Biceps GUARANTEED!! (Hulk Arms)

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If you want to know how to get big biceps and bigger arms in general, then you better stop looking for shortcuts and start looking for ways to work harder. In this video, I show you a fast way to start adding serious size to your biceps but it is not going to be easy. In fact, while the technique can be implemented as soon as your next set of your biceps workout, you will need to bring your intensity..
The single best training tip I can give you to build bigger biceps is to start focusing on the negative of every rep of curls you perform. Now, it’s easy to simply say this but it is a whole other thing to actually do it. The reason why people forget to do this is because it is frankly uncomfortable if you do it correctly..
The negative portion of a curl is the part where you lower the bar back down from the top of the biceps curl to your thighs. Most lifters allow the weight to drop much too quickly here. This is a huge mistake. Instead, if you were to focus your effort on only one part of the lift and had to choose to do it on either the lift or the descent, you would want to do it on the lowering..
The key is to slow it down and fight it with a strong eccentric contraction of the biceps. Ideally it will take you a full 3 to 4 seconds to lower the barbell back to your thighs. This is often ignored for one very good reason that we don’t even realize until we stop to think about it. This is that there are no repercussions when performing pulling movements to remind you to not forget about the negative..
For instance, if you think about the lowering of the bar during a bench press you would see that simply allowing the bar to crash to your chest without a controlled eccentric contraction would likely not be very comfortable! The same can be said about going into the descent during a squat. Simply dropping here would likely take both you and the bar to the floor, with you under it!
On pulling movements like the barbell curl and the lat pulldown however the fear factor is gone. Allow the weights to drop too fast and they simply just either drop to your thighs or the stack just returns to its resting position. So, you will mentally have to amp up your focus and resist the eccentric if you want to get bigger biceps by doing the same exercises..
This is just one of the tips that has helped me to develop the arms that I have, and it is one of my absolute best tips I can ever give you. That said, there are many more just like this that I have built into my Ultimate Arms program at http://athleanx.com in just one six week program. Train your entire body like an athlete while placing extra focus on your slow to grow biceps and arms and see how much faster you can see arm results..
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12 DUMBBELL BICEP CURL VARIATIONS AND WHAT PART OF THE BICEPS THEY TARGET

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12 DUMBBELL BICEP CURL AND WHAT PART OF THE BICEPS THEY TARGET..
1)CROSS BODY CURL.
2)STANDARD CURL.
3)WIDE CURL.
4)HANGING CURL.
5)ROTATIONAL CURL.
6)FLIP CURL.
7)HAMMER TENSION CURL.
8)REVERSE GRIP CURL.
9)HAMMER CURL.
10)TENSION CURL.
11)DRAG CURL.
12)CLOSE CURL.
SHORT HEAD INNER BICEP GIVES BICEP ITS PEAK.
LONG HEAD OUTER BICEP GIVES BICEP THICKNESS.
BRACHAILIS SMALL MUSCLE UNDERNEATH THE BICEPS.
GIVE THE BICEPS STABILITY.
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Concentration Curls Aren’t Working for You (HERE’S WHY!)

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Concentration curls are one of the most popular isolation exercises for building bigger biceps but that doesn’t mean they are the most effective. In this video, I’m going to show you why concentration curls are not working for you as much as you may have thought if you are trying to build big arms. I will break down the most common mistakes made when doing the exercise and then show you a more athletic alternative if you want to make even better gains when training your arms..
To start, it helps to define what the goal of the concentration curl really is. Most would agree, it is a bicep exercise done to get a peak contraction on the muscle. It is an isolation movement that can help you to build a better mind muscle connection with the biceps and ultimately get it to grow bigger. I would agree with the latter half of this but only if you perform the exercise the right way and learn how to get more tension on the arm during the movement..
To that end it helps to discuss the position of the arm during the concentration curl. I see many people rest their elbows on the top of their thighs when doing the exercise. This is just wrong. You are essentially creating a see-saw effect when you lower the arm on every rep and are using momentum to get the arm back up to the top. Most will not make this mistake however and instead will lower their arm onto the inner portion of their thigh..
The issue here is that pushing the elbow into the thigh while curling the weight up is only using leverage to get the weight to the top rather than pure muscular force. Normally, leverage is not a bad thing but when you are doing it in close proximity to the muscles that you are trying to work (and with a muscle group that is often overactive during the curl in the first place) you are taking away from the effectiveness of the movement..
Some would then think that they just have to slide their arm even further down towards the floor to clear the elbow from the thigh. The problem here is again, the arm when curled into the top position is almost parallel to the downward force of gravity. This takes the tension off of the bicep in the very position that you want it to be at its highest..
The way to alter the exercise to get this to work in your favor is to reposition the arm directly in your groin. You can see how the forearm now becomes much more perpendicular to the force of gravity and you can feel the impact this has on your biceps on every rep. That said, I still think there are much more effective ways to train your biceps in a more athletic way and in a way that places even more tension on the biceps in their peak contracted state..
Check out the walk away curl shown at the end of the video for a demonstration on how to do this with either a set of bands or access to a cable machine. You will feel the difference immediately and also be able to take advantage of the isometric biceps contraction that occurs in the middle of every rep that doesn’t necessarily occur on a classic dumbbell concentration curl..
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Read: The Dead Bug Exercise Techniques, Benefits, Variations

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How To: Barbell Bicep Curl | 3 GOLDEN RULES

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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….
*READ FULL ARTICLE WITH PHOTOS*.
https://muscularstrength.com/article/How-To-Barbell-Bicep-Curl.
Today we’re going to be going over proper form for a barbell biceps curl. Before we get into the 3 golden rules, I just want to do a quick form check so you know what proper form looks like..
Proper Form: Barbell Bicep Curl.
You can utilize this exercise to target the inner or outer heads a bit more. For example, if you want to place more emphasis on the inner head (short head), you would do a really wide grip. If you wanted to place more emphasis on the outer head (long head) of the biceps, you’d grab with a closer grip. What I want you to focus on, however, is trying to hit both heads equally by using a nice neutral grip so your arms are about shoulder width apart..
To perform the movement, all you’re going to do is bring your arms slightly forward, and make sure your arms are fully locked out. One of the easiest ways to know you did a bicep curl with full range of motion is at the bottom of the movement, you flex your triceps. Once your triceps are flexed, you’re going to bring the weight up, curl all the way to the top, squeeze and flex those biceps as hard as you can, then slowly control and return to the starting position, flexing those triceps, and repeat for reps..
#1: Always Use A Straight Barbell.
What should you use, a straight bar, or an E-Z curl bar? Let’s start by looking at the E-Z curl bar. There’s actually two functions of your biceps, one of those functions is obviously to flex the arm, and the other function is to supinate the forearm. What happens when you use an E-Z curl bar? The reason why it makes the curl easier is because it places a little less tension on your wrists, and when you grab the inside handles you’ll notice that instead of your hand being totally straight, it’s turned in slightly. What does that mean in terms of biceps activation? Technically you’re still supinating your forearm, but you’re not supinating it all the way out. Obviously you’ll get some flexion in the biceps when you curl, there is a bit of supination happening at the top, but you’re not able to maximize it..
If you have good flexibility and it doesn’t bother you to use a straight bar, then that’s what you want to do. When possible, use a straight bar to maximize both the flexion of the biceps, as well as the supinating your forearm out as much as you can..
#2: Always Keep Tension On The Biceps.
This means you never want to let your arms hang fully down by your side during your repetitions. Gravity does play a factor when doing bicep curls if you want to keep tension on your biceps. However, what most people do to try to compensate for this is they do half reps. Obviously if you’re doing a half rep, you’re not working your biceps through the entire range of motion, which can also create weakness over time. You don’t want that, you want to build your biceps as big and as massive as possible, and utilize every single repetition to do that..
The fix is actually easier than you think. When doing your curls, when you get to the bottom of the movement, instead of hanging your arms down by your sides, what you’re going to do is keep your elbows slightly in front of your hips. This slight change in angle from being straight down to being about an inch or two in front of your hips is going to place a great deal of tension on your biceps, even when your arm is fully extended at the bottom of the movement. If you’re able to maintain that as you do all your repetitions, you’re going to be keeping constant tension on your biceps and see much faster gains..
#3: Don’t Be Afraid To Use Momentum.
Obviously as a beginner, you probably shouldn’t be using any momentum. You should be utilizing weight that you can handle for all of your repetitions. If you’re doing 8 repetitions, you should be able to go all the way up and all the way down with good form for all 8 reps..
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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:

For example, begin with biceps curls, and then do arm swings front to back and side to side.
from Physical Activity Instruction of Older Adults by C. Jessie Jones, Debra J. Rose Human Kinetics, 2005
You can use these techniques with any of the body positions and grips listed on the next page, as well as just about any other curl.
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! by Adam Campbell Rodale, 2009
Double biceps curl: Hold a dumbbell in each hand with your palms facing up, elbows resting lightly against your sides, and arms hanging down.
from Weight Training For Dummies by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer Wiley, 2011
I always liked, for example, to do Barbell Curls with a partner: I would do a set, hand the weight immediately to him to do his set, have him hand it back to me immediately for my next set, and so on until exhaustion.
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis by Arnold Schwarzenegger, Bill Dobbins Simon & Schuster, 2012
For example, the power clean should be performed early in the session, and the biceps curl can be performed at the end of the session.
from Developing Endurance by NSCA -National Strength & Conditioning Association, Ben Reuter Human Kinetics, Incorporated, 2012

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

What’s the Fast Diet

294 comments

Nigelv 2020-10-21 - 22:56

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!!!

Cewield 2020-10-22 - 04:37

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.

Snoweye 2020-10-22 - 11:36

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

Morabandis 2020-10-23 - 00:08

I call bullshit on the accent. 1:50 he said forearm pretty standard. Wouldn’t it be foahahm
Bah
Arm

Gholbilak 2020-10-23 - 02:54

Have you tried this workout? It’s awesome! https://www.amazon.com/dp/B08BW9KJQ3?ref_=pe_3052080_397514860

Magar 2020-10-23 - 14:24

Man, you are a plethora of knowledge.
Thanks for the awesome tips!
I am getting some serious results!!

Bracage 2020-10-23 - 22:47

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.

Vikree 2020-10-24 - 01:25

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!

Moshicage 2020-10-24 - 12:12

Use the bah with less weight then lift bah don’t add more to bahbell or bah before bahhbell breaks the babble

Anawield 2020-10-24 - 21:03

Yup this works been doing this for months now and the results have been phenomenal thanks! ��

Zull 2020-10-25 - 05:16

Jeff forgot to also paint his head and face green. His arms are the only ones green so he is gonna have imbalances.

Moswyn 2020-10-25 - 11:49

Will my bicep get bigger after 1week of doing barbell exercise

Juzilkree 2020-10-25 - 17:42

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!

Malabar 2020-10-26 - 01:16

Hey Scott

Doesnt this exercise put too much tension on your back?

Granilis 2020-10-26 - 05:43

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..

Felhakelv 2020-10-26 - 14:09

What paht of New England ahe you from? Sounds more like Worcester and not Boston. Lol

Faugore 2020-10-27 - 00:36

Huris 2020-10-27 - 08:42

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.

Oghmalmeena 2020-10-27 - 11:17

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?

Centrius 2020-10-27 - 20:37

Frostbrand 2020-10-28 - 02:21

Darkraven 2020-10-28 - 11:28

I REALLY needed this video today! Thanks, Jeff. Been working hard to overcome poor mind/muscle connection with my biceps. Thanks for the tips!

Fowield 2020-10-28 - 22:08

Marirad 2020-10-28 - 22:30

Malolhala 2020-10-29 - 10:35

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

Ragebrew 2020-10-29 - 13:54

Can I bend my back a bit down
With having my arm straight
To perform barbell curls

Bahn 2020-10-29 - 18:44

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”?

Margas 2020-10-30 - 06:00

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?

Folsa 2020-10-30 - 17:37

is it just me or has Scott’s Bawston drawl got a lot thicker over the last few years?

Kirinis 2020-10-30 - 19:40

All the dislikes are from people that think dumbbells will give them hulk arms

Silvercaster 2020-10-31 - 05:20

Zolobei 2020-10-31 - 11:26

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:)

Zulkimi 2020-10-31 - 21:38

Golden rule number 4 keep your elbows against your sides not going all over the place like yours are on this video!!!

Ballarin 2020-11-01 - 04:01

Thank you so much this help now actually feel my arms get soar

Yozshushakar 2020-11-01 - 10:12

BAAAAAAAAAAAAAAAHHHHHHHHHHHHHHHHHHHHHHHHHHHHBBBBBBBBBEELLLLL

Brightcrusher 2020-11-01 - 14:04

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.

Stoneseeker 2020-11-01 - 18:39

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

Aurige 2020-11-01 - 23:15

Bicep bar curls make my forearms hurt like a bitch. What am I doing wrong?

Oghmardred 2020-11-02 - 12:35

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

https://giveaway.athleanx.com/how-to-win.html

Aragar 2020-11-02 - 18:56

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.

Bagelv 2020-11-03 - 03:36

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

Domath 2020-11-03 - 17:35

7:25, my wrists hurt anytime I do that with any exercise ��

Nilmaran 2020-11-03 - 18:36

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!!

Forceweaver 2020-11-04 - 00:34

4:35 LMAO!!!!! IM DYING!�� Jesse just blows it! ��

Bami 2020-11-04 - 13:24

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!

Goldenskin 2020-11-04 - 19:27

now thats really cool and does make sense.. thats why i like this channel

Thorgagda 2020-11-04 - 23:42

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!

Taujar 2020-11-05 - 02:57

How about I just STOP watching Jeff. Because everything anyone does is wrong!! Really ��

Tarr 2020-11-05 - 08:04

Not that it matters but I learn the most from you my friend. Thanks for the tips.

Kale 2020-11-05 - 15:15

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.

Doucage 2020-11-05 - 21:40

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?

Thordilsa 2020-11-06 - 13:54

When i do dumbbel curls i only feel my left bicep burning, do i have to train my right bicep extra?

Nahuginn 2020-11-06 - 20:25

What if i dont even touch my leg when doing this exercise… Cause that’s what i do

Kadal 2020-11-07 - 03:12

this guy point out mistakes in every exercise so he turned into different ones��

Anardin 2020-11-07 - 17:13

I have to bungee strap it to my leg to create space And hold.

Agamagas 2020-11-07 - 23:08

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

Tozshura 2020-11-08 - 02:24

Thank you for teaching me the proper way to use the dumbbells I will not follow and like your page

Cerebandis 2020-11-08 - 12:34

Looks like he replaced his bicep with a breast implant it’s like workout porn

Managrinn 2020-11-08 - 16:32

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

Felhameena 2020-11-08 - 21:31

Goin dwn too far……lets see if I’m right……..course I am

Zarn 2020-11-09 - 02:32

One day this dude is going to say “stop breathing the way you do it killing ur gains “

Saithinaya 2020-11-09 - 11:17

i put my arm deep inside my groin like you said but i dont think this feels right…

Kegor 2020-11-10 - 02:47

Im going to the gym at the same time as the elderly group so i dont feel weak

Darn 2020-11-10 - 10:54

4:34 LMAO. It Would Be Funny Is The Camera Guys Jessie Just Turned Around And Started Walking Away haha

Ariwyn 2020-11-10 - 12:02

Thank you thank thank you! Barbell curls were hurting me so I had to stop. Now I know why. Thanks for the options!

Mezilkree 2020-11-10 - 19:24

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��

Windscar 2020-11-11 - 06:55

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.

Kulagra 2020-11-11 - 12:28

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.

Centrinaya 2020-11-11 - 15:21

20 years ago this would have been called cheating. I’m interested.

Dailar 2020-11-12 - 00:41

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?

Malonn 2020-11-12 - 10:07

Manadar 2020-11-12 - 15:40

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!

Gholbi 2020-11-12 - 18:55

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

Thorganin 2020-11-13 - 04:50

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

Monos 2020-11-13 - 15:09

What about the variation Arnold Schwarzenegger used? He’d bend over, put an arm on his leg for support while curling with the other.

Shanius 2020-11-13 - 21:49

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!’

Arisius 2020-11-14 - 09:48

Grabs easybar.. braces it against leg of bench as leverage to move junk to one side.

Painmoon 2020-11-14 - 15:45

This is why some beginners accuse him of using steroids, look at those biceps man. Jesus christ ��

Sairad 2020-11-15 - 00:25

I really would appreciate the ability to hit a new like every time I rewatch Jeff’s vids. He’s so deserving.

Molmeena 2020-11-15 - 02:11

6:19 Is there a name for exercise? Forward Cable High Curl?

Starraven 2020-11-15 - 14:46

Thank you. I’ve learned something today from watching this!

Thordihuginn 2020-11-15 - 16:39

Just realised i was watching your 2009 videos, and now 2017! Awesome man thanks for your help

Dalabandis 2020-11-16 - 04:51

Added drag curls recently. Best results for my bicep peak by far.

Balladogrinn 2020-11-16 - 08:00

Short and sweet
…if you ever have to sell us shit do it at the end lmao ��

Moratus 2020-11-16 - 15:56

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)

Mazukazahn 2020-11-16 - 19:09

Must be easy to just move it out the way since steroids make ur pp little

Granirdin 2020-11-17 - 07:47

Hey, something’s wrong there. The short head workout will make your arms thicker on the inner side, not the long head exercises.

Tazil 2020-11-17 - 15:51

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

Felhath 2020-11-18 - 02:34

Bro, your videos are very helpful. Thanks for the immense effort you put to make these videos!

Tezel 2020-11-18 - 04:21

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.

Malataur 2020-11-18 - 12:51

Would banded curls be a good way to help implement the slower eccentric?

Dairamar 2020-11-18 - 23:32

Wow! Thanks for this breakdown. What a great resource for getting specific results!

Tygradred 2020-11-19 - 05:34

Excellent video! Thank you so much! It´s a great inspiration to improve my workout!

Taujar 2020-11-19 - 09:28

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.

Kezan 2020-11-19 - 14:04

Only authentic channel where all doubts are cleared. Thanks sir.

Bealore 2020-11-20 - 00:47

Can I get good biceps by doing hammer curls and rotational curls? Great video

Ariuzel 2020-11-20 - 11:46

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

Araran 2020-11-20 - 20:40

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

Daimuro 2020-11-21 - 02:59

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?

Fordrerin 2020-11-21 - 09:18

Yeah I’m gonna do it tomorrow at gym, and I want to change completely until the school year, wish me luck ��

Thorgaswyn 2020-11-21 - 13:36

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.

Bandiath 2020-11-22 - 00:05

This is a scam gentlemen!!

My arms did not turn green!

Bomand 2020-11-22 - 07:38

so ive been doing a cheat curl this entire time cause i dont have anything in my house for working out cause of corona ��

Dujora 2020-11-22 - 13:28

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!!

Rexsmith 2020-11-22 - 17:30

“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

Coibandis 2020-11-22 - 23:41

0:41
“ETTENTION”
A new word developed by professor Jeff Cavalier from Athlean-X™ which means paying attention to eccentrics.

Kigalkree 2020-11-23 - 10:34

Bicep curls are ideally an isolation exercise. I see him engaging his shoulders quite a bit with this form.

Gravelsinger 2020-11-23 - 21:06

Can someone tell me what counts as failure on the cheat curl? I could cheat for a while but when to stop?

Co 2020-11-24 - 05:36

It remember back in the day when Pikachu use to be in the thumbnail lol

Anaranara 2020-11-24 - 06:33

The fact that he immediately tells me what i’m looking for instead of trying to advertise anything is amazing.

Kamuro 2020-11-24 - 20:22

Ever try walking down a flight of stairs 2-3 days after leg day.

Coinara 2020-11-24 - 23:42

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.

Cefyn 2020-11-25 - 09:08

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

Mightwalker 2020-11-25 - 17:44

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 ��

Blackshaper 2020-11-25 - 20:24

Man, you changed my workout routines! Short, informative and straight to the point videos.

Conjunn 2020-11-25 - 23:04

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!!

Ianbandis 2020-11-26 - 14:12

I just heard Jeff quote “start paying E tension”. To this Day I still pay E•ccentric tension and have gained a lot.

Whitefist 2020-11-26 - 19:33

please suggest me some exercise to increase my hight.,��

Mit 2020-11-27 - 00:13

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

Stonefont 2020-11-27 - 05:52

Actually long head gives peak and short head gives thickness

Yggndis 2020-11-27 - 14:42

How much is he weighting (the complete barbell) in this video?

Mauktilar 2020-11-27 - 23:56

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.

Beazewield 2020-11-28 - 08:48

I have long biceps I can go change on short biceps?? Please help me

Tygorr 2020-11-28 - 13:10

What if I feel pain in the shoulder while doing the preacher curl?:/

Forcebreaker 2020-11-28 - 17:14

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

Shakashakar 2020-11-29 - 10:08

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

Babei 2020-11-29 - 12:37

Jeff arms looks bigger now than in his latest videos… hmmm

Forceseeker 2020-11-29 - 16:21

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

Feloril 2020-11-30 - 04:24

Ohh the infinity markers now jeff isn’t only jeff. you can watch from thumbnail that he ia now

hulkjeffy

��

Blackhammer 2020-11-30 - 13:22

Awesome! Loved that accent too, what’s that Rhode Island or Massachusetts? ��

Centridi 2020-11-30 - 22:32

You put out the best Vids. Concise no bones about it explanation.

Ragebringer 2020-12-01 - 05:35

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.��

Rockbringer 2020-12-01 - 08:19

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…

Arinaya 2020-12-01 - 15:47

I notice he don’t say anything about what steroids he uses.!!!!!!

Thunderpick 2020-12-02 - 02:04

Question, does anyone’s wrists feel like it’s going to pop through their arm when they do barbell curls?

Zolorn 2020-12-02 - 06:18

Very much helpful and effective. Now I can feel more muscular than before.
Thanks fitgent.

Durr 2020-12-02 - 12:43

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

Shakamuro 2020-12-02 - 20:49

Weight was too heavy for Jeff. It seems like he is putting back-work in lifting it

Sanadar 2020-12-03 - 07:33

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!

Bamuro 2020-12-03 - 13:51

At this point I like the video before I even watch it!! Exercises you provide never disappoint!!!

Drelahelm 2020-12-03 - 17:10

Great topics, quick and to the point. No bullshit tips that I’ve tried and so far they deliver. Thank you!

Jolhala 2020-12-04 - 01:06

Ryan Brother is this your latest video
Kinda surprised u look lean looks like u shed awful amount of weight

Bajurus 2020-12-04 - 08:01

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.

Niran 2020-12-04 - 22:22

Tested dragcurls 1:st time today and they gave an insane pump. From now i’m doing them everytime

Kagale 2020-12-05 - 04:05

My right arm lift 70%weight of the bar what can I do sir please tell me

Kagaran 2020-12-05 - 12:29

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.

Moragrinn 2020-12-05 - 18:26

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.

Kirithris 2020-12-06 - 01:31

These are killers, look way easier than they actually are but with practice a great exercise thanks.

Rockbrand 2020-12-06 - 07:39

Best delivery of guidance I’ve found. Direct, clear and concise.. Thank you.

Dulmaran 2020-12-06 - 10:12

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!

Bazel 2020-12-06 - 21:16

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!!

Colen 2020-12-07 - 04:56

Meanwhile in a parallel universe…
Hulk search on youtube:
“How to be ripped like Jeff”

Kezil 2020-12-07 - 17:21

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.

Mucage 2020-12-07 - 17:52

The fucking guns on this guy… definitely will give this a go for a month and see what comes

Domand 2020-12-08 - 03:41

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.

Anahelm 2020-12-08 - 10:21

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

Thoswyn 2020-12-08 - 19:09

I have been following youre routine and now i could do 4 pull ups. Thanxs for shareing

Rockworm 2020-12-09 - 01:15

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.

Gardakinos 2020-12-09 - 03:18

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!!

Yozragore 2020-12-09 - 19:39

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 ��

Felha 2020-12-10 - 01:06

What shirt is that? You’re on to something special here with your format. Keep it up!

Mughma 2020-12-10 - 04:43

Is it just me or anyone too hear a squeeking noise from his biceps when he performs barbell curls??

Gravelsinger 2020-12-10 - 10:19

This for sure is a true professional and thank you for sharing ��

Centrinaya 2020-12-11 - 00:56

So many good ideas thanks!! I got to get more variety in my own workouts!

Mazuru 2020-12-11 - 07:22

Why does every dude who lifts dress like a complete asshole? Lol

Shaliri 2020-12-11 - 15:26

Great channel. Straight to the info with no bullshit talking. ��

Hugiswyn 2020-12-11 - 19:42

I enjoy that type of curls. The intensity is much better at the peak. How many reps and sets do you recommend? Thank you.

Anamand 2020-12-12 - 02:30

It is very strange that the years teach us patience that the shorter our time, the greater our capacity for waiting.

Balladokus 2020-12-12 - 12:41

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!

Tezar 2020-12-12 - 16:27

Seated drag curls…the bar is touching my stomach but it hasn’t even left my lap yet.

Delalbine 2020-12-12 - 20:08

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.

Anararne 2020-12-13 - 05:57

I have a problem with dropping my shoulder forward. When I notice it I sit down or drop to the next lower weight.

Zuhn 2020-12-13 - 06:42

I must say, your videos are outstanding. I wish I had this 20 years ago.

Dahelm 2020-12-13 - 23:07

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.

Kazraramar 2020-12-14 - 04:37

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.

Bearne 2020-12-14 - 10:18

Mezilmaran 2020-12-14 - 19:40

Get videos..straight math and to the point fast…keep up the excellent quality demos! Thank you! Recently subscribed.

Hullador 2020-12-15 - 04:52

Wish they made Bars that have a natural, “Belly Curve” in them… ��

Kajizuru 2020-12-15 - 12:08

Please make a video showing how to reduce DOMS ( delayed onset muscle soreness ).

It almost a week I can’t straighten my arms

Adontrius 2020-12-15 - 20:47

Sit on preacher backwards with elbows against it. Use dumbells. Keeps the elbows from draggin forward

Kajijind 2020-12-16 - 02:18

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

Androtius 2020-12-16 - 06:44

straight line? touching your stomach? challenge accepted. challenge failed, curves outward with stomach:(

Dagdagas 2020-12-16 - 12:02

Shirt on. No cousin involved. Less than 10 minute video. I think you’re understanding where I’m going. Well played sir.

Yozshuzuru 2020-12-17 - 01:15

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.

Nuadalis 2020-12-17 - 09:31

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

Bunaya 2020-12-17 - 14:30

Yep, I have been doing it wrong for years, but not anymore. Great video.

Felhakelv 2020-12-17 - 17:30

Before going to bed, Chuck Norris checks under his bed for Jeff.

Munibor 2020-12-18 - 00:35

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)

Umrgas 2020-12-18 - 04:16

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!

Nalmeath 2020-12-18 - 12:55

Seated Dumbell curls at a 70% angle, I gurantee you’ll do less than when standing.
Obviously if you’re healthy.

Galen 2020-12-19 - 01:37

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!!!

Bragal 2020-12-19 - 10:31

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?

Gara 2020-12-19 - 22:57

I consider you as my elder brother,who talks less and means serious business..Love from India❤️

Garne 2020-12-20 - 01:27

Cant do the first exercise with a belly tho��…I just got into the gym with a gut if you know what I mean

Munilak 2020-12-20 - 13:13

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.

Zanis 2020-12-20 - 19:28

Jeff I have a question? How do I do the concentration curl because my form is not good.

Metaur 2020-12-21 - 02:45

Jeff’s first baby word was, Hi Jeff Cavaliere athlean x dot com!

Darkworker 2020-12-21 - 06:57

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!

Bamath 2020-12-21 - 10:53

NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
https://giveaway.athleanx.com/ytg/6-best-biceps

If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

Ygglas 2020-12-21 - 16:56

Sir, please speak less and show the practical way of workout.

Zarn 2020-12-21 - 23:27

Very useful for me sir.. God bless you sir. But The conversation is more than Exercise video

Beazethis 2020-12-22 - 10:51

I wonder if these are a timed exercise (1 min on, 1 min off) or if it’s a “to failure” exercise???

Anara 2020-12-22 - 22:36

I’m going to look like a right idiot swinging a barbell like that with 1.25kg on each end.

Shakale 2020-12-23 - 06:16

You guys cracking up memes(good ones actually) on his forms, meanwhile his muscles are laughing at your fat..��

Samurg 2020-12-23 - 11:49

How to make the weaker arm to be stronger like the other arm

Maridora 2020-12-23 - 19:27

Hey jeff like reading the comments, do you known a proper form for my thumb for scrolling.

Laisida 2020-12-24 - 00:15

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.

Goldenskin 2020-12-24 - 04:33

Somebody needs to list all the workouts that Jeff wants us to do. That list is going to be really damn huge

Mazujind 2020-12-24 - 10:58

you can add weight to your chin ups by getting a fat stomach

Thordigar 2020-12-24 - 14:49

Jeff is so damn defined, you could teach an anatomy-class on him

Ygggar 2020-12-25 - 05:35

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..

Goldbearer 2020-12-25 - 17:09

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…..

Samuro 2020-12-25 - 21:48

Jeff’s wife: Ahh yes talk dirty to me
Jeff: I do cheat curls to make gains
Jeff’s wife: OHH GOD YES

Kelabar 2020-12-26 - 00:02

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

Coiswyn 2020-12-26 - 15:36

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

Saithigamand 2020-12-26 - 20:57

Started lifting just to impress girls. But I ended up impressing myself

Gozragore 2020-12-27 - 03:52

Me: telling my older brother he does concentration curls wrong because he’s resting his elbow on his thigh
Him: naaa

Oghmara 2020-12-27 - 06:13

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:)

Umllador 2020-12-27 - 13:07

So I recently had a foot injury and my favorite most effective bicep workout was a standing ez bar curl. Any alternatives?

Nazshura 2020-12-27 - 22:07

Waiter curl, awesome!.. 5 weeks ago added to workout. loved results.. thanks.

Kedwyn 2020-12-28 - 04:57

Hi, I’m doing barbell curls at 16 years old, is using a 15kg barbell suitable for building up muscle??

Teris 2020-12-28 - 11:58

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?

Samutaxe 2020-12-28 - 21:24

How much weights and reps should a teenager(16 years)
lift for bigger biceps that won’t affect the spine

Periri 2020-12-29 - 10:15

What do you think of ab trainers like the rolling crunch ones are they bullshit or do they actually work? Im curious

Vudor 2020-12-29 - 14:44

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

Tum 2020-12-29 - 19:19

Cross body curl vs Hammer Curl??? Which one is technically better

I wanna know so I can swap them if I need to

Kiganris 2020-12-29 - 22:47

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

Mikaktilar 2020-12-30 - 14:19

That’s good, but some/most people have only dumbbells available, not machines

Boriel 2020-12-30 - 19:40

great video Jeff..which one is more specific for outer bicep?

Frostwarden 2020-12-30 - 22:54

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!!!

Stoneterror 2020-12-31 - 05:13

Ripped!!!.. anyone else watch this video and want to train arms..

Landath 2020-12-31 - 16:45

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

Balladorius 2020-12-31 - 22:38

I actually just pressed the video cuz I thought he spray painted his arms green in the thumbnail lol

Flamesinger 2021-01-01 - 05:43

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.

Dirn 2021-01-01 - 19:36

This guy is switching back and forth between an American and Australian accent

Garisar 2021-01-01 - 23:57

You keep explaining this eccentric vs concentric this but I’m so stupid I’m just now seeming to listen, smh

Yozil 2021-01-02 - 09:28

wow these certainly seems effective by just watching damn exited to giv it a try in a while

Mooguzragore 2021-01-02 - 13:56

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

Badi 2021-01-02 - 14:41

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.

Mikarisar 2021-01-03 - 05:30

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!

Drelagas 2021-01-03 - 11:01

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

Jurisar 2021-01-03 - 19:29

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?

Lalis 2021-01-04 - 04:01

Shall I increase the weight to the limit to pump the bi bigger?!
My bi is also not wide in the bi area!!

Broadfont 2021-01-04 - 13:56

Did I only hear that funny sound as soon as he lifts the weight…��

Cemeena 2021-01-04 - 14:43

I’m not going to do any of this I just clicked to watch his biceps move

JoJot 2021-01-05 - 02:38

key takeaway: Ez barbell curls, palms face up, drag curl, spider curl.

Agalas 2021-01-05 - 11:13

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.

Gazilkree 2021-01-05 - 12:18

What does he mean with ” I am a fan of cheat curl”? What are the pros and cons of doing them?

Centririus 2021-01-05 - 23:21

My elbows clit up and down. Is there anything I can do about it?

Jodi 2021-01-06 - 07:10

Hey Jeff can you tell me whether it is ok to do abs every day?

Akizil 2021-01-06 - 11:11

Almost 10 million subscriber �� I have just subscribed, go on!��

Karn 2021-01-06 - 14:38

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

Yggri 2021-01-07 - 07:01

Why not do drag curls with an easy bar? Is wrist bent back and a not straight grip a bad idea?

Joriel 2021-01-07 - 08:13

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.

Arasius 2021-01-07 - 22:44

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?

Akinolkree 2021-01-08 - 00:32

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!

Malaramar 2021-01-08 - 09:16

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.”

Adorarana 2021-01-08 - 19:52

“If you to do, let’s say a 100lb barbell curl..”
Me: can barely do 50lbs

Painsinger 2021-01-09 - 00:37

Mnenaya 2021-01-09 - 07:48

Would having my arms in front of me not be working the short head rather than the long head?

Zulkilrajas 2021-01-09 - 15:44

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.

Taull 2021-01-09 - 23:36

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.

Tesar 2021-01-10 - 07:38

Yr in good nick man. I was like you in 90s now l like beer lol

Kajigrel 2021-01-10 - 12:07

Olympic barbell curl
21’s on cable machine
Flat plate curls (in mirror).

Centrilore 2021-01-10 - 21:02

he had some better videos. I am looking for something that can make my biceps looks awesome.

Balkree 2021-01-11 - 06:24

Cheat curl, cross body curl, incline stretch curl, and single dumbbell curl

Thordinrad 2021-01-11 - 14:09

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.

Cethis 2021-01-11 - 21:09

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

Manalune 2021-01-12 - 01:17

Hi Jeff, how can someone with shoulder injury do a bicep curl?

Dorilak 2021-01-12 - 03:23

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.

Burigamand 2021-01-12 - 17:48

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.

Kajikasa 2021-01-12 - 22:33

The part about the shoulders was soooooo helpful!!! Thanks <3

Kirn 2021-01-13 - 01:31

@ 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.

Tygradred 2021-01-13 - 13:13

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.

Nanris 2021-01-13 - 19:31

I’m a simple man. I see AthleanX. I click and like because it’s just that good

Mnedora 2021-01-14 - 08:19

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.

Akirn 2021-01-14 - 14:31

Jeff is a beast��He definitely knows his shit, thanks Jeff��

Malahuginn 2021-01-14 - 18:07

Plz make a video about the dffrnt exercise for biceps… Triceps… Arms… Chest..plz

Colen 2021-01-15 - 04:54

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

Dut 2021-01-15 - 08:30

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

Dik 2021-01-15 - 21:27

Maybe I’m lucky because the only burn I feel when I Curl is in my biceps lol.

Whitesmasher 2021-01-16 - 04:47

Already seeing strength gains from using your lifting techniques, glad I found this channel!

Dalagrinn 2021-01-16 - 08:59

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❗

Juzshura 2021-01-16 - 19:30

this mans looks like he has snakes for veins. Its scary to look at.

Thetalv 2021-01-17 - 00:53

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…

Silverterror 2021-01-17 - 10:31

since I’m in Wal-Mart I’m going to the fitness section real quick…

Garne 2021-01-17 - 12:54

Jeff, my forearm has some pain when I turn my right arm and it hinders my curl. What would you recommend? Thanks!

Dorinaya 2021-01-17 - 19:29

I’ve been suffering from the elbow pain in my curls for years. So glad I found this video. Thank you

Bazan 2021-01-18 - 02:16

This is what happens when an unstoppable force meets an immovable object

Neramar 2021-01-18 - 14:35

thank you for such new insight,it really helped med improving my workout routine

Faum 2021-01-18 - 16:51

7:47 so wearing a belt while curling isn’t completely stupid

Burim 2021-01-18 - 21:50

Man I love this channel. Advice is on point and dude is real and humble.

Mezragore 2021-01-19 - 10:28

I only feel my biceps and can’t train lats too well. I can’t feel my lats

Fentrius 2021-01-19 - 19:24

Damn Jeff your inspiration and depression at the same time. Dude jacked.

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