Table of Contents:
Top 10 Bicep Exercises for Strength, Size & Definition
Video taken from the channel: Strength Team
10 Bicep Exercises YOU NEED to be Doing! [CC]
Video taken from the channel: Rob Riches
12 DUMBBELL BICEP CURL VARIATIONS AND WHAT PART OF THE BICEPS THEY TARGET
Video taken from the channel: Fit Gent
10 BEST Exercises for WIDER BICEPS!
Video taken from the channel: Gravity Transformation Fat Loss Experts
6 BEST Biceps Exercises (DON’T SKIP THESE!!)
Video taken from the channel: ATHLEAN-X™
7 Bicep Exercises for Bigger Arms (DON’T SKIP THESE!)
Video taken from the channel: V Shred
Top 5 Dumbbell Bicep Exercises! Build Muscle & Strength!
Video taken from the channel: ScottHermanFitness
Concentration Curls Sit or kneel and hold a dumbbell in the right hand. Bend forward, keeping the abs engaged and prop the right elbow against the inside of the right thigh. Contract the bicep and curl the hand towards the shoulder without moving the elbow. You don’t have to touch your Lower all.10 Best Bicep Exercises to Build Muscle there is more to bicep exercises than the dumbbell curl. “Wait three or four minutes and your muscles will have a chance to return to full.
Bodybuilding.com’s 10 Highest-Rated Biceps Exercises. Exercise 1 Incline Dumbbell Hammer Curl. You rated these curls #1! The incline bench position increases the stretch on the long head of the biceps EXERCISE 2 Incline Inner-Biceps Curl. EXERCISE 3.
Top 10 Exercises For Increasing Bicep Size. 1) Conventional Barbell Curl. Probably the most common bicep builder in the list. This barbell curl will allow the greatest amount of weight to be 2) Wide-Grip Barbell Curl. 3) EZ-Bar Curl.
4) Dumbbell Bicep Curl. 5) Dumbbell Hammer Curl.Top 10 Best Biceps Exercises. The (nearly) definitive ranking of the best biceps moves ever devised. but it can be argued that there’s no more satisfying biceps exercise than the concentration curl.
Working one arm at a time, curling under full control, tends to really inflate your muscle pump, flushing the fibers with nutrient-rich blood.Perform your bicep curls. Beth Bischoff. 6. Zottman Curl. Why it works: This curl combines the conventional bicep curl and reverse curl for an awesome two-in-one movement.
This way, you’ll.In your workout: Perform these after an exercise like standing curls, in which both biceps heads are targeted with heavy weight. Because of the “overstretched” arm position at the bottom of the movement and its inefficiency, you won’t be able to toss up the really big weights, so it’s best done later in your training session. 8. Concentration Curl.If you want to sculpt your biceps, there are so many biceps workouts beyond biceps curls and hammer curls.
A trainer demonstrates the best biceps exercises.These 20 workout moves will challenge your biceps muscles with new exercises to build size and strength for bigger, better arms. (which happens at the top of a standard preacher curl, like.Reverse-Grip Cable Curl 3. 10, 12, 15 Top 10 Best Biceps Exercises. The (nearly) definitive ranking of the best biceps moves ever devised. Training Tips.
5 Biggest Biceps Training Mistakes. Make any of these five common biceps training blunders and you can expect to look like a joke rather than “The Oak”! Triceps.Best Biceps Exercises You Can Do. Biceps have been the symbol of strength and masculinity for a long time.
Gym bros love training biceps and are one of the most often trained muscle groups. Broscientists around the world hardly skip a bicep workout. No two bicep exercises.
Exercise experts don’t agree on much, but nearly all of them agree that compound exercises are a strength-and-fitness seeker’s best friend. “The bulk of the exercises in most people’s workouts should be compound,” says Openfit Senior Manager of.The Best Arm Exercises for Killer Biceps. Just lift as much weight as you can and rotate your wrists to make sure you get maximum benefit from this easy exercise. 10.
Overhead Cable Curl. Last but not least is the overhead cable curl. This is a good way to practice your front double biceps pose – which you need to make sure you get right.The key is to pause at the top of each movement, says Perkins.
For example, in a bicep curl, when you contract your biceps to lift the dumbbell close to.Concentration Curl is one of the most effective biceps workout, it is mostly recommended my most of the trainers and bodybuilders. Arnold also added this workout in his daily routine The best result of this workout depends upon your efforts, so increase.
List of related literature:
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from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women |
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from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis |
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from The New Rules of Lifting: Six Basic Moves for Maximum Muscle |
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from Training for Climbing: The Definitive Guide to Improving Your Performance |
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from Weight Training For Dummies |
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from Sport and Exercise Physiology Testing Guidelines: Volume I – Sport Testing: The British Association of Sport and Exercise Sciences Guide |
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from Amino Acids and Proteins for the Athlete: The Anabolic Edge |
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from Essentials of Strength Training and Conditioning |
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from Tribe of Mentors: Short Life Advice from the Best in the World |
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from Arnold |
222 comments
did you did a workout with 10 bicep movements or you filmed that just for demonstration?? becuase if you did the first one dude you are crazy!!!!! btw barbell curls + spider curls my current top!!
7:25, my wrists hurt anytime I do that with any exercise
sir i can’t increase my biceps size i am doing good excerise and taking good diet but cannot increase my biceps size pls tell me how i can increase my biceps
Excellent video! Thank you so much! It´s a great inspiration to improve my workout!
Don’t use your shoulders guys, come on focus on the muscle, go only half way up not all the way up swinging you look dumb.
great video Jeff..which one is more specific for outer bicep?
Jeff’s wife: Ahh yes talk dirty to me
Jeff: I do cheat curls to make gains
Jeff’s wife: OHH GOD YES
I love how this is about biceps. But on the thumbnail it shows his triceps are bigger his delts are bigger his traps are bigger and his chest is bigger
OK bro i see the crazy pump lol this is one of your best videos right here
I like how you said “anybody” in the beginning because I was about to ask, girls can do this too, right?
I’m going to start today.
This is Day 1.
I will give you results after 29 Days.
Are these bulk or cut workouts? Can i do these exercises to bulk?
Good workout. It’s all about making sure the bicep is doing all the work.
How many sets and rest of each? And how much rest between each exercise? Or it is on stop?
Hi Scott, how much do the gold and platinum monthly memberships cost, and if you sign up for the first free month can you cancel easily if you change your mind? (I did have a quick scout on your site but couldn’t see any prices) -cheers!
So conclution if you dont live near the gym and dont own cable mashine you got 4 exercises
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
lolll you are using your shoulder heavily for the bicep curl even moving your upper body because you took too much weight(i know darn EGO) just look at Miami Muscle channel to know how to do bicep curl properly without the EGO side!
Nofthing Magic you should just make different bicep exercises and wait for the gainz
Excellent video content! Excuse me for butting in, I would love your opinion. Have you considered Giulian Bicepify Boarhound (should be on google have a look)? It is an awesome exclusive product for building huge arm muscle fast without the normal expense. Ive heard some super things about it and my best friend Jordan at last got great results with it.
Can anyone please explain to me how many reps and sets should i do for each exercises
My arms are getting really pretty big but they don’t look defined until I flex. I’m on a good diet but I don’t know why it won’t show when I’m not flexing
Hello I’m watching this to get rid of my fatty biceps. So the school bullies will not bully me anymore because of my bad body figure. Or maybe punch them to death.
Wow!
The arm curl machine looks awesome as well as the lying cable curls. The gym I attend to doesn’t have any of them.
Great vid buddy
if bodybuilders have been doing biceps curls with the arm twist why change
Hey buddy,, you are doing great job,, keep going buddy ❤️❤️❤️
Hey, something’s wrong there. The short head workout will make your arms thicker on the inner side, not the long head exercises.
Why does no one who posts these workout videos ever mention sets and reps???
Waiter curl, awesome!.. 5 weeks ago added to workout. loved results.. 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.
https://youtu.be/JUupCiIluNs follow my channel for daily home workout videos @dumble it up @dumble it up♥️
Holy s#@$ you sound like joe Rogan lol awesome.
Thanks for the video!
Lovely video content! Excuse me for the intrusion, I would love your opinion. Have you ever tried Giulian Bicepify Boarhound (do a google search)? It is an awesome one off guide for building huge arm muscle fast without the hard work. Ive heard some incredible things about it and my best friend Jordan at very last got amazing success with it.
Exercise and just 50% is true… The truth is, no matter how hard you practice, you will not make progress in supplementation and nutrition.
you are the best buddy (@explaning)v helpful your videos thnks once again ❤
you should make an app where u keep all your workouts so we can use and keep as a list
Waht if my arms loses strength just after doing a few reps??
how much weight u were lifting… i mean 5 kg or more than that
I am 150 pound and How much pound dumbelll i need for this workouts?????
Another video added to my top 10 totally appreciate these tips. Thank you.
Some really good advice on YouTube. I’ve personally never had a Trainer because most of them don’t really care. You learn more from these Videos.
How many days a week do you recommend performing these workouts to train my biceps?
All the butt hurt people who can’t go to the gym and strt talking shit about rob atleast he’s better than you so shut up and eat your junk food
Thank you so much for this workout. I love how simple yet so effective it is, with limited equipment
By far the best technique video for working out I have seen. Excellent job! Going into my routine tonight!
2:10 he said the hammer curl targets the entire bicep so does it mean the short head and the long head?
wheres arnie? these look like bums, I no come to america to look like dad i come to look like arnie!!!!
Thanks for all your advice Rob! I always watch your videos before going to the gym to get motivated and find new ideas for the body part I’ll be working that day. Keep up the good work. You look great by the way!
Great Collection, brother! The DRAG CURLS are very interessting! Have to do it today!
Tricep exercises give you bigger arms and who asked for the peak of the bicep? I find it disgusting… lol.
I wonder if these are a timed exercise (1 min on, 1 min off) or if it’s a “to failure” exercise???
What order should i do these in for a proper, well rounded workout?
When doing alternating curls, what if your palm was faced down, does it matter?
You keep explaining this eccentric vs concentric this but I’m so stupid I’m just now seeming to listen, smh
biceps are a mere 30 % of upper arms, maybe less in some men.You dont really need 10 exercises from 21 different angles.Barbell curls/chinups for overall mass.Incline curls and hammer curls for outer/long/peak head.Precher curl/spider curl for inner/short/thickness head.Reverse curls for brachialis and brachioradialis
big arms come from big triceps-dips and close grip bench and some overhead extension for the long head.
Jeff is so damn defined, you could teach an anatomy-class on him
Very short biceps.Not sure if its your training or genetics.
Yeah sure someone on roids Shows me How i Build a bigger biceps
u really seems to have a gd physique and am following u,hopefully i’ll be gettin bttr results
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
How do we assertain what type of body we have show how to identify the type of body I do have
Somebody needs to list all the workouts that Jeff wants us to do. That list is going to be really damn huge
This guy looks like the user character from Super Punch Out!
https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRuW3SnehoKSrnWF5MMMgWPEvJ259jsU2MZ1zJKYI7MFfyRIDNEUg
Can someone tell me how may sets and repitition should I do?
man those r the dream biceps for all guys not ugly and big yet still look amazinf
You’ve got perfect arms! I’m looking to get to that point!
Thanks for the vid
Tip: If you want to build muscle and not strain your muscles take a 1 min break after every 30-60 secs of a workout
I think reverse curls are even better than the “tricapsbar” isn’t that right?
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.
Just do heavy barbell curls and concentrate on negative rep.. You don’t need all this shit
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More stress is on shoulder than the peak, stop twisting your shoulders
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!
Is there any excercise which you can do at home without any equipments?
How do I know what to do, or I just do all of them in 1 biceps workout?
2:51 dude work your legs, not hating but I’m 14 and my legs are bigger than yours
im 13 and i have 13 inch biceps. they’re pretty small for my liking but it is what it is i guess
List:
#1 1:44 Dumbbell Hammer Curls
#2 3:12 Seated Alternating Curls
#4 6:15 Incline Bench Hammer Curl{ tilt bench}
Please somebody explain to me what bicep excersises I am supposed to squeeze on
What’s with the haters pointing out his legs? He has very shredded legs which is far better than having big round sluggish looking legs.
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?
Do I need to keep doing bench press as a part of my arm workout?
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..
What do you think of ab trainers like the rolling crunch ones are they bullshit or do they actually work? Im curious
Yeah I’m gonna do it tomorrow at gym, and I want to change completely until the school year, wish me luck
Hello I have a sports channel and I want your support. Can you subscribe to my channel please?
Actually long head gives peak and short head gives thickness
This video really helped me alot in my getting my biceps bigger and stronger. Thanks for sharing this posty with us. Also here have some of the best bicpes workouts. Check it out here:
https://www.energykeeping.com/5-targeted-workouts-for-bigger-biceps/
this mans looks like he has snakes for veins. Its scary to look at.
Its funny how u r trying so hard to suppress ur accent
Anyways great vid man
sir which supliment u hav to use plz tell me a good protin or subliment name thnk u
What are some ways to lost a lot of fat? I read lots of superb opinions on the net about how exactly Custokebon Secrets can help you lost lots of weight. Has anyone tried using this popular fat burn diet plan?
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
Appreciate Video! Forgive me for butting in, I would love your opinion. Have you considered Giulian Bicepify Boarhound (erm, check it on google should be there)? It is a great one of a kind product for building huge arm muscle fast minus the hard work. Ive heard some unbelievable things about it and my best friend Jordan after a lifetime of fighting got excellent success with it.
plz show the primary excercise those who wanna begin for first time like me
Man you are so lame: learn some things about Anatomy in practice I will not tell you where is the truth, you gonna find it out how muscles rlly work. Oh and btw there are 3 different flexors in elbow joint….so sad
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!!!
I like to watch people do stupid shit in the gym and then I give them nicknames. Your nickname is “Chicken head” because you move your head at the top of every exercise like a chicken pecking for a worm.
Maks 40cm w bicepsie a ziomek pierdoli jak by mial z 60 co za ciul
Great Video clip! Excuse me for chiming in, I am interested in your thoughts. Have you tried Giulian Bicepify Boarhound (Have a quick look on google cant remember the place now)? It is a smashing one of a kind product for building huge arm muscle fast minus the hard work. Ive heard some super things about it and my friend Sam after many years got cool success with it.
Should we split these through the week or hit all in one workout?
man those r the dream biceps for all guys not ugly and big yet still look amazinf
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 know great place to learn about workouts. Just google for ‘Unflexal’:)
Hey master. I really like your videos and your illustrations are amazing. Very easy and simple to understand. I workout at home… And am enjoying following your tips. Thanks for making these videos… Take care….
Sir, please speak less and show the practical way of workout.
Hey guys plzz watch you will love it……. https://youtu.be/_MtOxij4j8k
Chin-ups the best but them weighted chin-ups are KING
Good tips main!!!
I am Beginner so,How many days I have to Dumbell excersise in 1 week?
How much weights and reps should a teenager(16 years)
lift for bigger biceps that won’t affect the spine
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
good video but I hate how every exercise video has to have blasting bassy 808s at the intro and end. When I try to watch these vids at night it have to run to lower the volume when they get to the end
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
Shall I increase the weight to the limit to pump the bi bigger?!
My bi is also not wide in the bi area!!
What does it mean if my tendon kinda sticks out when I curl?
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.
0:46 Alternate dumbell curl
1:34 Dumbell drag curl
2:08 Hammer curl
2:51 Zottman curl
3:48 Dumbel concentration curl
Tell me why I learn more from watching this video than I do at skl? Lmao
Man my cable curls are at the end of my workout too, you copying off me man? Nahhhh jk good ass video as usual
Aapko ye cover song jarur pasand aayega
https://youtu.be/TYMDG-cpiAI
Hey I have one question
If we start doing abs exercise then some one tell me our body is not growing after is that true someone help
Thank you so much. I have learned a great deal from your fab video clips. Really appreciate your expertise. Smashing!
should you do the bicep workout and the tricep workout the same day, in the same workout session?
Been at it for two weeks now bro and growing already. Sore as hell but lovin it!!! Keep up the good work and I’ll keep watching!
When i train my bicep, my inner elbow serious does hurt for the next 3-4 days and i don’t know why that is or how to prevent it. I try to build it up but it doens’t seem to work. I think the pain is coming from my tendons
Do you suggest your workouts for beginners as well? I mean i’m one month old and i go massive but the gym doesn’t let me do as i please. I started following your workouts since a day ago and i’m really going beyond limits, PLUS ULTRA!
Hey guys so if I do all these excersices then will I be activating every bicep head?
A neutral grip curl of any kind will not make a bigger bicep… because your prime mover is the forearm! Does the word supination mean anything to you!
Cheers for the Video clip! Excuse me for butting in, I am interested in your initial thoughts. Have you considered Giulian Bicepify Boarhound (do a google search)? It is a good exclusive product for building huge arm muscle fast minus the headache. Ive heard some interesting things about it and my work colleague after a lifetime of fighting got amazing results with it.
The brachialis muscle will not make your bicep wider… hammer curls will only flatten out your bicep and make them look narrow… everybody does hammer curls and nobody’s got big biceps!
Reverse cross body curls with a hard squeeze at the top and a slow eccentric is amazing for the brachialis.
Bro, your videos are very helpful. Thanks for the immense effort you put to make these videos!
wow these certainly seems effective by just watching damn exited to giv it a try in a while
Nice video <3. Sir I lOVE you FOREARMS <3, how did you pump your forearm veins?? Plz tell
welp I’m getting off this video because I don’t have these equipments
Very useful for me sir.. God bless you sir. But The conversation is more than Exercise video
BEST BODYBILDER CHEAT ON CURL WITH EZ CURL AN STRAIGHT CURL AN DUMBELL ON FOOT PULING REGULAR PALMS UP GRIP FOR MAS…
I’ve seen you on ads and have thought you’re just like the rest but honestly watching this you know exactly what you’re talking about and you’re very thorough. Definitely a new sub from me
What is the best way to lost a ton of weight? I read many superb opinions on the internet about how Custokebon Secrets can assist you lost a ton of fat. Has anyone tested out this popular lose weight methods?
amazing video man! learned a lot about correct or variety forms. and how to hit the brachialis.
But is it the same effect doing exercise from @ 7:12 in normal stand. so just reverse curls?
Bruh the barbell ones aren’t working. I have my form correct yet i dont feel the burn in my biceps i feel them in my forarms and triceps
Plzz tell… How many set and reps i should do???? And also break between every sets
Yaar mein ye exercises 2 month se kar raha hu but mere biceps me koi chenge nehi aaya… or mein diet bhi puri le raha hu..
Yaar plz help
Appreciate Video! Forgive me for butting in, I would appreciate your initial thoughts. Have you considered Giulian Bicepify Boarhound (Sure I saw it on Google)? It is a good exclusive guide for building huge arm muscle fast without the normal expense. Ive heard some super things about it and my friend after a lifetime of fighting got excellent results with it.
6:57 the face you make when you bust, but she keeps on sucking
While shooting the video in the gym, his face looks like: where is everyone…I’m all alone today…
Cheat curl, cross body curl, incline stretch curl, and single dumbbell curl
What about the set and repetition and the weight increase or same?
Would you do these all on the same day in the same work out or break them out?
Can somebody please help me, how many reps would I do if I did all these as a workout and should I do them in sets in a row, or would I do a excercise then cycle back to it next round
Very helpful… this is coming from a kid. A girl. I love working out so these are real useful to me
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
Definately slept on that drag curl never even heard of it.adding that shit to the arsenal fam
Another thing that helps with the peak is to supinate your wrists when you do dumbbell curls.
nice videos Rob, but also train your camera man how to use the lens focus..
You explain in nice way… explain also the target muscles please
Is it necessary to do all the 10 exercises, or we can choose from the 10 which we want?
Thanks for the video content! Apologies for chiming in, I would love your thoughts. Have you heard about Giulian Bicepify Boarhound (do a google search)? It is a good exclusive product for building huge arm muscle fast without the headache. Ive heard some pretty good things about it and my friend after many years got excellent success with it.
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!!
CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!
Here they are the best of the best with dumbbells! Now go make those biceps HUGE!!!
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
Hey there I just discovered your YouTube you are awesome so informative so good to watch
So workout noob here: are we supposed to do all five in the same workout or just pick our favorite and run with it?
Thanks
I always see people neglecting the full range of motion with higher weight. When in actuality if they used a little less weight and got a full slow rep with control on the way up and down they’d see more results.
You forgot to mention the most important step make sure to comb your hair with a jagged rake.
BELANGRIJK KIJK OOK: JENSEN EN WOUTER RAADGEVER!!!!!!!!!!!!!!!!!!!!!
you earned a sub men.. but have a question.. at the moment i train my arms two times a week, first time im going heavy, second time im going light and high reps.. will this help me to add more size on my arms?
I need a bigger medial head of the tricep. My forearms are disproportionally big to the medial head so it gives my arm a slimmer look at the elbow
If I physically can’t do anymore should I keep lowering the weights to finish these 5 I went all the way down to ten pound dumbbells and still couldn’t finish should I have called it a day or go down to 5
On # 1 looks like your hips and back are getting the workout!
So many good ideas thanks!! I got to get more variety in my own workouts!
To train the brachialis, the best way to do it is to to curl with a bar and your hands have to be in a fully pronate position. It’s the best way to exclude the biceps from the exercise and train only the branchialis.
Does Custokebon Secrets really work? I see lots of people keep on speaking about Custokebon Secrets. But I’m uncertain if it is good enough to lost a ton of fat.
Great Video! Sorry for butting in, I would love your thoughts. Have you tried Giulian Bicepify Boarhound (probably on Google)? It is a good exclusive guide for building huge arm muscle fast without the headache. Ive heard some great things about it and my friend Sam finally got excellent results with it.
Would be great if you could provide us; how many sets and reps.
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…..
Great video content! Excuse me for chiming in, I am interested in your opinion. Have you tried Giulian Bicepify Boarhound (search on google)? It is an awesome exclusive product for building huge arm muscle fast without the headache. Ive heard some pretty good things about it and my work buddy got cool success with it.
How to make the weaker arm to be stronger like the other arm
Cross body curl vs Hammer Curl??? Which one is technically better
I wanna know so I can swap them if I need to
Good video man. Would all these together be a good bicep workout, 3 sets of each?
you got is all wrong. inclined dumbbell curl work on long head instead of short head.
Hey jeff like reading the comments, do you known a proper form for my thumb for scrolling.
VERY NICE YOUR BICEPS WORKOUT AND VERY VERY YOUR PRACTICE WORKOUT NICELY, AND VERY BEAUTY BICEPS
I AM ADNAN SAAMI RAAHI FROM INDIA
Wow! Thanks for this breakdown. What a great resource for getting specific results!
My brother. What’s up? “I WANT DEM GAINS.” How many sets are you doing and rest time between sets. Congratulation on your competition. Keep up the good work. Thanks. “KEEP GETTIN’ DEM GAINS!!” Donnell, Birmingham, AL
Love love love these.>>> ur2.pl/1182 Perfect for lifting at home and a better price option then just continuing to buy a set at every weight when I need them. Easy to quickly switch weight, not too bulky (though takes some getting used to), and gotta love the free Amazon shipping for such a heavy package!
Ik this video is from awhile ago when when they say “sqeeze” they just mean flex right?
May i know which exercise you should do first? Follow the sequence of the video?
When i do biceps workout,i get a sharp pain in my forearms when i drop the straight bar down and open my palm.
A lot of people need this video… I see people all the time not going all the way down on their curls and they also swing the weight
I put my resistance bands on the door knob at home to replicate high Cable Curls..
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.
Short head is best hit by having arms and elbow in front of you. Preacher curls. This puts slack in the long head, and places most emphasis on short head. To stretch short head, the preacher curl position with elbows in front of body, rotate the humerus(upper arm) wide or to hands to side of body, preacher curl with body turned away from preacher curl pad. Even better, upper cables inside the cable rack, humerus parallel to floor, out to sides of body, and curl like you are doing a double bicep pose. This stretchea the short head. Stretching a muscle for loading creates more stimuli for growth.
Honestly the most helpful and understandable video I’ve seen so far hope it works as good as it sounds
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
Excellent!! Video! New variations I never seen. Thats always welcome to break up the same old thing. Plus target different area’s of the muscle!! Thanks man!!
Hi, why is the hammer curl not done 1 arm individually like the traditional bicep curl?
Using momentum with standing curls is not necessarily bad or means you won’t get anything out of an exercise. Ever heard of cheat curls? It’s great for building bigger biceps…
“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
Hi Bro!!I’m following your channel and continuing to implement all these exercises in my home. Here, I’ve one doubt! If I do these exercises(variations) in no particular order, does it have any bad impact on my body? Hope you’d reply!!
frankly I like your videos but the problem is that I do not understand English and in addition I like to have the big arm as you can give me an idea please
My biggest question is how many reps per exercise and how many times? Right now, I’m doing 10×3 and it’s getting too easy. When I first started, I reached failure halfway through the last 10, but now I feel like I need more of a challenge. Probably doesn’t help that I’m only lifting 20 lbs, but it’s all I have right now.
Me? I’ve been doing isolation movements for the past year. I discovered my left bicep was smaller than my right bicep by 1/2″ inch, so The amount of reps depend on how many I can do with my left.
when u did them hammer curls your elbows werent tucked in. is this correct form?
Are all these necessary or can I just do the same excercize every time I work the muscle?
you can add weight to your chin ups by getting a fat stomach
Started lifting just to impress girls. But I ended up impressing myself
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
Can I get good biceps by doing hammer curls and rotational curls? Great video
Very much helpful and effective. Now I can feel more muscular than before.
Thanks fitgent.
I’m going to look like a right idiot swinging a barbell like that with 1.25kg on each end.
Command them to grow. People at the work gym and LA look at me like I’m crazy doing Smith Machine drag curls
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!
Damn it When did Brian Austin Green get so SHREDDED!!!
Bang bang
Hrithik rocks
(Those who dint get my comment: the footage he used in the beginning was of hrithik roshan)
Hi when i perform the hammer curl exercise, i seem to have difficulty with my left hand/wrist as it wants to buckle or collapse. I am not sure if it is related to me only having 1 tendon on my wrist where my thumb is? so maybe its taking more strain? So is my answer here to use less weight instead and be easy. I really have sticks for arms is disgusting, but i really want to do something about it.
You guys cracking up memes(good ones actually) on his forms, meanwhile his muscles are laughing at your fat..
All the bicep gains! Awesome dude. Since I can’t squat and deadlift right now I’ve been kicking up my arm game.:)
1:23 the neutral grip is activating brachio-radialis more than brachialis. Pronation grip is for brachialis!
I agree with the chin ups my man! Def grew my arms, but I do mine with a neutral grip so I think it hits my bracs more than my peaks