Table of Contents:
Full Bicep Workout for BIGGER Arms (4 EXERCISES!)
Video taken from the channel: V Shred
How To Build Huge Biceps: Optimal Training Explained
Video taken from the channel: Jeff Nippard
How to Do a Dumbbell Biceps Curl | Arm Workout
Video taken from the channel: Howcast
The ONLY Way You Should Be Doing Dumbbell Bicep Curls!
Video taken from the channel: Mind Pump TV
Get Big Biceps (AVOID THESE 5 MISTAKES!)
Video taken from the channel: ATHLEAN-X™
How to Get Bigger Biceps (5 Mistakes You’re Probably Making)
Video taken from the channel: Jeremy Ethier
The BEST Dumbbell Exercises BICEPS EDITION!
Video taken from the channel: ATHLEAN-X™
The 20 Best Moves for Your Biceps 1. STANDING BARBELL CURL Men’s Health This is as basic as it gets. You’ve probably heard serious lifters carrying on 2. CONCENTRATION CURL The concentration curl is a biceps isolating standard that you’ve undoubtedly seen performed in 3. STANDING RESISTANCE.The first biceps exercise to perform is barbell biceps curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of dumbbells, so this is a great one for maximum strength development.
The barbell curl is one of the more iconic biceps exercises to date. When done correctly this exercise targets the biceps and can add serious size and strength to the entire muscle.If you performed three heavy workout, and you did not manage to inflate your biceps a little, so get out of heavy training exercise (ups dumbbell biceps sitting). Leave only ups the bar for biceps. When progress stopped, make the rest of the biceps workout for 2 weeks.
It is best to take a break from general strength training for 2 weeks.Grasping a bar and flexing your wrists (wrist curls) works the wrist flexors on the underside of the forearm, while extending your wrists back (reverse wrist curls) target the extensors, which are the small muscles of the top of the forearm. As the smaller muscle group, forearms should typically be trained last. 10 Keep Your Elbows Locked.Use an underhand grip to get your biceps more in on the action.
So blow up your biceps and attack your back, core, shoulders, and more with these six moves. Work them individually into your.How to do it Lie on your stomach with your arms and legs extended. Engage your glutes and shoulders as you simultaneously lift your arms, chest, and legs off of the floor.
Hold this upward position for 3 seconds. You’ll look like superman or superwoman.To work more the biceps, make sure your palms are facing you (this is called supinated grip or an under grip).
If your palms face away from you (pronated grip), it will work more of your back muscles and less your biceps muscles. The under grip works more of the biceps muscles, while of course still hitting your back’s large muscles.Build a 15 to 20 minute routine. To work out your abs, you need to do at least 5 to 10 repetitions of each exercise you add to your routine.
Set up your routine in a way that works for you. Ideally, you want your routine to be 15 or 20 minutes long, but as you get stronger, you may find you need to work out longer to get a similar benefit.Focus on the two heads of your biceps, which rest side by side.
Perform biceps curls with a grip that keeps the pinkies even with or higher than the other fingers to better recruit the biceps brachii short head (inner side). You also use the short head more when you take a wide grip on the bar.Grasp dumbbells with an underhand grip (palms facing forward), arms hanging down at your sides. Flex at the elbows and curl dumbbells up to approximately shoulder level.
Keep elbows close to sides.Incorporate pectoral fly exercises into either your bicep workout or additional strength training workouts on days you rest your biceps. Lie down on a bench so that your head, torso, and rear end are all supported, but your legs are off the bench.
Bend your knees so that your feet sit flat on the floor off the end of the bench.The most famous technique for building arm muscles is the curl, which increases the size of the biceps. Some trainers, however, make fun of this exercise as “curls for the girls” because men often.
Before you lift a weight, do at least five minutes of aerobic exercise to get your muscles warm and pliable. If you’re going to do arm exercises and there aren’t any upper-body aerobic machines around (such as a VersaClimber, rower, or cross-country skier), you can even do a few minutes of arm circles.As you raise the dumbbell keep good posture and try not to jerk your body. Aim for a smooth and controlled motion.
Variations include a sitting bicep curl, and a hammer curl, where you turn your palms in towards your body.
List of related literature:
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| from Understanding Pathophysiology E-Book | |
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| from Don’t Let Your Emotions Run Your Life for Teens: Dialectical Behavior Therapy Skills for Helping You Manage Mood Swings, Control Angry Outbursts, and | |
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| from Body by God: The Owner’s Manual for Maximized Living | |
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| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
| |
| from Understanding Pathophysiology 3e Australia New Zealand | |
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| from Weight Training For Dummies | |
| |
| from Namaslay: Rock Your Yoga Practice, Tap Into Your Greatness, & Defy Your Limits | |
| |
| from Natural Bodybuilding | |
| |
| from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight | |
| |
| from Introduction to Special Education’ 2007 Ed. |
312 comments
Anyone tried the Custokebon Secrets? I have heard several amazing things about it and my work buddy lost tons of weight with Custokebon Secrets (look on google search engine).
I’m new to learning how to lift weights. But out of all tutorials/tips, I feel like this one’s got it right and explains it really good. At least to me it makes more sense.
I thought I needed heavier weights because I’m not feeling much. But I was probably just doing it wrong.
Gonna give these tips a try tomorrow. Thanks.
I’ve been doing this naturally. It was the stance most comfortable for me
Me: ok I’m stuck at home and all I got is dumbbells. What you got for me?
Jeff: good news! All you need is dumbbells! Ok so for this exercise, we’re going to use a pull-up bar, and then for the next exercise we’re going to us the pull-up bar with some more flavor. Then, you’re going to need an adjustable bench for this incline workout.
Regarding mistake number 5, is the lack of response something which you can tell from just one or two sessions when starting out?
Can anyone help us out & tell me how many sets and reps of each exercise I should do?? & what does training to failure mean? & is it related only to reps or sets as well??
I scrolled down just to say I admire your intelligence and appreciate the data driven suggestions. Thank you
I’m getting anxiety because it looks like his blood vessels are about to pop
Thanks for this, I am hoping this will cut my back off from working.
My biceps sure turned blue after this just like in the thumbnail but there was also a tinge of black in there. It hurts a lot man. I also cannot move my arms. But sure good going jeff. Thank you.
Big Lie!
Why my biceps didn’t turn blue after all the exercises?
Why can’t it be one at a time? I got two dumbells but different size weight. And what about a curl bar? You can’t put your hands sideways with that lol.
athlean x you are greater all work out true work out and all body work out is gold can you share guide my coach please?
I was wondering if i could do the hypertrohpy combination with that metabolic stress one or you pick on combination from both of them??
Im a tall dude. 6 foot 5. I struggle to build biceps. Dont know if its my height that plays a factor in my bicep deficiency
I don’t do any research, i just watch jeff do the research for me. Thank you sir great vid
Great video! Watched it twice to absorb as much of the good stuff as possible. ��
Note to myself
3:01 (nach vorne gelehnt, Ellbogen an knie) 12:17 5:48
Waitress curl (offene hand)
Chin ups on a straight bar kill my inner elbow. Can’t do it.
My friend, your legs are so chicken that it would be dangerous for you to be near a KFC restaurant. Damn.
with curls I always find that using an arm blaster works and placing your back against a pillar or wall works wonders. It’s old school tech but still gets the job done.
I’m sitting in my living room… With only Dumbells… I have literally just been watching Jeff work out at a Gym ��
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I’m dropping a like in every video I see of this guys
No bs, straight to the point, I learn a lot from him
your a smart dude. thanks and always appreciate how you explain everything very simple and to the point! Particularly love the flat foot while squatting technique. Has always been an issue for me.
I Love Kitten. I also have three kitten and I am also making vdo with my kitten.
https://youtu.be/j1XhADJ2Lfo
What’s your thoughts on this kettlebell curl? I do them but with more of a form like yours rather than a centered roll like his. I do 3 sets of 10, rolled forward than back
Resting 3 mins in-between is actually best for growth, proven
The itsy bitsy things that you teach us makes you so special.
Is lifting the weight near your head when doing the curl better?
stupid question. But with these best dumbbell work outs. Are these just to pick and choose. Or is it that you are recommending to do this whole video in a single session? Like, this video is for one day next day do the other video. For those who want a primarily dumbbell exclusive work out.
Damn it, it changes everything I can feel the pain with light dumbbells thank you!
Jeff your a great guy thanks for sharing these videos for free
Why in the black t shirt he looks much smaller than in the grey one i mean seriously. Did anyone else notice or it is just me??
I prefer not stimulatenously but together both biceps curling at the same time. Why?
1. It will automatically engage the core since both biceps are curling (Core work out right there)
2. You can balance the strength, because by alternatig curls, or single arm curls. you wont notice the differences in strength of the arms. By lifting and curling it together you can actually analyse the imbalances.
One day we are gonna day, and all this hard earned biceps, triceps, packs will eaten by guts bacteria and all other insects.
I have a slightly curved spine, would the full body selection hurt that? I have been told not to do crunch motions to avoid back pain and making it worse
Don’t know why there is hate out there on this guy. Good, fluid presentation…good demonstration, has the look and great explanation. Got another subscriber right here!����
Started using the technique outlined in this video about rolling the shoulders back, I did 2 sets and was destroyed. Had to drop weight on all my bicep workouts as I realised I’ve been doing them incorrect
Your videos have literally changed my life. Thank you for all you do ��
At 53 years old, I can say that this (see video link) has always been the most aggravating part of trying to stay strong and grow. Everyone telsl you something different. I want to trust AthleanX (and I do), BUT there is always someone telling you that the other guy is doing it wrong. On top of that, after decades of reading and listening to the “experts”, I find that EVERY muscle head in the gym and EVERY video of any well-known bodybuilder that we’ve ever seen shows these guys doing EVERYTHING we have been told for decades not to do. Swing weights, drop weights after lift instead of lowering slowly, etc.
Anyway, enough ranting, watch this video. Especially you Jeff. I’d love to hear what you think of what this guy is saying.
https://www.youtube.com/watch?v=Ot2QgK5K_Hg
I can give a tip to the guys with adjustable dumbbells.
Just load one side more and make the supination harder. Trust me it works really nice and gives good results
Very knowledgeable, Need to work on the audio you sound to robotic, be more charismatic. Just saying.
Most legit and trustworthy fitness coach. How many sets do we do for each exercise? Anybody know?
My problem is that I’ve been using my fore arms to do these. Haven’t made any bicep gains in years:/
obviously this guy doesn’t know to keep elbo in place, and 30 lbs how cute
Is Custokebon Secrets useful to lost crazy amounts of weight? We have read numerous good stuff about Custokebon Secrets (look on google search engine).
Hey ok ok you have big biceps but what you recommend for beginners without any muscles lol
brilliant video, so glad I do these properly. Thank you for this. I see so many people in the gym making so many of these mistakes.
Lifting light will give you more definition. Heavier weights produce more mass.
Does Pullups activate the long head nore than the short head? I mean the ellbows are behind the body ��
Guys, guys…. I need some help, any idea how a person could perform bicep curls lying down? I have no fancy equipments at home. Just an easy curl and a set of dumbbells.
I am a dialysis pension, I have lost my balance and out of shape have no money and need help so any help?
This series should be called the dumbell and dogleash exercises.
Thank you I finally I workout video that about workout not about the person what’s workingout.
1.3k dislikers are surely the ones getting fat like a jumbo.
I like it how the biceps are so small and yet they’re so hard to train simply because, there’s only one way of training it, maybe not hard, more like boring I guess
I watched this at 0.75 Playback Speed, and understood it. Very good
has Jeff made any videos on bicep blaster workout equipment?
For men lol, because we all know men are the only humans with biceps XDDD
Wanna get stronger faster? Do 10 reps of your 1 rep max..you will have to use your off-hand to help lift the weight..I went from doing 20lb max dumbbell curl to 30lb max in like 2 months..but i didnt gain much size ������
Sorry my man. Your bicep curl is absolutely correct. Buuut when you use your shoulder raising the dumbbell past your full range of motion, you fully contract the longhead.
My arms size is 17,but I want my arms size around 20! So what shoul I do to increase my size?
Question: things to consider if you’re in your early eighties (but in ok shape) and like to use weights to keep your muscles from shrinking
What is Custokebon Secrets and how does it work? I hear many people burn their weight with this popular lose weight method.
Sir I am from India and I didn’t understand your language if you dubing your video in Hindi so easy for me and I can get benefits for your video thanks
I felt so much more tension in my biceps.. thank you for the tips
My triceps have gotten so much bigger in just 2 months but my biceps are laughable����
Hi there, I want to know if Custokebon Secrets, will work for me? I notice many people keep on speaking about this popular weight loss diet plan.
Anyone know what is Custokebon Secrets about? I hear lots of people lost a lot of weight with Custokebon Secrets (do a google search).
I’ve been told to breathe in during the lift and out during return to rest. Which is it?
the people who dislike these videos are the ones who are too lazy to work out
What about the Scapula, should it be flexed during the Bicep Curl? Thanks!
Mr Nippard and community in a push pull legs split, is 6 bicep exercises (18 sets min) enough to build big ass guns?
What was ment by the term ‘volume’? Was it the weight or number of exercises???
If you do a full set with each arm separately, you can do more work than lifting together.
Just Like I thought, I am not Lee Haney, Arnold S. Or Lou Ferrigno, I try to Do My Workout Whenever But, Is it better to use A comfortable weight For You When Doing Your Biceps Or Triceps? And Not to Over Exert Your Muscles? I have always Used Low And Easy Weight Approximately 20 lbs because I can do it Properly And in a Smooth Motion.
PTA here, love watching workout tips by people who understand and use terms like active innsuficiency or reciprocal inhibition �� keep up the good work.
So I was actually doing things right? Da fuq. My biceps are small though
You just fixed my bicep curl exercise keep on helping us Jeff…
I hope your videos will be translated into Arabic so that you can understand your full words and thank you
Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from NextLevelDiet. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.
1:40 I’m sure it works but my ocd is going off just looking at that! Lol.
I have heard from other youtubers that a close grip activates the peak better but he says a wider grip does. I am very confused
दोस्तो अगर आप भी इस लाकडाउन में ऐसे व्यायाम �� की तलाश में है जो कि बिना जिम जाए घर पर ही बिना किसी उपकरण के कर सके तो एक बार ‘fit with arpit’ YouTube चैनल पर ‘quarantine workout series’ playlist को अभी देखे।
please do sponsors i love your content but cannot manage a program purchase so plz do sponsor
i do everything wrong but i still look fine and see results im happy with. I just never over do it. ” Dont over do it, just do it over “
Great bicep info and everything but ummm… this guy is gorgeous! ��
Jeff is a visionary. He knew it all that gyms will be closed. So, he made these videos to enable us to train with dumbells at home.
I’ve watched a thousand people on YouTube who explain this stuff. I started as a smaller, weak, skinny person who wanted muscle so bad. I found your videos and feel so much better and have the best pump always. Thank you for factual, informational, and well made videos
I Have 4 dumbells and 2 barbells at home cuz My nearest gym Is 19km away
I searched up how to get better curly hair and found this how?
I tried this routine this morning and i definitely felt it working a whole lot better than before thanks heaps
2:42 dumbbell curls
5:10 Ez-bar curl
7:40 incline bench
9:49 hammer curls
I saw the for fat lose thing in the description and I was wondering if it’s safe for me. I’m 14
The problem is that nobody says how much weight should we put to do curls, light or heavy and how many?
Great video. I end up with tendinitis in my elbows when I do curls. Any ideas how to curl without the pain?
This way didn’t increase bicep because while takingdown dumbell it causes effect moreon tricep.
Can you do a similar video only w the correct form and with reps, just to play and follow the sets and reps w you? Thanks!
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I read plenty of good reviews on the net about how exactly Custokebon Secrets can help you lost a lot of fat. Has any one tried using this popular weight loss secrets?
I respectfully disagree. Unless I misunderstood you. I find it easier curling two dumbbells at once. I have one 50 lb dumbell and badly want to go up but am stuck in the two 40s I have. If what you say is true, to go up, I should take the one 50 I have, knock out X amount of reps, then switch hands but I can’t do it! I do 4 sets of 10 reps at 40 lbs, but only 2 reps or so with a 50 lb dumbell for one hand! Again if true shouldn’t I knock it out? But I can’t. I know if I had the other 50 so I have two 50 lb dumbbells I would actually have better balance and knock out more reps!! Just my own observation been trying two years now. My reps with 40 lbs. and sets have gone up, not for the 50 lber!!
Uhm is it normal that i was searching for the dumbell anime and found this?
What is Custokebon Secrets? I’ve noticed many amazing things about this popular fat burn diet plan.
Hello i am 14 years old and i have 11 inch biceps without working out is it good?
Hello i am 14 years old and i have 11 inch biceps without working out is it good?
I,does all this down the gym,only thing is chin ups,I can’t seem to get over 6 for some reason,I’m only 14 stone 2 pound,but I am quite broad across my chest.
Thank you Jeremy. Professional presentation with good information. Nice Job.
How tall are you man? Your physique is amazing. You muscles make you look big but when I picture you without all that mass you come off as something like 5’7″. I hope i can look that big, I’m only 5’8″.
Awwww 2015 video, remember young Jeffy when he hadn’t outswole his shirts?
I know doctors who know less about human anatomy than this guy does…
30 hours of editing!! Thank you so much for your efforts!! love you, I want to watch only your videos for all and any exercises. Love your accuracy in terms of time, explanations, and editing!!! subscribed since 2 months
Yeah yeah yeah, I get which muscles I’m working. You said that in the title. What are the workouts and what do I need to look for?
I have a really high metabolism what foods are best for me to eat
Guys. lost a ton of weight does not need to be hard (I used to think it did). I’m going to give you some tips now. Look for a popular fat burn method called Custokebon Secrets (google it). Thanks to it I’ve lost tons of fat. I should not even be speaking about it cause I do not really want a bunch of other guys out there running the same game but whatever. I’m just simply in a excellent mood today so I will share the wealth lol.
I’m just getting Into working out and I’m getting anal about sets and reps. Does it really matter? Right now I do 2 sets of 12-15 reps for bicep curls. Is it really that much of a difference if I did 3 sets of 8-10 or something?
Thank you for the video!
But I think that rotation part 0:51 is not right.
hey man i watch your channel alot heres a question for you, no one else seems to be able to answer, im still not old but iam 41, im still in pretty decent shape considering, and still fairly strong, stronger than my 17 yr old whos 2wice my size but, BIG BUTT here, i have been on dialysis now for about 12 yrs, would you have any suggestions diet wise for someone like myself that will pack on weight without giving me a heart attack, it would take forever to explain why but if you look up the dietary recommendations for a dialysis patient youll understand why, but as of yet bro, no one has been able to help me out here or give me a good down to earth non money killing list of what i should have daily to pack on the weight and maintain my health and bulk up, not to mention i need to every single day battle muscle wasting as well which is a side effect of dialysis as well, and on top of that i have a stupid high metabolism, any help here, LIKE AN ACTUAL LIST, of what you would eat throughout the day based on the diet im supposed to have and avoid the things i cant have would be very appreciative. by the way too much potassium is a HUGE nono
This is amazing thank you! Omg. I just now realized why my inner elbows hurt, its because when i deadlift im not gripping the weight correctly and my grip gives out while im doing my last rep, extending my fingers and killing my inner elbow
Why can’t I find your Instagram account? Yes I typed it correctly
on the day after my ‘pull’ day, which obviously includes arms, i notice my brachialis and that whole connective area around the biceps is toast sore but the biceps themselves aren’t really that sore. what up wit dis?
Your the best. i have bad night shoulder pain. I don’t know if it came from my bicep tendon or my shoulder. can you help?
Why did you stop uploading? You are one of those I keep on following
this is much more helpful to understand what muscle does what and how to activate it…back to the 10lbs for me…
I watch your all videos and I love watching your videos and following your tips and advices…I really want to try this bicep exercise bcoz I’m trying hard to get bigger biceps..and finally I would like to tell you that I love you man I love following you ♥
What if I don’t have an Ez bar should I buy one or could I use something else
Hi sir I left exercise years ago maybe more than 6 to 7 yrs. I want tonstsrt other again so how do i start. Shall I start with heavy exercise or light start and then increasing the frequency. Please inform me. Thank you.
You forgot to mention to not go backwards when you lift cus it puts weight on your back and doesn’t work out the bicep properly
Jeffs biceps have their own you tube channel,awesome tips loving the gains
99% of you yootoobers have SHITTY music taste
Rap is GHAY, just stop
Wrong… Taking thode elbow back will target outer head mostly and the inner head will be under trained…. Faced the same issue… I mean both elbow behind and eldow in front is Nessesary for full development…
I’m 15 and I wanna use some sort of supplement or pre workout or something like that for when I workout, any recommendations or tips or anything like that?
I have just 1 dumbell at the moment and starting out exercising at home. Is it ok to do a set with one arm and then switch to the other? Or do I have to buy a second dumbell
Jeff would eat thanos for breakfast. This damn avengers going through a time machine aint shit when jeff releases his ultimate power.
man if i can get a body like this aint no one gonna tell me anything
Jeff Nippard may be the best resource to reference for body building. Dude has helped me immensely!
Whenever I get to the my third set, my arms tend to give when I’m in mid-set. Is it ok to drop weight and finish the set? Or should I just wait a bit until I can finish up the set?
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I’ve been working out for 7 months now, this is easily the best bicep breakdown video I’ve seen so far. Thank you Jeff!
I’ve been doing 8reps 3 sets since I started 2 months ago is that wrong then?
Coah? Is it okay to work out Biceps and Triceps at the same time? Or Chest and Back workout at the same time?
I came onto this video because 2 days after I curl I can’t st straighten my arms without excruciating pain
I’m on month five of exercising and I’ve only been doing dumbbells for two months,I’m a woman and I’ve never done arm workouts other than work and all I have is a concrete dumbbells that are too heavy for me so I’ve been lifting one with two hands until I can lift with one hand. I can’t afford equipment so if theres any way to help me with getting stronger so I can lift with one hand, I’d really appreciate it.i really want to better myself but all the weights I own are between 15-50lbs and I’ve never done arm workouts other than planks.
how many curls must be done and following what routine during the week
How effective is Custokebon Secrets? I have noticed several awesome things about this popular fat burn method.
What about breathing? When do we breathe in and breathe out?
Dude wtf your arms looks like fucking space x falcon heavy rockets ��
Wait a sec doesn’t this exercise only give muscle for the long head Bicep not the short head bicep
Anyone else hitting arms today? Timestamps below:
0:11 Introducing the curl
0:33 Joint actions and muscles involved
1:55 Barbell vs EZ-Bar vs Dumbbell Curls
2:38 How heavy should you go? How many reps?
3:13 How wide should you grip?
3:44 Can you target the bicep “peak”? (Long head)
4:09 Curling technique (execution)
6:44 Most common errors
Enjoy! I’ve got a new upload on the way Saturday sharing my current thoughts on “powerbuilding”. See you then!
I feel a crack on the right (outer-side) of my right elbow when im curling. What should I do?
holy crap this video is so amazing
I never knew I shouldn’t go higher than that for biceps
I use 10 kg for each hand I wanna know how much I should do in a day to see progress… Pls Tell me
What about back pressure? I’ve been treated with Facet Syndrome lately and i’m gonna have to rest for a couple of months. When i do start again i’m gonna have to be extra careful about back pressure and posture. However i’ve always felt my back engage when doing bicep or chest exercises, even your posture does put some weight in there…
I lowered my weight and everything yet i still cant get rid of the moving of the elbows and i don’t shrug but i feel the burn in my traps
God I wish the idiots would see that always say hey you’re not going all the way up
Just would like to ask which is better in working out. Concentrating on a certain muscle group and when you get that muscle group thats the time you change into another muscle group OR do all muscle group in a one workout?
Perfect for home work out especially since the gyms are closed
What about drag curls, roll em up to your chest and it helps on the long head of bicep cmon now
Others keep telling me that i shouldnt get the curl up to my nose. Someone give me a advice that i can trust
I’ve never felt a burn in my arms doing curls and I never understood why till this video
ez curl is to prevent injury but less effective simple. reseting at the bottom is not right keep a constant stress on the muscle until the end
This was super helpful for me. For some reason I just wasnt feeling it in my biceps, my wrists would get tired but it wouldn’t feel like I worked my biceps and it was real annoying. Thanks for this.
Very informative video. Thanks. One thing, you wrote “tention” at one point.
Excellent info, now I know what I’m doing wrong and why I’m having Trap pain afterwards, thanks!
Most people try to show off and jerk it. If you control and count to 5 on the way down failure happens quicker.
So stupid, I’ve been doing straight curls this whole time wondering why I cant curl more and why my bicep wasn’t thick. Start turning them during the motion and boom I’m curling 40 getting pumped asf.
How do I bring my arms down without having to move around my hips ��
when I was training 5 days a week, the ONLY way to make gains consistently was to watch form for every movement. My arms grew a lot when I started focusing on different ROM exercises.
for some reason my biceps are getting big but i dont feel any biceps pain when i do the classic curl but in other bicep exercises i feel so much more biceps pain and contraction
One question do we have to do one exercise then rest then do it again then rest then do it again then rest or do the whole workout once then again then again
Excellent, but how many reps; what are the indicators of just enough?
Elbows pinned to the side, got it. 01:05 Why are the forearms 20 degrees out from the upper arm? Wrist, elbow, shoulder should be in one line, as shown 01:10, yes?
Do you flex your triceps at the bottom for full range of motion before going back up or just keep them straight?
You remind me of that jealous dad at the school gates that sees another dad with bigger muscles ��
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Whenever I do bicep curls my forearm muscles become bloody tight.
I never know that I did it all wrong in the Gym until I watched this video ��
I’ll be doing the exercises in this video and the ones in your triceps video, in supersets… with super low weight because that’s all I can handle right now. Can’t wait until I’m back to normal and I believe your workouts will get me there!
Will it work if i only use one dumbell and i do an equal number of reps and sets per side
Jeff’s veins are straight up swords, they could cut you like paper.
Thanks a lot for the tutorial as I could say I have noticed my mistakes and it’s becoming productive
Right now the best natural body builders are Canadians. Jeff Nippard, Greg Gallagher Tre Bien ������������
Ok, Im done being a dick
I just found your vids in tje last hour and I think youre content is upper tier
Good job mayn
It’s still astonish me just how a number of people have no clue about Custokebon Secrets (do a google search) even though a lot of people lost lots of weight using it. Thanks to my pal who told me about it. I’ve lost lots of fat.
“..and if you feel any wrist pain, HEHE then don’t do it..” priceless!!!!
It’s difficult for me to keep my left elbow locked in place by my side. Toward the end of my reps as it gets more difficult, it always wants to move forward
hold on
you said breathe when going against gravity, which means we should be breathing when lifting the dumbs and releasing breath during the negative. But you did the opposite in the video
I can’t tell you how thankful I am for this video for the longest time I was just throwing them up then back down thinking that was the proper way to do it
Thanks a lot!! You’re a great person with a perfect body and the most important thing is a gentle personality ������ ❤️❤️❤️❤️❤️❤️
Bro I need help im tryna do cardio and weight training but I don’t know if I should do both at the same day when I work out. Basically, should I choose between the two or do both to gain muscle?
Athleen-x these tecniques have helped me to improve my bicep form even more I’ve been doing the gym since April this year and before bicep curls were my weakest link now they are my favourite excerise my biceps are noticeably bigger and wider since April so are my tricep and other muscle groups if I didn’t watch your guides about gym form diet and injury guides I would be a stuck in a black hole not knowing what to do with lots of injuries aswell
I just can’t feel the bicep much when I do BB bicep curl, just kinda hurt my forearm alot
I’ve been lifting heavy on bicep curl does that mean I’m doing it wrong and nothings really happening?
why the rotation at the start if you could keep it in the same rotation all the time o.0 https://www.youtube.com/watch?v=qia2yOo6VJo in this video it’s recommend, since it targets the biceps more and if you go all the way up too you get more out of it as well..
been going back to the gym for 3 months using gym machines but i wanna start doing some free weights great clear videos ty:) even if this video is 8+ years old soon
Anybody tested out the Custokebon Secrets (search on google)? We’ve heard numerous amazing things about this popular weight loss method.
By any chance can you come to India Mumbai to set up a gym and share your thoughts. I’m sure we all will be delighted to receive your instructions for a perfect workout catering to the requirements of an individual.
Same weight on all 3 sets? Or do you increase weight each set?
I seen a 1000 videos that say different but none of the dudes are buff as this dude so fuc it i doing it this way
Hi Jeff. Your approach is amazing! Can you please help me out with a problem. As I was doing the hammer curls like you mentioned in this video I felt pain in the base of the wrist (inside part right where hand meets the arm). I did not feel this pain while doing simple dumbbell curls. Kindly let me know how I can alleviate it? Should I switch to simple cross hammer curls without twisting the wrist and lifting elbows at the end?
Is it worth dropping the weight a little in order the raise the arm higher in dumbbell curls?
Thank you so much for going to the exercises straight away!!!! And btw what would you reccoment for breakfast for building muscle?
What if your targeting different heads of the biceps? Titles like this are dumb
Hey Vince, what are your thoughts on this bicep curl bar exercise?
Thx!
https://www.youtube.com/watch?v=zTPso5wTS8E&fbclid=IwAR1vN-YGnY8taw3GAPNjqWEKKToDk3rY_KpzGDYbmGf_qoFSGN27ICfKmMA
I must add this video to my playlist: “weird videos where Jeff wears a shirt for most of the video”
Thanks Vince I will have to give these a try. Every time I do bicep and tricep workout I don’t ever really feel a “burn” like I do with chest and legs and it’s so frustrating!! Don’t know if I’m doing things wrong or what but literally no burn at all and no gains ��
Premise: what are barbell exercises to work your biceps
Jeff: use the barbell as a stepping stool to do chin-ups
You content has come a long ways, thanks for sticking with it and teaching us useful physical health lessons.
HAPPY NEW YEAR bro
.hope your coming back soon miss your awesome dumbell workouts
i feel you get a better squeeze on the bicep with the shoulder flexion
Idk about you but I would be kinda scared to jump with weights between my legs ��
ty man. i use to do the biceps wrong and now that iam doing it right i see it is harder because i havent been doing it right. but now i know and now i can look fowards to more workouts doing it right. cheers!
Wow, pretty good video. I’ve seen a few different creators videos on social media and YouTube. Everyone is different in their own way. Very professional and precise.
That barbell is hella long. What do they wan you to do, load 7 plates on that thing? Breaking news, strict barbell curl added to the big 3 in powerlifting ;p.
Love the videos,you have inspired me to work out again definitely will become a contributor
i am from india ur video is very useful to me yesturday only i bought 3kg dumbles to do biceps am beginner when i saw ur video its very useful to me..without push how can i build my chest reply me
I dont make any of these mistakes, but whenever I workout my biceps I feel like I’m missing something.
Which music do you use in video, not intro music. The music in all video
Ive seen so many videos but nobody says about the weights, how much weight should i do for curls?
This video has been better than any book, and trainer has ever showed. Thank you. Thank you. Thank you. I have always considered my biceps to be the most stubborn, out of all my muscles. But after this tutorial I’m going for the gold.
Man you are an amazing teacher! Citing the papers that support what you say is a very nice touch. Thanks for sharing all these lessons for free
Good video. I wish more people would make good simple videos like this. Simple information that doesn’t go on for 15 minutes. Good man!
I LOVE your Knowledge!! Will be doing these my next Bicep Day.����
Does it matter one at a time or both same time? What’s better
u still looks alert fit fine good to see as it is loooking evergreen concerning a fitness gym centres neefing its fdifeerrnt ewiipments of hanling…..
Love your videos. Not just showing exercises but explaining them in detail with studies to back them up.
I have a question though (sorry if you have covered this in another video) but is it possible to grow new muscle fibres or are you born with a set amount and you can only make them bigger? Look forward to hearing from you
hey, can I use this video for my website for a project for school? ill be sure to give you credit on my website:)
Again extrmely well done and you should be poud of what youve been able to acomplish in all your videos on here.
Watching after a year i guess and i can tell just in a glance that u have beefed up…��
Dude you are absolutely my favorite work out influencer by far. I’ve followed your videos for a while and they’ve helped me so much with my form and overall muscle growth. Thank you so much for what you do!
Friends dont let friends skip traps hahahaha where are your traps dude? Your shoulders and arms are huge and no traps. You like square from the front.
I’ve been using dumbbells in my home for years, and tried many times to find a video on proper form and technique; this is everything I’ve looked for and more. Thank you so much for sharing and being freely informative.
I’m a young adult female finding it hard to do bicep curls. I keep my elbows locked, dumbbells at a managble weight for ten reps, but I just don’t feel any tension when I contract the muscle. When I touch my bicep it feels like it’s moving, so I don’t get why I don’t feel anything, or feel like I am getting stronger. My weight is at 10lbs, which is embarrassing to admit. It’s weird though, when I did 40 reps on 4lbs I could feel actual tension near the end of the set. I also find it really hard to do push ups as well. I do eat a mainly meat based diet, high in protein.
Am I the only one who thinks that this dude look like Barack Obama In white ��?
I’m doing the right form but one thing I can’t understand is how do you squeeze the bicep at the top lol
Öné of the best of nőt the bestest explan ön de biceps Kuril.
7 to 3 reps per set works wonders for me and because I also track volume, between 2500-3000kg excluding warmupsets is more than enough for purely bicepwork once a week. With that volume I have yet to hit a plateau. Soon hitting a 1RM of 70kg:)
You doing a big biceps video is equal to you doing a how I got so tall video folks… Nice arms with extremely undersized biceps.
What is the best way to lost tons of fat? I read lots of superb opinions on the internet about how exactly Custokebon Secrets can help you lost a ton of fat. Has any one tested out this popular weight loss methods?
every video i’ve watched has giving me excellent results and has changed the way I train for the better
Im glad i found this guy as im a 17 year old 250 pound ish guy and a little fat so i plan on jsing this guys videos to help me get into shape
Ive noticed in this video you mentioned doing a bicep curl one at a time. But then i remember from another video you suggested performing bicep curls simultaneously rather than one at a time due to the rest periods your biceps would receive. Is there a different purpose that performing bicep curls one at a time in this video rather than the other?
I love your videos jeff! Im starting my training now. Godbless ��
Everytime I search for a training video on YouTube there’s an Athleanx video’s thumbnail with Jeff staring at me
Realistic, comprehensive and practical advice. I have a V-Shred exercise video collection set in my folders for every part of the body. Vince makes sense without the hype. Thanks
When I do them like that I don’t feel any contraction or burning sensations.
Where do drag curls fit into the efficacy of a biceps workout?
I’m a little confused, since Biceps have “Fast Twitch Muscle Fibers” doesn’t that mean you should lift heavier weight with less reps, and less time in-between sets, as oppose to sets of 15-20 reps?!
I hit arms twice a week….but when I do curls (bar or dumbells) what I do is to put my back to the wall, slight slant at the back, but place the back of my arms against the wall, then go through as much range of motion as I can. By putting my arms to the wall, forces me to engage the arms in the correct range of motion without rocking them. Works great, lots of gains….
Rn am not worried about how my right arm is bigger than my left arm I will start worrying about it when I become 18 rn am 13.5
Hey, is this routine once a week or can i do 2 sets twice a week?
Thank you for the tips in this video and the previous one! I’ve been working out weekly for a few years without much noticeable improvement despite increasing the weight. Hopefully this will make a difference!
He starts out assuming we know things that there is no reason to believe that we do, for example, he says.”control the negative” without explanation. I don’t know what that means and he doesn’t explain.
I am 16… My height is 5’8”. Please tell that if I lift dumbbells, would it stop my height growth….
Please reply
Thanks! I felt like my elbow were doing weird things. This helped.
Dude you are helping my training so much. Thanks. You are awesome!
I like sitting down so I can push my foot to the floor so I don’t use my shoulders when doing a dumbbell curl.
Thank you. However, I really expected a discussion of a specific exercise for the long head, short head, and brachialis.
Very knowledgeable, Need to work on the audio you sound to robotic, be more charismatic. Just saying.
Looking for dumbell workouts to do in my office since I can’t always get to the gym.
Best Dumbell Exercises nice just what I’m looking for.
Video: Chin Ups ��
Did anyone else notice the girl in the back squatting 9,000 lbs at 4:28
Hi, so I’m a complete beginner who has just bought a set of dumbbells and am a bit lost as to what exercises to do to maximize my noob gains.I have been having quite a sedentary lifestyle for about 2 years now and am thinking of following Jeff’s dumbell edition, but should I follow it as a beginner or wait till I have reached a higher strength level?
Yeah everytime I workout biceps I just end up having working out forearms and shoulders instead ��♂️��♂️��♂️��♂️
Hi, I have this problem whenever I lift weights, it only widens my shoulders. I tried your way, but of no use, only shoulders widening. So can you suggest, as I dont want to widen my body structure, any suggestions.
I was very humbled to realize how much I had to reduce the weight of my dumbbells in order to correct the mistakes I’ve been making. Thanks for this great video!
Should i keep particular count on each exercise’s rep and than do a particular number of sets of each exercise. (Or)
should i just do it without a count until my muscles starts burning for each exercise and that way just do one set
Help me out with this
But u are so wrong…people listen to me…do Not lock out 100%..leave that 10% so the biceps will hang the weight…trust me full lock out will losse tension…
What do i do if i dont have a bench? Any good exercises to taget the long head?
Is the drag curl good for targeting the long head and does it also target the long head if i lean my back toward a wall and have my arms behind my body??
One of the best channel ��
Salute sir ��
No pain No gain PH subscriber here
At the moment I only have 2 kilo weights due to the coronavirus what is the best workout to do with those weights?
got a question, could i use this playlist of dumbbell only exercises, do 3 a day (the next day, do the other 3 and rest the first lot of 3) and keep workouts only roughly 40m or so but intense?
Should my arms be touching my side’s while curling or should I leave some space
I wish on these videos they would do more than one rep at a time…would be easier to follow how it should look.
“I like to get a little supination, which means at the top, you supinate”.
Ah, thanks professor.
Is it 12 each arm ( which means your doing 24 in total) or just going till you get 12?
Everyone else online says to do short reps between 6-12 to gain the most muscle
You’re videos are so annoying. You confuse the hell out of your viewers. Have no idea which dumb people give you views.
when doing bicep work the lactic acid build up has me sore for days
If i had his arms my confidence would’ve skyrocketed not e v e n k i d d i n g
Being bisexual and watching this is an interesting experience.
speaking of partial reps, i really like doing 21’s for biceps. follow that with 21’s on pushdowns, gives you a great pump in your arms.
Why are you swinging your arms up and letting the weight fall? That’s bad form leads to less gains
At athlean. I’m a skinny guy and always have been and I used to be really athletic 25 years ago but never had real muscle mass just toned and now I need a complete workout routine to build everything. I don’t know if you covered it in depth but I have to do this at home with resistance bands dumbelles and a barbell since I don’t have any access to a gym at this time. Thank you in advance
Great info & video! Thanks Jeremy. Never sacrifice the correct form just to use more weight ��
I like how that woman in the background is a lifting 2 -45 lb plates at a time like it’s nothing.
sigh i’ll give this a shot I got distal tenodnitis doing some chinups really badly years ago and my right arm hasn’t been the same since. I always end up feeling it in my foream and nothing in my biceps.
Should i be consciously squeezing/tensing the bicep throughout the movement or just focus on flexion and extension?
Love your videos but I had a question if you or anyone else would be able to answer this for me. I’ve tried everything in your video but I still just cant feel my biceps, am I lifting too light??
I tried today and I wanna say just what a great performance. Its most effective tecnique!! Thanks dude.
Perfect everything required for biceps is present but I would prefer Preacher curls over dumbbell curls
70+ years, very understandable video, been reviewing a lot of videos. yours is very clear and understandable.Keep up the good work
Does Custokebon Secrets really help to lost tons of fat? I have read a lot of good stuff about this popular fat burn methods.
hi i been following your videos for a while, which are great, i learned a lot and got some ideas for my work out thank you for that. Can you show a days full workout with reps and sets. for excample chest and biceps/triceps. Most ppl just shows some exercises like only arms, but they rarely shows a full workout.
does the weight matter or can push heavier in order to get explosive muscles or just keep the weight low and longer reps? i feel both same
Just came back from the gym did this workout for biceps, man I’m beat these workouts really work you out, great bicep workout!!
Very nice…thnks for teach right exercise….big fan��♥����….love from india��♥����������
Here’s an interesting one for you:
Back in my early elementary school days, I broke my left arm. Being right-handed and having little to no permitted use of my left for around a year, I naturally became very dominant on my right hand, with my left being all but forgotten about. Unfortunately, years of not training and simply relying on my right side almost exclusively, has left my left arm weak, and especially, my bicep flatter, smaller, and far less shapely than my right. What would be the best way to go about trying to get the near-forgotten arm to the shape of the right?
Training with more weight on the left? Dedicating left-only days? Doing a few extra reps on the left when possible? What are the better and worse options?
Love this breakdown with science. You can actually see if you are doing it right and feeling the muscle you’re targeting.
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If I’m using only 1 dumbell, should I do the split stance or just a normal stance?
You have increased a lot of muscle since the last video i followed of yours. Great video. ������
When I started I did all this correct form except one thing…I never rotated the freaking dumbbells, I just had them both facing parallel to me the whole exercise…once I broke that habit and started with them perpendicular and rotated them as I lifted like he does, it became so much easier and a good bit more effective.
dumb bell forearm essential to raise taking steps of setup such as others of cardio back parts apps….c
I am going to type this in hopes I help at least one person. Honestly, not much of this form stuff really matters (as long as you’re not increasing chance of injury). If you perform resistance training and attempt progressive overload over time, your muscles will grow.
HOWEVER, it’s ALL ABOUT THE FOOD YOU EAT AND THE AMOUNT OF THAT FOOD. One pound = roughly 3500 calories. You have to EAT. Most people wanting to gain size just simply don’t eat enough. Not even close.
Multiply your current weight by 17-19. Then, add about 500 daily calories to that. Healthy calories. Oats, Grains, eggs, protein isolate, veggies, chicken, fish, etc. Eat something at least every 2-3 hours. Honestly, if you’re weight training and wanting to gain size, you should HATE how much you have to eat. You’re looking at probably at least 4,000 daily calories (depending on ecto, meso, endo body types etc).
I recommend a MACRO breakdown of CARBS 50%, PROTEIN 25%, HEALTHY FATS 25%.
Lift heavy weights with decent form, and EAT QUALITY FOOD. I absolutely guarantee you’ll put on size. You don’t want to gain more than 1-2 lbs per week. Your body can only allocate so many calories for sustained muscle growth. If you’re gaining more than 2lbs a week max, cut calories back a little. You’ll gain too much fat (especially if carbs/glucose/glycogen) aren’t being burned.
Lift weights, eat lots and lots of calories, and get big. It’s honestly that simple. The sad truth is, MOST people just don’t understand what it takes to gain size when it comes to diet.
Hey V shred I am a big fan of your videos, I have problems that is my dominant side is left which is pumped but the right side is weak I am going to gym what can I do to make it proper
Great video! Thank you for posting! I especially appreciate the explanations about what to do/not do.
Many YouTubers are in love with this method but very few use this method in practice. If done improperly, this method risks Tennis elbow and injury. The rotation is not worth it, IMO. Just stick with Hammer Curls.
Wow. I’ve been using 25 lb dumbs for biceps before I watched this.
I tried the staggered stance and oh man. I had to go down to 10 lbs. And my biceps were burning up
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Thank you. This video corrects a lot of mistakes people have made. What about if I don’t have a bench at home and any substitution for the third part of the exercise?
This is one of the best explained video I’ve ever seen on this subject. Thanks��
Dang bro, you killin it. Man, i know you are super busy, but i recently lost 38 pounds and am trying to start helping others lose weight like i did. Can you check a video out and tell me what i need to work on to be a better Youtuber for fitness. Much appreciated bro, keep up the great work. Later bro.
Great pointers again. Can you do a 4 best exercise for traps and lats please?