Biceps Workout Tip You'll NEVER Forget!
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- čas přidán 13. 07. 2022
- What if I told you that I can show you a biceps workout tip that you'll never forget? In this video, I am going to show you a tip that will help you to grow bigger biceps and will work the very next time that you try it. The best part is that it can be applied to just about any biceps exercise you do, regardless of equipment.
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One of the most popular pieces of equipment I see used in any biceps workout is the EZ curl bar. While I think that it is a great tool to use when building big biceps, I often see something very wrong with the way that it is used when it comes to curling. Why? Well, most people choose to use the wider grip due to comfort but with the way the bar is engineered, it forces their grip out of supination and more towards pronation.
We know that the function of the biceps is not only to flex the elbow, but to supinate the forearm as well. To achieve maximum biceps contribution to an exercise, we need to supinate.
How do we fix this? Well we can flip the bar over and grab the handles in a position that allows for greater supination. However, there is another important aspect that we can't overlook when it comes to building bigger biceps and that is wrist extension. By allowing the wrists to go into extension, we are not only taking the forearm contribution out of the equation, but we are actually giving the biceps a better opportunity to supinate as well thanks to the way the anatomy of the arm and wrist is set up. So, the next time you opt to use an EZ curl bar in your biceps workout, just flip it upside down and grab the handles so that your hands are actually supinated instead of pronated. This will put the emphasis on the biceps and take away work from the brachialis.
What about using a different piece of equipment, such as a cable machine and doing cable curls? The key tip here is to make sure that your wrist remains in extension, especially at the top of the movement. This allows the elbows to come in tight to the body, forcing the hands to supinate relatively to where they would be if the elbows were drifted out. We also know that when it comes to big biceps, you want to keep the line of force perpendicular to the forearms to make sure that the biceps are doing the most work possible. By putting the wrists into extension, you are doing just that; you are making sure the cable stays perpendicular to the forearms, which means the line of force is perpendicular as well.
When it comes to a biceps workout, you are also likely doing straight bar or barbell curls. The same principles that applied to the cable curl are going to make an appearance again. However, to illustrate the point, I broke out the muscle marker and highlighted the outer meat on the palm of my hand. When you curl, with wrists in extension and those elbows tight, you are almost directing force through that part of your hand in order to go through the motion of supinating - something you didn't think possible due to the fixed nature of the bar.
If you are curling with dumbbells, supination and extension becomes a whole lot easier because the piece of equipment allows for more freedom of movement in the hands, wrists, and forearms. Just because it is easier, doesn't make it any less important or mean you don't need to pay attention to what you are doing. The best way to apply this to dumbbell curls is to hold an offset grip on the handle and when you reach the top end of the range of motion, trying to raise the pinkies higher to supinate even further. Remember to keep those elbows tight, too!
Now, if you've been watching my channel for a while now, you may have noticed the sleeve that I have been wearing on my arm. Well, I injured my right biceps when my son slipped on a patch of ice and I tried to catch him. The first thing I did was to make sure that the muscle was still attached by simply supinating. Know that the brachialis shares the function of flexing the elbow, I knew the best way to determine the status of the biceps itself was to go through the function that is limited to the biceps. Thankfully, I could still supinate despite the injury to the muscle.
If you are looking for a complete workout program that puts the science into every exercise and technique to make sure you get the best gains possible, check out the ATHLEAN-X training programs available via the link below.
If you are looking for more biceps workout tips and exercises that you can implement into your training right now, be sure to subscribe to this CZcams channel via the link below and remember to turn on your notifications so that you never miss a new video when it's published. - Jak na to + styl
I put together a list of popular biceps exercises and ranked them from best to worst so that you NEVER have to wonder what biceps exercises to do and which ones you should be avoiding - czcams.com/video/6g57DJntRXk/video.html
much love and thanks. fav coach right here 🐟
Brilliant tip @ 1:40. One guy suggests using unbalanced (differently weighted sided) dumbells and then turn to supinated position. Do you support that? Oh! there you go!! You did cover the "grab the dumbbell off center". Do you still support different weights at each end?
This is one brilliant video. I was looking for an ez-curl proper usage video. Was about to give up on that as a lot of people discourage using it!!
I’m a sports medicine physician, 26 years in practice. Most people don’t realize that the primary function of the biceps is supinating the forearm, more so than flexing the elbow. Jeff is absolutely spot on from a physiologic point of view. If you want to optimize biceps training, you need to be in a more supinated position. As you move more towards a pronated, or hammer grip, position, you’re isolating more of the underlying brachialis muscle and brachioradialis muscle, and less of the biceps. (Hint: you need to train both!)
Paul, would you happen to have EEG data (off the top of your head) on short head and coracobrachialis in supinated positions? I think you make a good point about neutral hammer grip for brahialis+bicep. Do you have an intuition for the coracobrachialis? Most people do not care about the coracobrachialis, but I am interested from a sports medicine perspective. Thanks.
So, theoretically, it might be more beneficial for building muscle mass and strength to do something like rotating cable curls, right? Where you would start at the bottom from a pronated position, and "curl" the weight while supinating the forearm.
@@comalausa Well, that's the theory behind dumbbell curls. But I think you would have to attach a lever/handle on the cable to perform what you have suggested. I think it is a clever idea, worth a try!
@@ryanschultz9037 I think you might be getting the coracobrachialis and the brachioradialis confused.
Coracobrachialis originates on the coracoid process of the Scapula and inserts on the humerus.
Does not cross the elbow or forearm therefore no contribution to elbow flexion or forearm supination.
ROFL. You're a sports medicine physician and you don't know the guy's a steroid abuser as obvious by the bugling veins? That discredits everything he states about building muscle when he does it through artificial means. Pull the other one... and while we're on the internet lying like you are... I'm the Queen of New Orleans.
I absolutely love the deep dives, especially when there is bones involved because it’s important to know the exact movement and why we do it a certain way.
Yes indeed. It’s like I’m watching a review inside of a physical therapy and sports performance office building. He’s both quasi-doctor and athletic trainer.
In my opinion this is what separates Jeff from similar guys like Jeff Nippard. You can quote multiple studies and have all the fancy graphics you want but understanding the anatomy behind each movement is whats most important.
Why is it important to know the minutiae of each movement? Do people make less gains if they don't know the intricate inner workings of their anatomy even though they're training correctly and with proper form?
@@dat_boii If u dont know shit about biomechanics and anatomy, you will never train correctly and with proper form. Stop talking without knowing shit kid.
@@dat_boii Understanding the minutiae of each movement is essential to train with proper form and maximally activate the target muscle. Proper form isnt just about copying what others are doing. You need to understand your own anatomy to get the most out of each movement.
This is a master class, combining anatomy, science, physical therapy, strength training!!!!
Jeff, I admire your wisdom and dedication! These kinds of videos put you in the top league!
i'll get you knee pads later
Couldn't agree more, his work is amazing, and a service to society.
You’ll move on one day
@@BarbaraWalters_ I’m sure you’ve got extra you can spare.
This makes so much sense and it’s so easily missed 🤯
Greatness! 66 years old on July 21st. USAF Veteran and retired from Ft. Worth PD. My wife and I started 5 day a week (0430-0540) workouts 3 weeks ago (she’s not retired yet). I use your video expertise in my workouts every day. Thanks from Texas!
Thank you for your service. My father retired from the AF as well. Vietnam vet as well. You're appreciated!
- from Dallas
Love it Jeff. As I approach 50, I’m tuning in more and more to prevent injury and as you dive deeper into the science, you’re helping so many like myself. I’ve worked out off and on since HS, but aging brings about new challenges and why you are my go to. Thanks for bringing your A game.
This must be the most informative fitness video of youtube. No fancy words, on point and didactic. Jeff is on a league on his own. Thank you Jeff
Didactic?? Are you aware of the meaning?
@@RaiderJeremy hey bro. I think it means "intended to convey instruction and information as well as pleasure and entertainment"
@@cristianlira5479 thanks!!
@@cristianlira5479 I was thinking the same thing. ‘No fancy words’ and in the same sentence he drops the word ‘didactic’….I had to Google that lol 😂😂
Didactic is not a fancy word
6:03 The key to Jeff's videos is him teaching the Why of movements. Understanding the underlying concept means I can focus on moving the muscle correctly rather than memorizing every exercise.
Learned more from Jeff in 8 minutes than I have in the 14 hours I’ve been awake.
Great video.
One brilliant video, isn't it!
The amount of information your putting out there for free is just amazing. Best channel on CZcams mann. Thanks Again Jeff💪🏼
Been watching you and doing your workouts and biceps weren't my focus just do the workout. But it became my favorite part of my body because how define it is. So, I can't wait to implement this into my workout because I didn't do this before. Thank you!
Been applying this tip over my last couple of workouts and have experienced a burn and pump like no other before. Thanks, Jeff!
Love it! I’ve been following your tips and seeing more benefits than stuff I’ve tried in the past. Thank you so much for this!
This is one of **those** videos, ones that represent turning points in my training. Thanks a million, Jeff!!!
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
updated push pull split with core workout please
Please tell us how to gain muscle without size change. Thank you.
Have you ever broken down the split/weekly workout that YOU are currently following?
What is the first step to fix muscle imbalances? I have a leg that is shorter than the other and it affects all of my body.
We need new video about increasing verical jump👍🏻
Always great advice Jeff! My son is headed for college and wants to study Exercise Science. Your videos have helped improve all of our workouts over the past 3 years. Thanks! 💪🏼👍🏼
Kinesiology
Keep the deep dives coming, this stuff is golden Jeff.
Great content. I would have never thought to curl with my wrists back, and look forward to doing this during my next workout.
I felt the difference immediately! Thanks bro!👊
Thank you for taking the time to explain this in detail with examples of the right movements!
I just tried these tips for the dumbbells and I feel like I got much more activation than ever before. I think I was able to get more reps out because of this too. Thanks so much.
Love deep dives. I'm a visual learner and love this technical teaching.
It not only shows your knowledge, but also how much you want to help us learn and do it right. Keep em coming!
Don't forget the spine/disc deep dive for those of us with disc issues. 😉
czcams.com/video/rhgwIhB58PA/video.html
Bro you’re such a gangster. I’ve been watching your videos for years and even the ones where you revisit prior topics are pure gold. I always learn something new, or at least am reminded about what I forgot! Thanks for being a real one Jeff.
aaaaaaaaaaaaaaaa
Working out is killing ur gains
Deep dives are phenomenal. Keep 'em coming!
I enjoy the deep dives. For me, it leads to greater understanding rather than following a menu. Thank you Jeff.
Thats why this guy is a legend...i love you Jeff
Appreciate the information and knowledge you so generously make available to those seeking to improve themselves. Thank you for your generosity and contributions to fitness for the thousands of us that love your videos and the advice you provide.
Love the new format. Please keep the information coming!
Insanely helpful video Jeff, this was great. Coming from a guy with both rotator cuffs torn I look for any and all ways to still effectively train my biceps....I notice when I tuck my elbows in I can get that extra emphasis on the biceps and can Curl normally...Biceps tendon is also torn on both sides so without tucking the elbows it makes it very difficult to Curl with any notable amount of weight.
Great idea regarding supinating the wrists via holding the EZ bar upside down!!! Gonna try that right about NOW!!!
Marine Mike
Have you ever broken down the split/weekly workout that YOU are currently following?
Great question….following if he replies
He’s using my personal split that I designed for him. He may or may not show this but just know i deserve that credit
I'd also like to see/know this 👍
Yes!
His new critical mass HIT split
HIT is becoming the rage again
Jeff your tips and advice has been life changing to me, I have built my workouts and warmups around everything I learn from you...I have tried this bicep technique but for some reason it hurts my forearm where it's attached to my elbow, as if the supination is overworking my pinky and ring finger grip
One of the best bicep videos I’ve ever watched. Seriously great tips
It really helps to understand how the bones moves with the muscle so as to avoid injury. Another great video Jeff
Thanks for the detailed explanation, Jeff! I'm going to focus on the part of the palm you circled when I use the machines at the gym. I'm a girl and don't feel comfortable being in the free weights area where all the grunting guys are 😀, so have to use the machines instead.
Try grunting...louder?
@@ryanschultz9037 lol
I love the deep dives! Please keep posting
I love your videos, and really appreciate how much detail you go into explaining the science behind your recommendations. Thank you!
Thanks I’m going to implement this into my workout tonight actually. God bless.
Never thought about holding the EZ bar like that, I’ll be trying that tomorrow! Thanks for all of the advice.
Before you do that, think about why people use the EZ bar for curls in the first place. Using a straight bar for curls often irritates the elbows. What do you think supinating even further is going to do for them. Do you think there might be a reason literally no one does curls like this?
@@squirrellsquats8428 It's not even that, straight bar hurts the wrist of some beginner lifters
This is a fantastic review and even further illustration on how you can get better biceps. I don't often use the EZ bar, but Jeff is right on target with that grip approach with it. This has made such a difference in my own training. I have "terrible biceps genetics" and since using Jeff's techniques I actually have much better development now.
More of these kind of videos, they are gold..
Your 7 minutes Ab workout is still a golden nugget. Just and idea. I think a fun series could be work out for better swimmer, biker, golfer, hiker etc. The reason I say this is as a swimmer I wish I worked on my shoulder and lats more when I was younger. Just maybe focus on the muscle for each sport. Be fun to learn and do...
Never thought to flip the ez curl bar "upsidedown". Always just assumed that would be incredibly uncomfortable on the wrists. But I guess if you do it with intentionality, leave the ego at the door, and lower the weight so that you don't overstress the wrist, this is an awesome strategy for hitting the biceps! Thank you once again Jeff! 💪 Hope that arm is starting to feel better!
i tried this without any weight and it is really painful for my wrists. not for everyone. be careful!
injured my wrist that way, not sure why the dangers of this grip weren't mentioned in the video
@@user-ft2md2gd4s how did you try this but with no weight? Like just an unloaded EZ curl bar or you're just going through the motions with literally nothing in your hand and it hurt your wrist?
@@natekritz2541 just the ez bar. just trying to hold the bar in that position was difficult. completing the movement was painful at the lowest portion of the movement when the arm are extended. felt like i was dislocating my joins.
@@user-ft2md2gd4s interesting, I tend to have some wrist tweakyness but tried this yesterday with a 60 lb ez bar for strict curls and had no issues. I would tend to think at the bottom of the motion there would be no tension on the wrists even with that grip. I'll try it a few more times to see if anything changes, I appreciate the warning
I love these deep dives and the anatomy of building muscle. Keep these comin!
I literally woke up this morning thinking about how to get more out of bicep curls and i open up youtube and this is the first video that pops up on my feed. you the man jeff. thanks
Always think i know what i’m doing until I watch a video by Jeff 🤣 Never stop making them! Respect and thank you! ✊
xE
Exactly !!!!!!
Jeff...I ended up with a distal bicep tendon tear in each arm. They happened about a year apart from each other. Not complete tears. One was bad enough to get repaired, as it was a full thickness tear, and hanging on by a thread. The surgery was done this past March. It's doing awesome now. The other arm is a minor tear as per the MRI. Surgeon says less than 10% tear and no surgery required. I can train carefully, but it does hurt. Even with the same sleeve that you're using, and a velcro band brace during pullups. Question....How long are we looking at for this thing to heal. Any recommendations for training, yet healing at the same time? Quite tired of it. Jack.
Informative and explanatory, it's amazing how much sense something makes once you understand it.
Jeff is a literal genius, he’s out here not only giving us tips and trying to helps us but he’s out here explaining it in depth and wiping out bone models and other videos drawing on himself, he is a true champ an amazing athlete, entertainer, and teacher.
Jeff, I was diagnosed with Tricep Tendonitis last year and elbow still gets inflamed by any repetivite motion of workout, even the lightest of exercises.
I am on the verge of depression here. Any help to expedite recovery will be immensely appreciated. Thanks.
Hey brother! I have a few tips, hope ir helps...
Train really light with bands or really light wheights. When you feel that it starts hurring or getting too swollen you stop. You can then use ice or maybe some pills to help.
And more than anything be pacient...
Good luck king!
@Athleanx
answer This
Do you get inflamed from even light resistance bands? For example light curls and tricep extensions? I’d recommend checking out AlphaDestiny on this topic. If everything fails then I’d say let it rest completely and then come back with the “rehab” mindset and slowly strengthen the tendon. Of course you should always listen to professions as it is a serious matter
Don’t give advice when you can’t even spell
@@pedromartinswal9107 thanks for the advice. I am on Naproxen (anti inflammatory drug) and have gone through 4 months of physiotherapy as well.
I tried light weight bands that had light rotation of elbow involved. It started getting worse in few days.
I do put ice whenever it inflames.
It is hard to be not able to do basic chores in life, can't even pick up my 3yeae old daughter for long. Appreciate your help. 👍
Hey Jeff, huge fan. I've noticed I lift unevenly, even when not using hard weight. Sometimes I curl and my right shoulder always raises. Or deadlifting, I lean to a side. I was curious what corrective training do you recommend?
I'm sure he'll answer 😉
I'm sure he'll answer loser
Most of the time it helps if you do exercizes that you can do with a single arm/side. Than u can start with your weaker side and do as much as u can on that side and copy that for the stronger side so you slowly balance things out. so lets say you are weaker on your left side at curls. YOu would do how many reps you can do on your left (for example 12 reps) and than excatly that amount on your right side ( so 12 reps on your right aswell)
You are wayy tooo lacking in ambidexerity. You must have only used one hand or one side to the point you have a huge disparity in right versus left. If you cant throw with either hand a baseball and football or cant write your name or even print your name with both hands. Its clear you are so one brain sided that you now are as many years one sided as your age. People that are all one handed are sorely lacking in the ability to become ambidextrous. Its the same with the feet and legs, kicking in soccer or not beingable to dribble a basketball with each hand or even being able to shoot a basketball with either hand. Your use of weights in exercise and is only exacerbating your deficiencies.the only option is to go back to body weight exercises , pushups, pullups, one arm side planks and only use the weak hand and arm
Thank you for the video, Jeff. Something I have been considering over this past week or so is working on my biceps a little more than my triceps. My triceps are my natural body part, they don't need a lot of direct stimulation to grow. I want to move my biceps development "up a notch", and this seems like a great place to start.
LOVED this deep dive. I've heard many trainers and influencers provide the tip of "curl with your pinkie" without this level of depth and understanding. Would love to see a similar deep dive for rows/back. Specifically, the single arm dumbbell row and the barbell row and engaging the lats vs the upper and middle back with rowing movements - elbows in vs elbows out.
How to prevent knee pain while squatting heavy
Gained 5 kgs of pure muscle just by watching this, thx jeff!
This was great Jeff. I applied the supination technique you illustrated and got immediate results. It woke up my biceps. Thank you.
Jeff, I train to failure as described in your videos. However, even over months of curling (various lifts as you recommend to get each part of the bicep), I still can't move up the rack to heavier weights. I believe I have adequate protein intake, and don't overtrain. What's wrong?
+1
how much weight are u incrementing? because it makes sense that your new performance will be way below the previous one and you will have to work your way up till u get comfortable with it again and then increment again.
It depends on the exercise, but you don't need to to failure every time. Bicep work doesn't really need too much weight because you risk tendonitis or bicep tear. Supinate, squeeze the muscle as much as you can, and train the brachialis!
thanks bro, i gained 100lb in 3 days after watching your vids
What
Nice!
Can do better man...keep up the struggle👍🏻
Thanks for this tip. I tried it this morning when using the z bar and it made a major difference. Had to drop weigh just to keep morning form. Tanks again Jeff
That was a great video on the bicep! Many years I have wondered about this, and now you have made it clear!! Thank you!
First one 😎😎...
What the heck am I seeing? Jeff in a shirt, a plain shirt with no AthleanX on it.. I’m so confused
Learn something new almost every video Thanks Jeff!! The absolute best in the biz imo
Thank you for sharing this content. You are helping so many.
Thank you Jeff. Always helpful.
Man... You're simply the best. You're a great teacher/master
Brilliant level of detail on the best training channel on CZcams
Thanks Jeff! love video like this, a lot of good information pack into a short and easy to understand video
The relevance of details. Expert knowledge by Jeff. Thank you
THANKS SO MUCH JEFF, CLEAR AND EFFECTIVE VIDEO
Great video Jeff! Very informative. Looking forward to even better results. Thanks for posting!
Great video, I haven't been supinating my grip properly. Can't wait to adjust and try it for a while!
Been a way for a while ... now almost 13M subs! This is such a useful channel. Thanks from the UK.
Excellent video Jeff. The value you provide is unlike any other. 😊
Yep. Very helpful.
Thank you.
WOW! i remember this tip from other of your vids. But i never was able to figure out how to grip the curved bar like that!! thanks you!!!
Great details- thank you Jeff.
Yes sir, please make more videos like this! Extremely helpful!!!!!! Thank you
definitie helped me for my bicep game. thanks man!!
I tore my distal bicep tendon for exactly this reason! I was doing straight bar, light weight, preacher curls, almost a warm-up of sorts, and I tore it due to too much pronation when my arms were locked on the preacher bench. Sage advice about supinate, it's true! Thank you, again!
You can FEEL a Major Difference!!! Thanx Jeff!
thanks for the info about the wrist bent back & ez curl bar
This is a great video! Thank you so very much for this info. When I get home I am trying this.
I've recently started using dumbbells with one side weighted heavier than the other. It keeps my wrist supinated and helps me concentrate harder on which part of my palm is in more direct contact with the bar. For biceps, it helps to have the heavier side of the bar on the inside. I've noticed more bicep growth in the last five months than I have in a long time. Try it! I'm surprised it's not a more common technique. I've been using them with all of my triceps and press exercises as well. It works fantastic with the overhead press, keeping the heavier side of the bar on the outside. I feel like it helps keep my posture in check, something I'm desperately trying to fix. Thank you, Jeff, for your hard work and these excellent videos.
Great instruction as always. Thanks, Jeff.
Great information. As a PT, I appreciate it. I learn all the time
Always awesome information Jeff! Thank You!
Great Tutorial, God bless you Jeff!
Thanks for all the very good advice.
Thanks Jeff these deep dive videos are REALLY useful! 👍
jeff, the uniqueness you bring everytime easy understanding of any exercise
Jeff, you're truly 'the best'
Thanks for all you do
This video was good, many examples for better understanding of this topic!
Excellent contents and explanations as usual. Thanks Jeff.
Honestly one of the best vids yet! thank you :D
You have the best content out there. I’m learning so much! Thank you!
Thank you for this video. You provide several key insights.
Good video. This gives me some ideas to try on my next bicep workout.
Exactly what I needed today! Great tips in this video!
Nice tip about how to grab the curl bar. I was doing it wrong , now I know it better
Love it trying it now