The only 3 BICEP Exercises you need to grow your ARMS
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- čas přidán 4. 10. 2021
- Alright these are the only 3 exercises you need to grow your biceps, start off heavy with a preacher curl where your shoulder is flexed and your elbows are in front of you to work the short head, then for the long head do incline curls where your shoulder is extended and your elbows are behind you, and for the brachialis do hammer curls with a neutral grip.
I hope that helps and subscribe for more lifting tips! #Gym #Shorts - Sport
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What is your size?
Ok thank you very much🙏
Looks like his bicep might be 2 & 1/2 inches or 3 inches. I am a realistic person so I am 93% sure.
Will do
12 sets for arms? yeah you don't know wtf youre talking about. If you wanna ego lift with zero science follow this guys advice.
Incline curls are my favorite for biceps. Never fails to burn and that stretch is brutal
Agreed.
Is it really need to be uncomfortable tho? Idk but when I did this, my arm always feels like in a really bad spot and I can't feel the momentum on curling it, so I instead do seated dumbbell curl all the time😔
@@abunnynamednayeon3547 I think it was the bench or your form, but if both are fine I guess you just need to find a curl where you feel the tension on your biceps.
so how did it workout for you, is the longer head more bigger or not?
I lift the most weight in incline curl and it really feels good
“start off heavy with a preacher curl.”
my brain: no
Fr thats not the smartest🤨
Of all the bicep exercise, going heavy on preacher curls is a big no no because that exercise is notorious for bicep tear.
Because the weight is going to disproportionately heavy on the bicep tendon which could potentially lead to tears
the resistance is equal on machines, don’t go heavy w free weights tho
If I’m going heavy, I’m going to the barbell.
Me: *hears preacher curls*
My brain: BICEP TEAR!
i love preacher curls with dumbbells as finisher but i typically go for 15-20 reps (I do 2x heavier exercises earlier in the workout for like 8-10 reps.
Agree 100 % but the machine curl seems to be much safer.
And "fun" fact..... a bicep is nothing...it s a biceps....
You can avoid with proper form
You can get a bicep tear from any number of exercises. Deadlifts (just Google it) heavy dumbbell bench inclines lifting the weight up or down involves the biceps. To heavy barbell curls. You have to chose a appropriate weight with good form.
And of warming up properly!!!
My man said “heavy” and “preacher curl” in the same sentence nahhh 💀
Gives me war flashbacks to that one vid
machine preacher curls are safer, it's the free weight preacher curls that you gotta be scared of
@@alnoso i believe it's safe to do preacher curls with maximum weight when you can curl that all the way up without moving too much and starting with arms outwards
It's the overweight half reps which caises issue
@@jass8529 yeah but you can't trust people to not load it too heavy, not even yourself. your strength naturally fluctuates, sometimes you just can't get that weight up.
@@okpulupho5636 That vid still gives me nightmares
Thanks. I'm about to hit back and biceps in an hour.
@@rabbitstrength7838 "Oh maaan, why are boys never supportive??"
What do you do for back?
How would you program all deez curls in your 2 pull days?
@@pragunahuja7881 do all of these 3 workouts every bicep day.
@Ruan Jon thank you, definitely including some of these on my next back day!
“Start heavy with preacher curls”
*Tears biceps*
If you do hammer curls and progress on any other exercise where your hands are supinated your biceps will grow
Really? As someone told me to do hammer curls at the end of your workout session
@@shubhambhatt2704
I'd use heavier weight because you want to maximise the development of the brachialis and the forearm to make your arms more massive overall so obviously you want to do it first. I'd even favour hammer curls over regular curls for overall arm size. You can use more weight that's another good bonus.
Love your pfp. Free The Uighurs!!!
@@muamerblazevic hammer curls arent for the biceps its for brachialis
@@-angeldust pretty common misconception. the brachialis is part of the biceps. its for width. the brachoradialis is below it, what you would call a part of the forearm.
You can do everything pretty heavy as it's a fast twitch dominant muscle and you can grow at any rep range so it doesn't hurt it's all preference though.
All 3 parts of the bicep always works no matter any form of exercises, i managed to build arm from only doing bicep curls 😂😂
@@kiennguyenvan6042 yup 👍
@@kiennguyenvan6042 I apologize.. all... 3?? Since when did "bi" mean 3?
@@kiennguyenvan6042 Isolation exercises are needed when any one ur 3 bicep muscle is lagging. Otherwise you can stick to the good old curls.
Terrible terrible terrible advice, lifting heavy with biceps is one of the worst advices you can give somebody. I’d imagine all of you in the comments saying this don’t workout or barely do. How many huge dudes at the gym you see curling 100+ pounds. Not many, cause that’s dumb😂 if you want to see muscle growth in your biceps reaching that hypertrophy and absolutely dominating the muscle with reps is the best way. That’s not saying lift as light as you can but if you do 1-3 reps of curls or any of these workouts you’re straight up a clown and that’s not helping with anything but increasing your curl numbers. Which I guess you can flex 😭
Simple, direct and straight to the point. Good man..
Every time I hear “preacher curl” I think of that one clip where that dude pulled his bicep
Did you see the vid where both bicep snapped at the same time lol
@@23snacKs I’ve heard it’s disgusting. Do his elbows just buckle real fast or is there a noticeable visual snap in the middle of the bicep peaks, or both, or what? I’m kinda scared to look it up!
@@redfishbluefish4973 lol they just kinda detach near elbow at same time.. look it up its not as bad as some things youll see on internet
Do one for triceps !
Close grip bench
Tricep extensions
Tricep pushdowns
This three are all you really need to maximize your tricep growth(just remember progressive overload and training close to or to complete failure)
Skull crushers are a good one too
Awesome! Shorts like this for ALL muscle groups please, and I'll have a complete total body workout program I can trust in terms of form, efficiency, and results. Thanks Max! 🤗
Can we all take the time to thank the gym for allowing Max to access the security camera footage so he could piece together this video 👏
Chin ups bro
I love how I have been doing these exact exercises this helped me be sure they are effective
how long for results
@@mokbane5169 with a good diet lots of protein and consistent hard training, few weeks to a month and you’ll start seeing some good progress I bet
Understand the science behind it… do one for short, one for long head and one for brachialis.
@@mokbane5169follow Zuzu advice
Hittin the gym now! What a coinkydink 🦍
Fuck yeah dude I’ve been doing all 3 of these on my pull days. I just enjoy them.
💪🏽thanks papa
This is what I have been doing for a couple months now and my biceps have reached to another level.
I can do all things through Christ who strengthens me -Philippians 4 13 ❤
Slower on the way back will benefit more.
came here to say that
Holy !!! I have been doing same for days !!! I feel in my every part of biceps . Especially hammer curls .
I did this but I forgot to wear the mask
with the mask looks like a sex act lol
I like the barbell curl or waiter curl besides the preacher curl, rest all are the my top favs tho 👍
The huge advantage preacher curls have is a complete isolation of the bicep short head.
@@MrBoxingcrazysal you can’t isolate the short head, long head,or brachialis. You can emphasize the long head with your elbows behind you because the long head helps with bringing your arm up from the front( front raise) but the front delt will Handle most of that. Meaning with your elbows behind you you get a better stretch in the long head. And science shows that training in the stretched position is better. Elbows infront increase the contraction on the long head causing the short head to take over a little more. But my main point here is that the shape of your bicep even if your do what max is doing is mostly up to genetics.
@@piercemabry3203 could u tell me top 3exercises for biceps.I wanna target all parts of my biceps.(long head,short head and brachialis)
Good work
best combo
Great information.
These are really good
Facts machine
Thanks bro
Concentration curls pumps them up like crazy
Can you make one for Triceps , please
Superset skull crushes with narrow grip press
Tricep pull down: i like single handed with rope.
Seated tricep push down on machine
That will get them fired up nicely
Been doing this for 3 weeks. Already seeing progress!
Thank you.
Perfect excercises for leg day
Holy crap his triceps are where it’s at
Very good recommendations but imo if you want to target brachialis you need to go beyond neutral grip into a more reverse grip position
Correct. Hammer curls target the brachioradialis
Arms be booming 💪
Very nice Brother
i'll take your word for it cuz yurs look good
Bro science at work, this has already been disproven
Love incline curls
I would definately go for chin ups as a main power and mass building biceps excercise, then some isolation + remember about changing the grip to overgrip and hammer.
You can replace preacher curls with spider curls, personally I get a bigger pump, a more enjoyable exercise, little bit harder imo
Neutral grip is for brachioradialis and pronated wrist is for brachialis.
Concentration Curl left the chat.
Nice!!!
Cross body hammer curls feel like they hit way better
also trying to keep elbow from going behind your body on hammer curls
Bro this is literally my routine let’s go 🦍
how’s it going
Omg my arms are pumped😮😄
All good movements.
Exactly the three that i do
Ya gym looks so nice
Preacher curls scare tf out of me
I agree this is absolutely the best for starting out. The open hand preacher will shred your biceps.
Please make one with just dumbble and barbell as i dont have a bench
Preacher curls are better for long head because the seated dumbbell curl exercise cuz it only puts slight resistance on the muscle in the lengthened position, almost none.
I think just doing hammer curls for brachialis then dumbbell/barbell bicep curls for long and short head is sufficient,
This is my exact bicep workout for my arm day lol
Thank you soooooo much for the straight to the point no bullshit content bro we really appreciate it
How Max is wearing his hair short is best.
Nice
Same 3 I do everytime nice
Concentration curl and incline hammer curl is all you realistically need.
Chinups and weighted chinups
Heavy with preacher curl is the recipe fir tearing off the bicep tendon
These are literally the three I usually do
This is exactly what I do for biceps
Never go heavy on a preacher curl. Your elbows are interlocked against the equipment and going heavy can cause the bicep tendon to tear off or lead to elbow or shoulder joint injury. Be safe and happy pumping
Blah. Nonsense. I'm ready to be pulled forward or let go.
1. Barbell curl
I prefer spider curls for the long head over the incline curls
add reverse curls
Preacher curl
Incline curl
Hammer curl
Inclined curls are my favorite..
Chin-ups, weighted chin-ups and close grip pull-ups
Hammer curls are by far my fav with the neutral grip, I get a great pump after those.
Substitution for preacher curls???
Hammer curl do the job fr
lmao i like how one video about preacher curl scared the shit out of the whole lifting community XD
Never start with Preacher curls, That's a ticket to Snapcity right away! 🎉😂
I prefer to do preacher curls with my elbows behind me
Spider curls also are amazing
alright thanks
Push 🆙
Exactly the 3 i do
These are exactly what I do 🤩🥳
Same but for triceps?
Im just commenting on this to save it for later
Thank you comments I had no idea about the Preacher Curl machine.
Can't hear "preacher curl" without thinking of that video
Spider curls,Incline curls,and Hammer shots👽
pretty good. A good finisher if a heavy cable curl or just dumbbells eccentric static hold. exhaust the muscles going down as well.
With the preacher curl if possible, use a cable pulley system. Constant tension on the bicep
Id say do something reverse curls too
Coming down a lil slower will help too
When you do curl .....both short and long head contract ✅😃
But the long head is less stretched
Good choices but i would warm up with curl bar atleast. Can really hurt yourself starting with preacher curl
Are yes the frontal bicep tricep
I steer clear of preacher curls now. Just can never get on the machine