THE ONLY 3 BICEP EXERCISES YOU WILL EVER NEED TO DO
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- čas přidán 17. 10. 2022
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Bro the facial expressions had me dying😂 n the tounge bro 💀😂
😂😂😂
I wanna see you incline curl 15s and see your face then
😁🤣
venommm
You obviously don’t work out then (no hate)
My top 3:
1. Bicep curls
2. Hammer curls
3. Chin ups
10/10 Perfect
Chin ups….
@@Stblkhuh?
@@Stblk chin-ups are in every way superior.
now that you mentioned Jason's burrito (iyk that vid, yk), imma start working out and get that effect of chainsaw mint supplement on my arms.
actually it was a taco and he used an egg to put on top of his 🍖🍖
@@nomad4724 he actually mentioned quesadilla in the original video
Preacher curls are good too
My top 5 biceps workout..
1.Regular dumbell curls
2.Hammer curls
3. Inclined dumbell curls
4.preacher curls
5. Cross curls (for brachialis)
I’d rather do EZ bar curls just regular, standing up (and obviously I also do incline dumbbell curls & hammer curls). Preacher curls I stopped doing months ago since it gets disproportionately harder at the bottom, because of gravity. It does just means u aren’t supposed to lock out and use a full range of motion - u should cut it short - but I don’t think it’s necessary. Bicep peaks matter more than bicep width anyway.
Hammer curls work the brachialis too
@@raccoonbigg I know. Hammer curls are pretty good.
@@bobdarrick2628 i too have stopped doing it after getting tendinitis
is those 5 too much to do in a single session ? 3 sets of each? 8-10 reps x2 a week thanks in advance
3 solid bicep exercises 💪🏼👍
i do all of these on bicep days already, but this video is still a banger
These are ok but cables are better (doing everything he did just on cables). Do all of these movements with cables, and do other things (I like like chin ups and and preacher curls, as well as the curl machine). And don’t forget to switch things up every now and then
Already doing this so I’m patiently waiting for results. Sometimes it just takes a while though 😓
If you’re not seeing results after a while, it might be your diet, make sure you’re having enough protein everyday to maintain muscle growth
Bro you’re losing muscles way too fast if you’re in that state. You have to level up your food intake esp. Protein. If you’re losing body fat already then your body will start getting it’s source of energy from your muscles.
@@MUFC_Dylan. working on it sometimes it be hard though
@@Hayabusa-kun33 yea I am increasing or trying to keep at .8g per lb of body weight
Good amount Sleep nd good diet
Bicep 21s are also fantastic. Lower weight, high intensity and reps, and really good at putting stress on your biceps.
Bahamas 🇧🇸 watching keep it up…..taking notes
Wait the dumbbell lifting got him out of the hospital and into a new car?
Tip for cable curls, you get a much much better contraction if you let your elbows roll forward a little bit, your bicep connects to your shoulder so you can get a little extra contraction that way
Also 3 second negatives on cable curls will rock you fuckin socks off
all excersize that promote hypertrophy and that u can do till failure with minimal risk of injury are valid
His motto is to always tren hard, D-bolish the voices and Anavar give up
And always TEST your limits
Hahahah that’s funny af!!!!!!!
@@bunstie5208 this is the most overused comment in the fitness community. It was funny back in 2005 bodybuilding forums maybe
@@Hawaii567 I’m being sarcastic lad
How could something be so fucking unfunny
Spot on. I superset 2 of these
I do preacher bar, dumbbell curl and ofc hammer
for my biceps i do incline dumbbell curls and once i’m strong enough i’ll do incline cable curls and then i do preacher curls then i do hammer curls to failure
If u low on time try doing pull-ups and later weighted pull-ups. Works the entire arm and show insane result + bonus grip strength
THE FIRST EXERCISE GIVES THE NASTIEST PUMP 😮💨😮💨😮💨💯💯💯💪💪💪
I like how this guy is funny, but actually teaches us
What worked for me was just :
1. Bicep Curls
2. Hammer Curls
3. Cross Body Curls
Bonus : Weighted Pull-ups and Chin-ups
are you doing a pull day or arm day?
Me watching this and literally doing those three exercises for the past 6 months 😅
it takes time bro
and i heard switching the exercises after some months is better but im not sure
keep going king 👑
@@kakagakakerger4165 Better to keep with the same exercices, because the more you are doing them, the best you can execute them, and better you will be able to give your all in it
It's like training on the same punch, over and over, for years
It's way better than just training a lot of different punches
Even Bruce Lee said something like ''I don't fear the man who did only once 300000 differents kicks, but I fear the man who practiced one kick, for 300000 times''
Bro, there is only two ways he could have achieved those arms
1. Really good genetic + serious training, good sleep, and good food for a lot of years, no stop
2. The magic potion, that almost all the most famous actors use to get huge muscle in less than 3 months
Best one for strenght: barbell curl
No its chin ups actually
Here is mine
#1 cable preacher curl
#2 behind the body cable curl
#3 pronated concentration curl (dumbbell)
Bonus
Rope cable hammer curl
Preacher curl underrated nowadays. So many people missing out on gains by not doing them!
Any curl variation will grow biceps tbh, sure, you can work them slightly differently from different angles but any three curl variations will do
I do all 3 let's go
His tricep left the chat
Bro, how the hell did you discover my exact workouts for my biceps what the fuck😦
I find that if you have ever injured your shoulder you should be very careful with incline db curls. Reduce the angle and/or weight if you feel pain in your shoulder.
Bro, i swear my dad told me exactly this. His biceps are bigger than my head and I'm a giant. This guy is the real deal. Earned a sub buddy!
incline curls actually dont aline with the way you are supposed to bicep curl. Hammer curls are for the forearm not so much bicep. Lastly cable curls are good because they have tension throughout the entirety of the curl. But again if the incline curl works for you keep doing it, its just that biomechanically they arent the best.
@@tohhhype2043 bruh hammer curl literally sores my biceps the must . Have you ever been to gym ?
@@almighty_rex yeah this is how i know you are a noobie hammer curls target the brachialis forearm muscle and a tiny bit of the bicep and your forearm will fatigue before your bicep. The hammer curls dont even align with the bio-mechanics of the bicep muscle fibers dude ☠️.
@@tohhhype2043 bruh idk the science . But hammer curls feels the most to the bicep for me . And no it doesn't fatigue my forearm
@@almighty_rex are you doing hammer curls in a neutral hand position and going up and down in front of you?
Thanks
EZ Bar Preacher Curls took my biceps from non existent to my best feature. Do them with intensity and come back to me
Spider curls, hammers,incline, then reverse ez bar
Bro I can’t express how thankful I am my arms went from deflated balloon to big and juicy
Bro this is the most accurate guide I found yet. Been doing this for only a week and already notice the difference thanks my g
I just swap cable curl with spider curls
good stuff mate
It really doesn’t matter what curls you do as long as you do them. Frequency and volume matter more than the exercise you choose
I do incline curls, rope hammer curls and preacher curls
For some reason, I never thought of doing hammrr curls on the cable with a rope, gonna try that out
@@ivanpedro9151 yeah I like them a lot of you twist your wrists outwards at the top aswell you get a better contraction I find
You forgot preacher/spider curls
I only curl barbell rn
Personally I do reverse grip cheat curls and normal grip drag curls both with an ez-bar
Add the barbell curl
I do the first two and then preacher curls.
Pro tip: pull-ups and holding in the pull up position works your biceps too. Also other calisthenic holds like the planche
True pull-up is the best exercise for biceps and depending on the variation you re doing, you can even work on forearms and back effectively
Add to that the humble spider curl and you’ll get jacked in no time
My bicep workout: chin ups, bicep curls, hammer 🔨 curls
Just do single arm dumbbell preacher curl. Don't go too heavy and aim for a standard 8-12 rep. The pump is insane.
This is good content ❤
By your commiction
I think you be like funniest boy in class 😂
Bro styled his hair with water
Try drag curl. Really good pump and good for bicep growth in general.
True. Should be doing that in the seated incline curl position. Dude needs to keep is elbows back as far as he can otherwise there’s no point in the incline. You can see this guy letting his elbows come forward way too much
Dumbbell is cheap guys, just buy a set 😁👍
Bro just copied my bicep exercises, sometimes i do reverse grip for more forearm on cables and some cross body curls at the end of hammer curl sets
That’s why Leon Edwards had the most aesthetic biceps know to man
Chin-ups on top of these 3
I don’t have a bench at home I only got dumbbells cause a gym isn’t near me
Bicep machine or cable curls
we need to call sean here
Replace cable curl with preacher curl n u straight
Both are good, one is just safer than the other
Im always bricked up when watching your videos idk why
Ayoooo 😳
I thought i was the only one
@@Erick23679 bro saying this with that username
bro i am rn wtf
@@bananagun6598 don't worry it's curable
I just realized that working out seems wrong. “It puts so much stress on your bicep, it’s brilliant”
Spider curls>>>>
Worse version of preacher curl
Nah
Inclined dumbell curl
Hammer curl
Cable car
You telling me to curl a fucking car?!?
The fuckin heavy curls are only thing is needed
Guess I live on planet zog
Cable curls need to replace dumbbell curls as the norm. The difference is night and day
barbell/dumbbell bicep curls. number 4?
How many sets
bro i do the first it explodes🔥
This is why your arms are unbalanced (triangle arms) 😂
The Iferg of bodybuilding haha, nice work man
I thought the same LOL
@@LilManuel19 right? Hahah there's no way they're not related
who's Iferg
@@jjominol If I remember he's some call of duty mobile youtubers with those dumb open mouth thumbnails
@@Manny00779 oh
Jason Love💀
2:00
Only?? No and remember pump is just a byproduct and not the goal
The best part is don't make face while working out you can push yourself more of you don't make face like it's heavy
Like you feel happy when you smile for no reason same goes here
Hey man, love your content, how do you manage to do another exercise on bicep after reaching failure each set? I'm not saying you're not training hard enough, but it just that I couldn't do another exercise hammer curl after 3 set of bicep curls, my tendont feels weird, and I certainly don't want to injure myself
Take longer rest
@@fynnvp I have tried to curl 30 minute after workout, but my tendont still feels weird. I dunno why, I wish I could do more
You don't, do one set of each. They target the same muscles after all
@@RickusDomesticus in what way do your tendons feel weird?
Incline dumbbell curl is not better than standing dumbbel curl. The awkward shoulder position puts a lot of stress on your shoulders and traps and can cause injuries, while there is no benefit when compared to standing dumbbell curls
Tension reduces at the top of the rep in a standing curl, not on incline. Also where is the shoulder stress? Never once felt anything wrong in my shoulders from it
@@hirdy161 I'd rather reduce tension on top of my rep than injure my shoulder, if you're that much of a tension freak; why not go for heavy negative arm wrestling hook curls?
@@bobthegreatblob Try hammer curls with maybe just a bit of pronation, on a bench with some incline, but crucially count 4 seconds on the eccentric phase. I swear to god mate it's injury free and delivers an awesome pump
1. Chin ups
2. Chin ups
3. Chin ups
@npc nope i was doing curls for days and bis were Alr and weren’t growing much and then as soon as I starting to do chin ups and rows my biceps blew up, compounds will always be better for overall growth than isolation
And pull ups and its perfect
Why you saying only boys, We 👩 want to build muscles too
HELIKOPTER, HELIKOPTER!!!!!!! PARA KOFER, PARA KOFER 🚁🚁🚁🚁🚁🚁🚁🚁!!!!!!!
0:25
Incline curl got patched 😢
W
How many reps for each for the best results?
to tell the others how to build a bicep, you gotta have a pair , lol
Awesome 👌 These exercises are fool proof to grow biceps, even for old women like me😂.
Chin ups
Your back takes over most of the tension, biceps aren’t fully exploited like an isolation exercise
@@tescopiwo great for the Brachialis
@@tescopiwo that means you're not doing proper form
@@Daemon1995_ proper form is the back pulling, not the arms curling
@@tescopiwo then you;re not doing a biceps chin up mate which is what we're talking about.
If you're going to do incline dB curls use an alternating curl not a simultaneous curl. As for the cable curl your line angle was pretty bad...
Hammer curl don't go full extension. Prolonged TUT is gonna give you way more gain that leaving each arm hanging
Ayo what about the short head of the bicep?
I do same but preacher instead of cable curls is that equally effective
Chin ups goated
So are preacher curls 😮💨😮💨
laughs in weighted chins and plance but def not bad
The two BEST exercises for biceps end of.
Incline Dumbell curl is the best
@@johnnybaxter1953 I think it's even better with bands
Bro said juicy I thought he is talking about eating it 😂
Reverse curls
Any bicep exercise that doesn’t risk injury and trains biceps to failure is good. But the best curl variations in terms of perfectly hitting the biceps are dumbbell preacher curls and pretty much any kind of cable curls.
arent preacher curls kind of dangerous
@@rker not with dumbbells, but With a barbell absolutely.
how does that work can you explain the difference between a barbell and a dumbell
@@rker it’s all about joint alignment. Notice that if you hold a barbell for curls your forearms either point slightly outwards or slightly inwards. This messes up the alignment so that the path of travel is no longer directly aligned with the elbow, putting you in a less mechanically safe and advantageous position. On normal reps this is fine, but when the reps get hard it becomes less safe. And If you’ve ever had elbow pain from curls then this is usually why.
ok thanks
Jason Luv ☠️☠️☠️
The fact that you’re sitting on an incline bench makes no difference your arms are in the same position if you were standing up or sitting on a flat bench
If you look closely, naturally sitting on an incline bench puts the shoulder in a slight shoulder extension.
Since the biceps also cross the shoulder, sitting on an incline pus them into extension, which stretches them out more. This allows you to work the biceps in their most elongated position, which could be beneficial for hypertrophy.
Here’s a test to show how it changes the ROM. Start with your arms straight and curl notice your hands end position. Now move your elbows back so your arms are no longer perpendicular to the floor and curl again. Notice that your hand moves to the same place regardless , but the arc travelled is greater than the 90 degrees of a standard curl. This tells us that the muscle activation has to be different at some point of the exercise
Your biceps are targeted the most in your arms are straight either way
I’m not disagreeing with him I’m just saying what he’s doing makes no, or if you guys are right the slightest difference
What about concentration curls with the sz-bar
Thid snd be in the gym 5 hours a day like him like bro it takes work
not even 5 hour a day.. sometimes you doing too much can decline muscle growth
Spider curl is also fucking insane