1:50 Cable curls with Elbows pinned to sides 2:50 Rope curls with elbows lifting a little 3:33 High cable curls 5:25 Single Arm Low cable curls. 5:48 Reverse Cable curls 6:45 Behind the head Curls 7:03 Single Arm Preacher curls. Thanks John.
@@clunky9072 yeah same here. A lot of guys do the typical cringe worthy things: the classic “sit ups in between sets (mostly improperly) and behind the back pull downs”. Lol and who can forget the ever fun “floppy fish out of water jerky pull ups”. Did I leave anything out, fellas? LOL I would love to hear what you see. Haha
Been training for 30 years and I have to say you are by far the best bodybuilding channel. I have a very similar approach to training as you, if my tendons hurt I always try to find ways to work around the injury. Different grips, different machines, cables, occlusion sets etc. Thank you for all the great information I wish I had something like this channel especially during my first 20 years of training
I've never seen the reverse behind the head before, tomorrow is pull day so I'm looking forward to trying it. Side note: the medicine ball on the assisted dip machine is now one of my favorite, hit my triceps perfectly. Thank you for showing that 💯🤩
I found that cables isolate those biceps a lot more than most free weight exercises. I think people have a tendency to cheat more on free weight exercises and swing dumbbells and barbells around without properly connecting with the muscle and letting the biceps do the work. People should 100% incorporate more cable work into their bicep training especially on high volume days as they can handle more workload too.
Fantastic video, I'm more interested in joint longevity than immediate gains. I couldn't keep doing skullcrushers specifically because it made my elbows hurt even with light weight.
Love cable workouts. Ive been subbing cable sets for dumbbells for awhile now. 3 shoulder surgeries and other assorted injuries make my joints scream....not nearly as bad on cables.
I get great results using cable exercises due to more constant tension. Gyms are closed, again, so doing mostly barbell work and those crappy tubes. Thanks, John, for making me miss cable machines even more.
I trained with some fine folks, but John - you are a very, very great trainer and coach! I love the attention to form, the care about injuries and the little adders on some of the exercises! Thank you as always.
Music to my ears, I'd love a cable only series as I have cables at home. I can't believe I've not long came across your channel it's TOP notch love it!
I call the crucifix curl the spider man curl (from the movie feat, iron man) and love that better than spider curls off the bench. Some fitness channels say it shortens the Brachialis but it’s too passive for me vs doing crucifix curl since I’m activity in shoulder flexion and attempt to contact my ears. I also have a better pump when the cable is just one notch above my shoulder. Nice John, love these
I recently embarked on the long and arduous path toward the one-armed pull up, and have read a lot of cautionary tales about tendonitis; these cable options look great for balancing out that added stress on my elbow from hangs, so I will definitely be incorporating them for my bicep work. Thanks for another great video!
Hi John a great set of exercises to keep in the armoury for when we get injuries which we all do at times and it will keep us training so thank you. Can’t wait for the tricep video! Best wishes as always. Jim Harrison Cheshire UK.
Perfect vid, been slacking on bis with my pull workout bc I'm just getting back to the gym and I'm shot by the end the workout, I'll throw these in tomorrow (maybe today and do push tom when the tri vid out, les go!)
I do rope hammer cable curls (3:02) laying on the seated row bench. Brace your feet on the foot pad and position your shoulders and head over the end of the bench. Keep the elbows tucked in tight to your body. Much better than standing, in my opinion.
Hi John you hit my favourite bicep exercises but I'm sure if you used a Stirrup handle or a rope handle you would enjoy it instead of using the straight bar on the lat pull-down machine stay safe and healthy
3:02 funny story for anyone reading.. I havent done these in awhile and this vid made me do them today. Some freak physics must've made my attachment slip out of the carabiner (nothing snapped like I originally thought) because I ended up smacking the absolute shit out of my forehead mid set. Blood everywhere.. knot on my head still currently growing. Basically, fuck my life 👍 Also, glad I utilized that tip of extra upward movement at the top. Gotta generate as much force on my face as possible, ya know
I've been doing the Low cable curl at 5:25 using a resistance band, albeit with both arms simultaneously, as my staple since lockdown and seen some of my best bicep gains in years. The benefits of a full stretch and resistance through the entire range of motion can't be matched.
For lower and middle traps, I find if I get a rope or two D handles on a cable machine at its highest setting and do standing rows, pulling the cable to around sternum height or a little lower, I get a great contraction in my middle/lower traps. Dumbbell rows will hit a little lower/mid traps. Barbell rows too. Basically if you really focus on squeezing the scapula back and down, the lower traps will be engaged.
I've been injuring my shoulders doing curls with bad form on the cable crossover. I've been doing them with the cable set low, and me standing in between, arms down by my side when extended. Basically like his first exercise except using individual hand grips, and arms straight down by my side at beginning of rep. Biceps have grown nicely over the past 3 months doing this but now that I'm able to rep 37lbs for 8-10 reps, I feel it twisting my shoulders in ways THAT SUCK.
Hey brother can you make more cable workout that we can do since I am getting older and that cable seem to help me out compared to free weight I wouldn't say that when I was younger but hey age is coming things need to change
Will someone please tell this lovely man that gyms are closed for a large percentage of the population? It is just adding insult to injury... I'd much rather have a video that takes longer to make and that explains for example how to target the different muscles parts of the quads better, with examples of exercises than yet another "Here is a workout for arms" that you are unlikely going to be able to do for the next 2-3 months or so, until this whole COVID fiasco ends...
how much test enanthate do we need to inject to grow with those exercise ? every 8 day how many ? can you detail a simple cycle for beginners ? very light one, one that can be extended for 4 months. thanks
as you said it depends on the person/goals not a pro in any means, however from my experience(only 12months), I saw the biggest growth when I trained a muscle group twice a week. The first session would be compound lifts with 2/3 dumbell movements. The second session would be cable movements as shown in this vid. Another reason for this is, instead of spending one long session, you can break it up into two meaningful session *but you should experiment safely and find out whats best for you
1:50 Cable curls with Elbows pinned to sides
2:50 Rope curls with elbows lifting a little
3:33 High cable curls
5:25 Single Arm Low cable curls.
5:48 Reverse Cable curls
6:45 Behind the head Curls
7:03 Single Arm Preacher curls.
Thanks John.
May I ask which degree has to be the bench on last exercise, single arm cable preacher?
My training log is basically all Meadows varieties, I'm 43 and still learning every time one of these videos drops.
RIP John .. I still can’t believe you are gone!
'alright hi everybody john meadows here' = music to my ears
What if someone made a trap remix? 🤣
Miss you bro, hope you’re up there helping those in Heaven make gainzz
Every day after you release one of these I see people doing them at the gym the next😂. Great stuff John
Can confirm, I love watching his vids and then trying the movements at the gym.
People barely work out at my gym, sadly!! But I do!! John’s videos are so incredibly awesome.
I'm that guy 😂
At my gym I do some exercises that John has taught me that I don't see anyone else doing lol
@@clunky9072 yeah same here. A lot of guys do the typical cringe worthy things: the classic “sit ups in between sets (mostly improperly) and behind the back pull downs”. Lol and who can forget the ever fun “floppy fish out of water jerky pull ups”. Did I leave anything out, fellas? LOL I would love to hear what you see. Haha
God bless you John. You are a Man among Men.
Aaaaaah Mountain Dog
No Drama, just:
alreithaieveribodi
Imagine how awesome it would be if John would just start tearing apart random gym shark narcissists
@@shaftofwisdom imagine how awesome it’d be if he kept educating us and didn’t pay attention to other dudes
He's not Nick Riviera 😂
Cable curls are my favorite bicep exercise....love the constant tension
Imho nothin beats machine preacher curls mate
RIP Mountain Dog 😔
Been training for 30 years and I have to say you are by far the best bodybuilding channel. I have a very similar approach to training as you, if my tendons hurt I always try to find ways to work around the injury. Different grips, different machines, cables, occlusion sets etc. Thank you for all the great information I wish I had something like this channel especially during my first 20 years of training
You"ve made working out for this best up retired copper fun again.
The day before arm day, thanks for the great content as always!
4:45 we gotta call this exercise the Shawn Michaels lol
I found this while working out in the gym and glad to have done so. This gave my arms a good pump 💥
Great video with lots of good info. Good work. Keep going!!
blaze of glory in the background!
I love that you show us joint saving alternatives. I hate that they always come out after I finish my workout. Thank you John!
Thanks as always John
Really useful info. At age 62, I always mix some cable work in my workouts, finding them easier on my joints.
Love it when you post John! You're the man :)
Commenting for the algorithm
I've never seen the reverse behind the head before, tomorrow is pull day so I'm looking forward to trying it.
Side note: the medicine ball on the assisted dip machine is now one of my favorite, hit my triceps perfectly. Thank you for showing that
💯🤩
I found that cables isolate those biceps a lot more than most free weight exercises. I think people have a tendency to cheat more on free weight exercises and swing dumbbells and barbells around without properly connecting with the muscle and letting the biceps do the work. People should 100% incorporate more cable work into their bicep training especially on high volume days as they can handle more workload too.
I am here early and ready! Arm day for me tomorrow. Good day John and thank you 😊
I asked a question about training around elbow tendinitis during that Q & A. This and the triceps video will definitely help my training out for sure.
Rest in Power.
Fantastic video, I'm more interested in joint longevity than immediate gains. I couldn't keep doing skullcrushers specifically because it made my elbows hurt even with light weight.
Love cable workouts. Ive been subbing cable sets for dumbbells for awhile now. 3 shoulder surgeries and other assorted injuries make my joints scream....not nearly as bad on cables.
These are legit - my wife did this workout with me and now she's my husband.
For real dude?
I still love watching John Meadows videos,,
I get great results using cable exercises due to more constant tension. Gyms are closed, again, so doing mostly barbell work and those crappy tubes. Thanks, John, for making me miss cable machines even more.
I trained with some fine folks, but John - you are a very, very great trainer and coach! I love the attention to form, the care about injuries and the little adders on some of the exercises! Thank you as always.
Biceps today, thanks John. At 65 my joints are getting a little rickety, lol
Thank you for all the great tips John, I learn something new all the time watching your videos. You’re a legend.
Very welcome
@@mountaindog1 should i go heavy or light plzz answer me sir thank you
Love the curl behind the head never thought of it
You got that Robby Robinson biceps peak goin’ on John. Great video, great No bs advice. Also nice playlist in the back.
Thanks John
Quality information, cheers john
Glad you enjoyed it
Music to my ears, I'd love a cable only series as I have cables at home. I can't believe I've not long came across your channel it's TOP notch love it!
Very good advice. Thank you.
i cant wait for the knees video to come out , thank you john !
Thank You Mountaindog1 your videos are awesome 4Reals....
I appreciate that!
Luv your videos. I just started using cable. 😊
RIP legend
More resistance band / cable videos please. Thanks.
Great video. Thank you for these alternatives.
Glad you like them!
Always the best videos John.
Very helpful thank you very much
Reverse curl is my favorite also!
Great video!
Thank you, sir! There were a couple exercises in there that I'd never thought of before.
Great video John, love seeing u upload more often
LEGEND
Thanks John, a great way to exercise with a broken body
You're welcome!
This one and the high rep video, going to use next week. On day 3, of going back to gym after 3 yrs. Your videos and techniques work best. Thank you
I call the crucifix curl the spider man curl (from the movie feat, iron man) and love that better than spider curls off the bench. Some fitness channels say it shortens the Brachialis but it’s too passive for me vs doing crucifix curl since I’m activity in shoulder flexion and attempt to contact my ears. I also have a better pump when the cable is just one notch above my shoulder. Nice John, love these
Wow...Mr. Olympia Arms!
Great workout for everybody. Thank you John 🙌🏋️♀️👏
Thank you Mr. Meadows. Super useful info that I can utilize and apply right away. All the best to you sir.
You are very welcome
I recently embarked on the long and arduous path toward the one-armed pull up, and have read a lot of cautionary tales about tendonitis; these cable options look great for balancing out that added stress on my elbow from hangs, so I will definitely be incorporating them for my bicep work. Thanks for another great video!
I like share Jhon's every video before watching...😃❣
thank you!
Hi John a great set of exercises to keep in the armoury for when we get injuries which we all do at times and it will keep us training so thank you. Can’t wait for the tricep video! Best wishes as always. Jim Harrison Cheshire UK.
yes
Perfect vid, been slacking on bis with my pull workout bc I'm just getting back to the gym and I'm shot by the end the workout, I'll throw these in tomorrow (maybe today and do push tom when the tri vid out, les go!)
Thanks man
Biceps - bigger is always better 😛 Great video John!! Always love your input on joint movement and keeping them safe. 🇺🇸💪
Thanks!
Hope you're feeling well , good stuff as always.👍 💪🏋
I am!
Super ❤️
wonderful@!!
This is dope
Great video and info John! 💪🏻
I do rope hammer cable curls (3:02) laying on the seated row bench. Brace your feet on the foot pad and position your shoulders and head over the end of the bench. Keep the elbows tucked in tight to your body. Much better than standing, in my opinion.
Hi John you hit my favourite bicep exercises but I'm sure if you used a Stirrup handle or a rope handle you would enjoy it instead of using the straight bar on the lat pull-down machine stay safe and healthy
Great workout. Looking forward to the pump tonight.
3:02 funny story for anyone reading.. I havent done these in awhile and this vid made me do them today. Some freak physics must've made my attachment slip out of the carabiner (nothing snapped like I originally thought) because I ended up smacking the absolute shit out of my forehead mid set. Blood everywhere.. knot on my head still currently growing. Basically, fuck my life 👍
Also, glad I utilized that tip of extra upward movement at the top. Gotta generate as much force on my face as possible, ya know
OUCH!
another great video, thank you John!
Glad you enjoyed it
Sir you looks massiv and healthy!
When a man's biceps looks bigger than your calves, you listen
Hey man great advice can you make a video on forearm pain associated with bicep and tendinitis and what not would be very appreciated
great stuff man
Best thing for my joints has been dropping GH and keep my e2 above 20
Great video. I've done a lot of of these, and unfortunately pulled a forearm muscle while doing rope/hammer curls, a few weeks ago. 😕
I've been doing the Low cable curl at 5:25 using a resistance band, albeit with both arms simultaneously, as my staple since lockdown and seen some of my best bicep gains in years. The benefits of a full stretch and resistance through the entire range of motion can't be matched.
Can you do separate video about lower and middle traps since it's so overlooked area?
For lower and middle traps, I find if I get a rope or two D handles on a cable machine at its highest setting and do standing rows, pulling the cable to around sternum height or a little lower, I get a great contraction in my middle/lower traps. Dumbbell rows will hit a little lower/mid traps. Barbell rows too. Basically if you really focus on squeezing the scapula back and down, the lower traps will be engaged.
Cable row to bottom of your ribs. Mid back will light up.
Hi John, can you do an updated Band video, maybe more intermediate or more specialist/isolated exercises?
I’m surprised I’m first... 💪🏽
Every guy at the gym wants arms like John's!!! .....but few have haha
I've been injuring my shoulders doing curls with bad form on the cable crossover. I've been doing them with the cable set low, and me standing in between, arms down by my side when extended. Basically like his first exercise except using individual hand grips, and arms straight down by my side at beginning of rep. Biceps have grown nicely over the past 3 months doing this but now that I'm able to rep 37lbs for 8-10 reps, I feel it twisting my shoulders in ways THAT SUCK.
Hey brother can you make more cable workout that we can do since I am getting older and that cable seem to help me out compared to free weight I wouldn't say that when I was younger but hey age is coming things need to change
What about resistance bands can I use them as an alt because I can't get my hands on any cable machines.
Will someone please tell this lovely man that gyms are closed for a large percentage of the population? It is just adding insult to injury...
I'd much rather have a video that takes longer to make and that explains for example how to target the different muscles parts of the quads better, with examples of exercises than yet another "Here is a workout for arms" that you are unlikely going to be able to do for the next 2-3 months or so, until this whole COVID fiasco ends...
I only do single arm exercises and my biceps are still uneven, not sure what else to do!
They may always be uneven. Everybody is uneven in one way or another. A symmetrical human wouldn't look normal, at all.
For my arms nothing works better than cables.
rope hammers are a staple of mine. Dumbbell hammers just don't seem to activate quite as well for me.
RIP MountainDog
how much test enanthate do we need to inject to grow with those exercise ? every 8 day how many ? can you detail a simple cycle for beginners ? very light one, one that can be extended for 4 months. thanks
Can you do them all in one day?
What’s a good rotation? Once a week, twice a week? Or is it all based on person and/or goals?
as you said it depends on the person/goals
not a pro in any means, however from my experience(only 12months), I saw the biggest growth when I trained a muscle group twice a week.
The first session would be compound lifts with 2/3 dumbell movements. The second session would be cable movements as shown in this vid.
Another reason for this is, instead of spending one long session, you can break it up into two meaningful session
*but you should experiment safely and find out whats best for you
@@doneast9459 sound advice man, thanks!