How To Build Your BICEPS PEAK! | TOP 3 EXERCISES
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- Опубліковано 26 сер 2024
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#Bodybuilding #MuscleGain #Biceps
![АЛАУДИНОВ у Скабеевой: эти их ВСУ нас НЕ ДОГОНЯТ 😁 [Пародия]](http://i.ytimg.com/vi/an0anqU4WGQ/mqdefault.jpg)
I decided to go back to my roots in terms of filming style. I really enjoyed the flow of this video and the tips. Would love to hear your thoughts and what muscle groups you would like tips for next!
Stay safe and healthy everyone!
*GUARANTEED GAINS "FREE PROGRAM DOWNLOAD" - **muscularstrength.com/guaranteed_gains_sign_up_FREE*
I have always loved these types of tip videos and would welcome as many as you want to produce, dude.
Videos are great no matter the format. Really like your channel. Constantly striving for your physique but it's coming along, especially with being homebound. Keep up the good work and hope you and your family are safe.
Yes; great video. The way you carry yourself here inspires trust and confidence.
You should do an upper/lower training split review, tips, etc. I know it’s not popular, but it provides the right amount of frequency in the most enjoyable way for me
Biceps & Back on Monday coming up and I'm definitely trying these first two now! : )
(I already use the Inner Hammer ones for a long time as a finishing exercise)
I love and missed these style of videos! Straight to the point!
You know it Stephen!
1:31 seated drag curl
3:17 dumbbell plate curl
6:35 dumbbell hammer curl
8:11 bonus tip
GOAT
Great video ScottHermanFitness! I was looking for biceps peak exercises exactly; well I saved each exercise (with timestamps) in order to find them faster in this video!
Awesome content! And I like your style. Entertaining and to the point. :)
Speaking from Brazil, I gotta say: this tips are awesome! I tried them in my biceps workout yesterday and I already felt the difference. Applying this tips at least 3 times a week the results will increase notably after all. Thanks, man! I just subscribed your channel yesterday, no regrets!
Best video on the subject, no-nonsense and factual.
Scott your awesome man thanks for all the teaching about working out you have helped me so much man. Love the accent too!!
Excellent video and instruction on the outer head of bicep. Exactly what I was looking for. Thank you
Thanks Scott!!! Great tips especially during this home gym time!!👍🏿🏋🏾♂️
Can you do a video for bicep width?
OMG I started doing the wrist twist on my bicep curls cuz I saw Arnold talk about it being the best way to curl dumbbells in some old video from the 80s. I'm so glad I watched your video explaining supination so I can better engage my biceps and build some good peaks! Thank you, Scott!
The wrist twist can also help with forearms. One muscle runs past the elbow, the brachioraidalis, and is used for turning your arm while also supporting the biceps, so that extra twist can help target it and make your forearms look way better.
Happy to help my friend!
Today I was just scrolling as usual always finding boring stuff until i
I saw ur video and I screamed :YES!
Idk why
OH YEAH! Haha
Scott dope tips you a real boss i was also training wrong watchin 100 of vids but this guy is great. He gives u good peak tips 4 activate and train your muscles good it helpes dont tell evryone use m yourselff
I switched out regular hammer curls for the modified ones here in my bicep workout tonight and I definitely felt the difference, had a great pump afterwards! 💪🏻
definitely liked this format a lot. This is why i started watching all your old videos and subscribed to you in the first place.
Yes! Like format. Straight to the point! 👍🏻
Thanks! Yeah thats what I wanted to hear!!
This is awesome thanks scott!
My pleasure! Thanks for watching!
Gotta build that peak like Arnold
Ahhhnold*
I just saw that fake weights Jeff cavaliers video I'm disgusted he's gonna pay for misguiding people .
@@roymustang.595 What video? Cause Jeff cavaliere is right most of the time.
@@preetgundecha Don't mind him. maybe he's just confused
Gahtah build thaht peak lahk ahnald.
Only 10,000 get the notification? I feel lucky.. great information as always!
Thanks so much man!!
Scott, I watch a lot of fitness-weightlifting-power lifting video's in my spare time at work (lol). This is one of the best I have seen in a very long time. Its so refreshing to get something absolutely new. I have never seen any of these 3 exercises before and even though I have a good peak I always wondered how you get your Brach worked out properly as that extra peak really makes the arm shine. Also the video on how to properly row really helped and now using excellent form I have gotten really strong.
Plus the one on T-bar rowing video also top rate. I decided to purchase a T-bar after that video. Your instructions really made a difference because I made some mistakes when I tried it previously (legs to straight and bent at the low back) So thanks a lot Scott, much appreciated.
It's been a while since I've got a notification this early for your videos. It's usually like 2 - 3 hours after you've uploaded it.
That aside, I've actually started doing the DB plate curl to my arms workout. I was doing it wrong, lol. Thanks, your video came just in time. I've only started it last week. I get to do right, now before I'm doing it wrong for too long.
Love your content man.
P.s. Your 67% muscle growth for the chest workout, it's helped a ton. I've seen so much growth over the last couple weeks. (I gym from home)
That's what I like to hear Cameron! Saved just in time haha! Keep those gains coming man!
I am already doing all the 3 😊 thanks man for telling about the seated drag curls 😎👍
Awesome! And my pleasure!
Thanks man, you killed it - found it very informative! hope you still producing.
Thanks for the advice. I will add these to my routine.
My pleasure!
Make sure you check out my FREE home program! It's perfect while stuck at home without access to a gym! All you need is a light pair of dumbbells, OR just your bodyweight!
No gym is no excuse! Use my code 'MS7' for 7 days FREE and get those home gains! muscularstrength.com/12-Week-Home-Program
I liked this format 💯
Great videos man.
Thanks Thomas!
@@ScottHermanFitness anytime
And once again great advice 👍
Is anybody else just intrigued by his Aussie accent popping out every once in awhile? Love your video !
Daniel Bon Daza it’s a Boston accent
Boston accent! Thanks for the support Daniel!
Boston and Aussie accents both have a similar elongated pronunciation of 'AR' within words (stARt, tARget, bARbie etc). I think due to his elocution his Boston accent only flourishes on certain words, which happen to be the ones with 'AR' similar to in Aussie.
@@JR-gl1nx
Makes no odds. They don't sound similar, at all.
@@Jay-we2ek I didn't just pull that out my butt, it is a well documented dialect similarity with literally hundreds of web pages discussing it. Also if they 'don't sound similar at all' Why does every one of his vids have comments like this? Idiot.
The weighted chin up is greatest bicep exercise of all time . Non negotiable.
its definitely a great exercise! Unless you can't pull your bodyweight!
Put your hands directly side-by-side (ie- touching one another) in a narrow grip to make it even better.
(better stretch of the bicep as well as the lat ... win-win!)
Just got my home pull up bar yesterday. Definitely gonna add weighted chin up to my workout routine!
ScottHermanFitness very true
Can u put a video how to do a single dumbbell curl which involve both arms at same
love this format more and this biceps peak workout is what I really needed.
Superb tips thanks 👍😊
I like that pronunciation baabell
elbows out when doing the drag curl and dumbell lift will cause your out head and forarm burn with intense pain you've never felt before. after your done wait about 5 minutes rest period and look in the mirror, you'll see the whole bicep wider. I've been adding the drag curl for two weeks now and it looks fuller. I've been working out for 2 years.
Hey Scott- greetings from the U.K. and to say you’re awesome and love your vids! Great useful tips as always!
I like this video format. Being 63, and not in the gym my whole life, I don't do all of your exercises. But, I have found some tips that help me. Thanks.
You are getting an early start. I started lifting weights at 65 and am now 70. I do all these exercises, Bench 255, deadlift 315, leg press 600. I worked at a desk my whole life, skinny arms, pot belly. Don't make excuses. I work out 2 hours a day, 5 days a week. It is great fun.
Hey Scott!!! I've also been following Musclemonsters and watching his videos lately, I don't know his name, but his stuff reminds me a lot of your stuff, and vice versa. He and you are my top 2 favorites to watch, listen to, and learn from right now as we speak! 👊👍💪
Perfect! Really appreciate these little tips!
5:51
"If you like *Torture*...
Haha you can read my mind Scott
Great content bro
Thanks bro!
Make sure you check out my FREE home program! It's perfect while stuck at home without access to a gym! All you need is a light pair of dumbbells, OR just your bodyweight!
No gym is no excuse! Use my code 'MS7' for 7 days FREE and get those home gains! muscularstrength.com/12-Week-Home-Program
Love the bicep video 💪
Let the Gains Begin. Knowledge is Power. Stay Strong & Get Stronger!
I needed this...
Thanks
You're welcome!
Make sure you check out my FREE home program! It's perfect while stuck at home without access to a gym! All you need is a light pair of dumbbells, OR just your bodyweight!
No gym is no excuse! Use my code 'MS7' for 7 days FREE and get those home gains! muscularstrength.com/12-Week-Home-Program
Why get a pt when you've got Scott💪
Scott's one of the best PT out there!🔥
Thanks for the support guys! And I can always be your online PT as well! muscularstrength.com/consultations-scottherman
@@ScottHermanFitness Thanks for the reply Scott! I'd love to have you as my online pt but I'm a broke student so i probably couldn't afford it :/
I recently joined your site's platinum membership though as it has so many programs and other benefits. I've just stahhhted the 12 week home program and I just wanted to say your follow along workouts are the best. Keep up the great work and keep inspiring all of us!💪🏼
@@amd756 that's all good Ahmad! Glad you are enjoying the home program my friend! Keep training hard!
Great video man. Also, really enjoy your call of duty streaming.
Love from india bro
Hey Scott, I have 2 questions:
1- What is your opinion on the Chin-Up as a biceps exercise and what does it mainly focus on?
2- What do you think of isometric exercises for the biceps? Does it work for building the peak?
Perfect, Gracias
Thank you for the video it makes perfect sense
I get your notifications
again commenting for the algorithm
Looks great
Not gonna lie this guy is pretty radical!
Scott I would love you to do a video with an arm wrestler on the future. I think it would bring more attention to the sport as well as being beneficial to you. You have massive forearms and I think you could be pretty good at it.
you are awesome💪💪
Good man
Cheers man!
Make sure you check out my FREE home program! It's perfect while stuck at home without access to a gym! All you need is a light pair of dumbbells, OR just your bodyweight!
No gym is no excuse! Use my code 'MS7' for 7 days FREE and get those home gains! muscularstrength.com/12-Week-Home-Program
The second one is also called a waiters curl. You don't need to put your elbows back during this kind of curl. But you are right, it's a great exercise for biceps pick.
What about narrow grip barbell curl??
Sir,
I have 2 questions in my mind after watching the video.
1) Most people have only a single dumbell at home (me also) so can you do a video on best bicep exercise @ home with single dumbell ?
2) How to avoid the forearm while doing the bicep exercise?
Coz every time i do bicep db workout especially plate curl, my forearm gets worked out and not my bicep😑😑😑
Great video scott
Gym’s still closed here in the Republik of Kalifornia
Damn not good!
Us Repubs are out manned 3 to 1
nice video
Thanks man!
Make sure you check out my FREE home program! It's perfect while stuck at home without access to a gym! All you need is a light pair of dumbbells, OR just your bodyweight!
No gym is no excuse! Use my code 'MS7' for 7 days FREE and get those home gains! muscularstrength.com/12-Week-Home-Program
Thank you very much. Regards
Coming to wish you well as I just saw your stories on Facebook and not sure how to leave a comment from there. Saw how concerned and worried you are about the talk about potential looting going on in your area. Stay safe Scott. Hopefully you and your family all have firearms close by and know how to use them!
Seated curls are great for forearms though... also many armwrestlers do them for back pressure strenght!
Athlean Xs waiter curl and jym stoppanni seated Bbcurl. What's exercise 3?
I love these exercises. They are intense and quite engaging.
DB incline curl over DB plate curl
But isn't rotating the arm another function of the bicep as well? It is quite clear that you contract the bicep from its relaxed state when you go from pronation to supination.
Well, this is what I saw an Arnold video
Also, what should be done for the inner bicep at home? I am at a complete loss
Thanks Scott!
Yeah you're right, so it contracts when it gets to supination - hence why when you're doing a curl, you should be in a supinated position to target the biceps, not going from a hammer curl (neutral) position into that supinated position. Just start and finish supinated! Whereas to hit more of the brachialis, a neutral position like with the hammer curl is better
@@ScottHermanFitness Okay thanks!!
I'm loving those shorts 🤫
Same exercises can be preformed with resistance bands as well?
From my experience the best way to hit the biceps and especially the long head, is the chin curl with a pull-up bar. Even if you don't have one you can do a inverted curl.
Hey Scott, have you ever considered doing the drag curls from a bent over position? I've done this in the past and it really stimulates the biceps. It might be a better alternative to the seater version
Commenting for the algorithm
Hey Scott are you using a wider camera lense compared to 3 years ago? Everything about you looks wider. Face and body
Like this formate. Dont have time for vlogs.
Glad you liked it Daniel!
How about a deeply reclined db curl?
Another good option!
Db plate curl or waiter curl? Is that different?
Plz reply Scott, i am only 72kg but I have a thick belly fat I cannot get rid, what should I do, plz reply
Hey Scott, have you used Anabolic Aliens app Exerprise before? Mike just announced the meal prep generator coming soon. You should partner with him, it's actually the best fitness app I've ever used and I would love your programs in there too!
Yeah man! Its a great app!!
why is everyone so obsessed with biceps when in reality they have glaring weaknesses in their upper back and posterior chain
People are programmed to care more about biceps and chest. It's like when you tell someone you just started lifting and they don't believe you because you are not Arnold size with 2 weeks of lifting.
Do you really have to ask? You already know the answer. You might as well wonder why people work on their face more than the back of their head/neck.
What's the problem with people wanting to improve their biceps? Also, plenty of people could have awesome upper backs and posterior chains but their biceps need work
@@ScottHermanFitness sometimes thats true but most of the time non-advanced lifters are anterior dominant
What brand are those red collars on the EZ bar? Cheers.
Making my guess before we get stahted, be back when I finish the video to see if I'm right or wrong:
Edit: well, one out of three ain't bad
Incline dumbell curls so it is behind your back
Overhead cable curls so it is above your head throughout
Hammer curls
You were on the right track anyway!
What about penile strengthening exercises?
Are those garage doors at an LA fitness?
I just want to have biceps 😢
You should loose half a tonne of fat first otherwise you won't even see any biceps
Andy W dude‘s losing weight look at his channel 😂
A quick peek at your channel tells me you'll get there some day, already seeing some progress just on the thumbnails
You will get there Randy! Keep training hard man!
@@morgancheadleofficial dude's fucking huge! He still has to loose around 600 pounds before he sees any muscle definition
awesome video, i really like to train biceps :33
Wow, i was always told long bicep bellies were better for size, my bicep belly is really short; i can put 3 fingers in between my forearm and bicep, does this mean I have a lot of potential?
ScycoSnake I can’t get any fingers between bicep and forearm when flexing so I guess I got a long one. I think mine look big from the side when not flexing but when I flex, the bicep has a bit of size to it just not much of a peak. 💪
It's a matter of opinion and what kind of goals you may be looking for. The main difference is what body fat percentage they become visible at and how big they look once they have grown. Shorter bellies are more apparent at high body fat percentages and also appear larger initially since it is more concentrated in one area, but longer bellies look bigger in general once you have gained some extra mass due to taking up a larger space all together. Think like this when thinking of it as an aesthetic trait:
Short bellies have a linear growth
Long bellies have a quadratic growth
If you plan on competing in a bodybuilding competition, longer bellies are one of those genetics quirks that can give an advantage. If you're not planning on turning into a mass monster and just want to look good for a date, shorter bellies are better since they do not require as much size to look good
Ricky has some good info there! Both are good at the end of the day and can look better in different ways. Shorter bellies will give you a better peak when flexed compared to longer bellies. But longer bellies can help fill your arms out more in general
Ricky Pedia Im trying to get as big as possible as a natural being in the 10-15% body fat range. Do you think it is better that I have short biceps?
@@scycosnake3964 at 10-15% most of your biceps would be visible but not being super veiny and stuff (like Scott's) and depending on how the fat sits on you I would say either may be best. At that point, I would say how you dress would be huge a factor since we are talking about appearances.
For long bellies:
A shirt sleeve that cuts off at a certain point would emphasize the length of the arm (this would work better for long bellies, since it will look like you are growing out of the shirt). This kind of sleeve would stop on top of or just before your bicep. Try looking for shirts advertised as "capped" for this look (these style sleeves also emphasize delts and can make them look bigger, so bonus!)
For shorter bellies:
Alternatively, both going bare armed for exposing the full size of your arm may be advisable in any situation you can do that. Alternatively, you can also try full length sleeves that go past your elbow and equalize your arm, which would work better for shorter bellies. This would result in you having an appearance of stretching out the sleeve because of having larger muscles (especially if you've been making sure to work all the heads of the triceps to pull the sleeve back and make it tighter around your arm) because the peak itself stands out more. The long sleeves, ironically, can cause the muscle of a shorter belly to appear more noticeably as the shirt would have to contort around the shape of the arm. This means that, even when the bicep is not contracted, the shirt would still be pulled around the muscle itself and appear to bulge more.
Is there a difference between the dumbbell plate curl and the waiter’s curl that Athlean X showed us? Hope you see.
No mate they are the same. .
Very informative, already helped my form for single curls. I have one question for you: I do anywhere from 6-8 of your full routines a day, plus (the intense ones) plus a couple other full body HIIT workouts on top of a minimum of 5 miles walk/ran a day. My shorts and shirts are dripping and I'm laying in a pool of sweat by the end of workouts. I workout 7 days a week, and utilize intermittent fasting. I lost 200lbs between March 2018 and January of 2019, and have been maintaining/trying to sculpt since. Only since the lock-downs have begun have I stepped up my game considerably utilizing your workouts.
Back to my question: Is this recommended? I absolutely see major changes happening, but from your experience, do you think I'm overdoing it? Thanks for all your knowledge/hard work!
6 - 8 routines every day as well as HIIT workouts and a 5 mile walk / run? You do this every day? How long are you working out for? Doing full body training is one thing but this would be next level haha! I would maybe tone it down from full routines every day, to maybe picking one exercise for a body part from those routines if you want to do full body training.
Congrats on the 200lb weight loss though Zack that is incredible man! Clearly you know how to put in the hard work! But keep in mind that if you're trying to sculpt, that will involve building some muscle and to do that you don't want to be dipping into your muscle stores for energy
@@ScottHermanFitness I am humbled by your advice and reply Scott, thank you! I've been thinking as much recently, in terms of the over-doing it. I'm just very apprehensive of gaining weight again, but understand to build muscle I'll have to get used to that.
I tend to do 6 full workouts (including 2 HIIT Ab/Oblique workouts) earlier in the day and go for a walk/run with my dogs. Protien shake, walk/run #2, then 2 night workouts. Every Saturday I also do a 30 minute live dance-stream on top of that.
I do your: 1) 15-min Dumbbell Full Body, 2) 10-min Push Workout, 3) 10-min 6 pack, 4) 10-min legs, 5) 15-min upper body pump, and 6) 10-min Dumbbell full body at night. Plus a mix of 2-3 10 minute lower abs/oblique HIIT workouts with no rest in-between reps.
Seriously though man, I've said it before, but you saved me during this lock-down time. I also just ordered resistance bands and a pullup bar for my door.
Keep up the amazing work, stay safe, and thanks for all you do for everyone! May the Force be with you, always.
@@ScottHermanFitness All together between the 8 workouts and minimum of 2 walks, I'd say about 2 and a half hours a day?
@@zacklosel7496 Oh I see you're using the 10 - 15 minute routines, nice! Still possibly a little much to do all of them in one day given they are all more towards the HIIT side of things. I would maybe try to split it into upper / lower / full body. So you could do the push, pull and and abs workout for upper, then legs and an abs workout for lower body, then full body another day and repeat. Along with your cardio as well!
Post in my platinum+ forums if you ever want some in-depth help in regards to your routine / diet / form checks etc.! www.MuscularStrength.com/forum
ScottHermanFitness Absolutely will do! Thank you so much for your replies and being an awesome dude!
my friend lost both arms in war. how does he build biceps?
HARDAAAA
Hi Scott can you tell me what exercises that can do at home to get that V shape?
Great video, and here's a comment for the algorithm ;-)
Scott, can we do the drag curl with dumbbells? Does it have the same effect? Because That’s all I have at home
Doing great buddy
Maybe you can't get better than anybody else. But you always can get better than yourself being yesterday.
Right on Christoph! Competing against yourself!
Just measured today and I got 12 inch arms, is it possible to go from 12 to 15 inch arms in a year?
Depends on so many things, but honestly... If you're doing it naturally I doub it. You can definitely go beyond 16 or 17 inches as a natural but it takes time.
Yubel it could be, nobody knows due to everyone having different genetics. However just train hard with perfect technique/form, eat well, rest optimally and enjoy the process.
Do you perhaps look a little chubbier?
Then it is possible for most out there.
53Memati53 I have a bit of a stomach but no real fat on my arms, except near my armpit where it's flabby lol.
Can we do exercise at night?
Hey Scott, when I was about 13, I discovered that my number 8 and 9 ribs on the left side had fused together. I've got no idea how. Anyway, I thought at first it was just costal cartilage, but upon x-ray it turned out that they were indeed fused. I'm just starting out in fitness at 17, 135 lbs, and it's affecting the look of my abs. What can I do to naturally help fix this within my workouts?
Hey man this is late and u prolly know this now but u cant really change the way it looks, if you look up shifted abs, it shows other people that have abs that are not exactly even, it's natural, but dont worry man, u cant change it, but that's what makes u...well...U🙏
How to decreasw side fat at home
Eat less