The BEST Biceps Peak Exercise
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- Опубліковано 24 кві 2024
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The point is...
The best way to build a bigger biceps peak is to simply build bigger biceps in general.
The resulting “peak” will be mostly (if not entirely) a product of genetics based on your individual biceps shape and insertion.
Some people have “shorter/taller” biceps, and others (like myself) have “longer/flatter” biceps.
Neither is necessarily better or worse.
The biceps are a fairly straightforward muscle with both the long and short head performing basic elbow flexion.
If you’re training hard and progressively on a few different curling variations over time - then combined with all of your compound back exercises - both heads will be getting thoroughly smashed.
Purely anecdotal, but back when my biceps were at their very biggest all I ever personally did were barbell curls and alternating dumbbells and just focused on getting really strong at them.
I highly doubt that incorporating “unique” curling variations to specifically isolate the long head will actually make a noticeable impact in the long run.
I say “highly doubt” because I can’t prove this with any long term “bicep peak studies” (since they don’t exist), so take this for what it is which is my personal opinion.
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Interesting ; thanks for the statements as usual - very helpful.
Sean bro. I love your videos and all and I am a huge fan and I learned almost everything about fitness from you. Now I dont wanna be that guy but I think that people are lazy and often dont like to read alot so you should maybe explain these facts in the video after the epic joking part(very funny btw) so that way maybe the people who aren't so willing to read will get the information will still get it. Just saying tho
Does a curl machine also work as effectively?
@@bitesthedust69 yes every curl variation can work as long it directly hits the bicep
"Back when my biceps were at their biggest" lol
Sean just offended entire fake fitness creators who try to divide biceps into 18 different muscle with 22 different exercises
Real. And that's just the biceps. Not to mention the 20 heads of the pecs and the 1000 different lat exercises you need every back sesh
@@thomasowens4844 You said it so exaggerated but sadly its true..
@@junaidlabaso technically the chest does have 20 heads but yeah. Sad
The bicep is fully trained with any curl BUT emphasise matters though. There's been enough studies and experienced people that have used that fact.
Scientifically the best bicep builders are 2 exercises to emphasise peak with one and length with the other.
For peak you can use seated preacher curls.
For the long bicep head you can do either incline curls or seated cable curls with your arms fully stretched behind you as the starter position.
These are best because of the emphasise on the stretched position each for the other bicep head, along with stability.
Emphasise method is also used by swapping exercises to overcome plateau's. A slightly different angle or simply dumbbells instead of barbells are sometimes enough. They have a tiny difference, but it matters in the long run. The conjugate system is a good example.
@@MrOrthodox13^^ troll comment trap just ignore the guy above me.
People when they can’t over complicate something to sell a course:😢
Sean:🗿
I love when I turn into a f*cking stone 🗿
🗿
🗿
🗿
We all knew it was curls
Nah really?? I thought he was gonna say squat
And yet we all didn’t expect him to say it
Fitness industry fuming at this one.
Biceps peak keeping you big as hell
not this channel too…
@@adamsrankings8860 Yes this channel too…
Basically every muscle big is keeping you big as hell...
Shon52 has officially gone insane with the rate at which they obsessively post variations of this comment
@@arthurfleck629 precisely!
bro looks like he´s in a character selection
Bro your shoulder are great
Thanks, I really needed that today.
You’re welcome dawg
Actually they're small and I can't grow them for shit but thanks anyway
what would you say his genetic strong points are?
this is why sean has the most aesthetic biceps in the world
what would you say his genetic strong points are?
@@jmgonzales7701 jesus christ is more aesthetic than sean
@@ShinUchiha-cu3mc i doubt it. Dude is provably a midget, probably under weight as well with ancient history diet.
Single best is traditional workouts with progressive overload
The Basics always work.
what would you say his genetic strong points are?
Consistency, diet, rest, repeat. That is literally the secret potion.
Consistency is only a virtue if you are not a screwup.
🤓👆”Eh actually to maximum muscle growth for biceps, you must do a reverse bicep curl on a bench taped to the cieling with you taped onto the bench on an angle of 360 with your legs crissed crossed”
Correct
And you must curl with legs
At this point I’m expecting every Sean video to be a sarcastic but informative video
Bro is the truth , I been following the workout plan he sent me for like 7mo , lost 30 pounds and getting a fuckin 6 pack type shit
A lot of influencers aim to reinvent lifting
Nah, its reverse standing overhand seated incline laid underhand bicep extension
Pls make one about preventing injuries I got golfers elbow and I think I'm gonna lose a lot of progress
Golfers elbow is caused by grip. You may be holding the weights too tightly. A firm grip is necessary but if you over do it it leads to inflamation in the muslce responsible for golfers elbow pain. If you don't wear gloves, I strongly suggest you do, as it will allow you to have a secure grip with out so much force. Also strap your upper forearm (just below the elbow) when exercising, this will ease tension on the tiny musle causing you pain. Hope this helps.
Edit: you can still work out and won't lose progress with the above steps but ensure you also take a week off training every 4 weeks. This will ensure faster recovery from your golfers elbow and will improve your overall gains.
@@h83301great advice imo
@@h83301 👌
Curls are the best bicep isolation exercise but the close palms-up pulldowns are the best compound bicep exercise and overall stimulates more muscle mass for the biceps
Sean always been the realest fitness UA-camr. No gimmick bullshit.
AthleteX... entered the chat
@@saltiresteel6647 fake weights
Except there's no more most nattie looking guy comments like 5yrs ago
According to Mike Mentzer, the “palms up pull down” is the best bicep exercise in the world.
No reason why u can't do both
We have infinitely more information at our fingertips than Mentzer could have ever dreamed of having. A GOAT of his time but not perfect.
The biggest reason that’s wrong is that it’s so concrete. It might have been his best bicep exercise but it certainly isn’t mine. There’s no single “best” exercise for anything. There are exercises that have varying degrees of being amazing to just OK and some that are garbage. But there’s no “best for anything.
@@jonnovak6856 yes, the man made great points ahead of his time, but he was still confined to the knowledge of his time, he was wrong or extreme at many thing as expected, why people idolize every word he said
I like that exercise. Do them along with curls or alternately. If you're strong enough, you can also do bicep focused chin ups as another option.
Love that you take all the bs out of training
I’ve been training for 19 years and agree with everything I’ve heard from you!
Good work mate
I used to go so many shit workouts for biceps, I used to do Hammer curls, Incline curls, spider curls, concentration curls and what not but my biceps never grew and I didn't enjoy training them either but then when I switched to the good old simple workouts I saw the best development on my biceps and also gained a significant amount of size, I just moved to 2 workouts; Standard dumbell curls and preacher curls. I don't include Hammer curls in my biceps workout since I feel like it's more of a part of your forearm so I do reverse grip curls, targets the muscle better (brachioradialis if I spelt it right. The big juicy muscle in your forearm)
Standard preacher curl not sitting using a high preacher preacher curl bench 8 to 12 rep to failure then have a spotter push you up for concentric and focus on slow eccentric coming down and fast twitch push spot curls up.
Bro is a certified chad 🗿
That is literally all it is yet people will always complicate it
Looking Amazing!!🙌🏿💪🏾👍🏼💚🐲
I always feel my shoulders more than my biceps when doing curls
Works better if you use a clothespole and progress by chaining more toasters to the pole as you get stronger.
Progressive toaster-clothes
no ill do 62 sets of bosu ball squat curl
fr
wait the hell even is that
Sometimes simple is the best way to go👏🏼
Pull-downs that Mentzer hypes up gets me a mad burn I find too
Solid! That is years of consistency.
I honestly expected him to just drop the dumbbells and move on to a rack to do dips lol.
Why? Dips is not for biceps?
@@carlodonn8983 for the peak not that much but for the entire biceps size it actually matters because biceps and triceps work very well together visually. the bigger and more meaty the triceps is the more bolstered the biceps will look.
Just strong at the Basics🦾
Thanks dude, great content!
7s are always on the menu since 09.
I like Sean...he seems just real...
Looking better than ever! 😂❤
He forgot to add the back flip after each rep of curls
I love Seans satirical posts.
Ya know one thing ive learned about fitness is how god danm simple it is and how complicated people make it to be
One of my favourite excercises. Been doing them for years for biceps.
Bro's hitting those Zachman Curls 🤘
The best exercise is consistency and discipline
Doing curls IT HURTS SO GOOD I CANT STOP😂
And then there's me who's biceps are both short and flat
You know what I love about workout videos is these dudes show you techniques but then they never tell you all the stuff they're taking to actually get that result
That dot😂
Incline bench curls ✅✅
It's right there on the name to get bigger biceps
Love your shorts... keep me motivated to do my boring routines ❤❤❤
It burns like hell u have the proper form and technique
Thx you SEAN ! I was bench pressing thinking it would get me bigger biceps
People are trying to find ultra complicated "Effective" exercises bcs they lack patience end up making less gains than the guy that just sticks to the basics
When i first started, I used to watch all these youtube videos and see a hundred different exercises for each muscle group and feel overwhelmed with the sheer number of exercises i do on a daily basis.
3 years down the line in my fitness journey with a really good transformation - I stick only to the basics - 2 excercises for 4 sets on each head of each muscle group, progressively overloading the weights - The results have been fascinating till date.
Glad to see Sean bringing back the proper culture.
Classic Sean
Thank you for this. I started working on my upper body and as someone with hypermobility, I always get worried when I use free weights so I keep it simple to bicep curls and seeing you post this just means I'm doing something right.
"The fastest path from a point to another is a straight line" typa answer.
Thanks Sean, I’ll try these today.
I was expecting it but still laughed
I find preacher curls the best way to get a peak because you are in full range of motion and it keeps the arms stable
Bro had to get a phd to tell us this shit
This worked for me thanks for the advice
My heart broke the day I found out Sean smashes MK677😢
FACTS
Sean's is about as legit as you can possibly get.
If you like him then you might like Dr Mike from PR as well. He is up to date with all the research and knows how to interpret it and explain it to his audience without sounding like a nerd and has great humour with it. He is the most accurate source for bodybuilding.
@@axlvanaudenhove6564 Dr mike and Jeff Nippard are the king of REAL nuance, Sean is the king of the basics, they are both necessary
I never would have thought, here i was trying to get bigger biceps by doing squats all of these years
Sean is always so expressive while flexing 😐
Patience, Is what you need
Groudbreaking discovery thanks for your service
Incline curls and cable hammer curls is all i need.
dont forget the decline spider curl
Simplicity & sarcasm ❤
I thought it was choking your chicken😂😂
Lol
This is so true. All theories talking about how curling with your arms behind and in front of the torso will target different heads of the bicep are not proven to have an impact at all. Same goes for curling inward and outward. Whether your bicep is long and flat or short and tall is entirely determined by genetics.
I always ignore that bs. Simple curls are great. Hand placement varies based on your biomechanics but it’s not that big of a deal. Form should be strict until you need partials or negatives. Go past previous intensity to stimulate growth and boom
It's called science and it is in fact proven multiple times... If you don't do the research then don't act like you know for a fact that it doesn't exist.
People like YOU are the problem in the fitness community. Bro-science is not science. If you didn't do the research, then don't preach false information.
Called it.
Pelican curls or back lever with suprinated grip are the peak of the peak in biceps
The best way to train biceps is to train biceps
Fr i love curls 😂😂😂
I'm confused on how to do a curl. Can you do a full-length 20 minute tutorial on training biceps through curls?
Best bicep exercise is the one you like that you’ll do consistently and overtime it’ll help a lot
Dumbbell Curl and Barbell Curl, don't overcomplicate it 👍🏻
That’s all I’ve been doing DB curls 😅
This is generally speaking, but there are movements that will build a bigger peak
Yes, the basic stuff works. Sean is the only that did not succumb to clickbaits. Please never change
Curls for the girls
Thumbnails have been on point since the rebrand! Also, I’m really considering hopping on the Bound and the Broken read-a-long. I read The Fall awhile back but haven’t got around to continuing the series yet
I wish guys like you were popular in the 2020-21 era..I would have progressed so much more..
Im too lazy to try and find the weight for curls, so I just do weighted chinups
Fuck i thought its leg extension
There's no secret for bigger biceps, just curls with decent form and most importantly, CONSISTENCY and for skinny dudes, diet.
Bicep peak is genetic.
I love how everyone (i think) seems to be going back to the basics... You really don't need 20diff exercises for 1 muscle group.
Wow, this is deep.
Fantastic
Great point, but the best exercise is bent over single handed dumbbell curls for bicep peak simply.
I'm glad the "standard curls bad" phase that parts of the fitness community was in a few years back died on its ass. Curls are and always were the bread and butter of any good biceps workout.
✨curls✨
Your videos will hit hard now that you use that song 🔥
I can see it coming
So thats the secret