Biceps Exercise Tier List (Simplified)
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- Опубліковано 6 січ 2024
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Have you ever wondered which biceps exercises are the BEST? Thats what we will look into in todays video! For this tierlist, i chose these exercises: barbell curl, close grip ez bar curl, behind the back cable curl, ez bar preacher curl, machine preacher curl, spider curl, dumbbell curl, arm blaster, incline dumbbell curl, concetration curl, cable curl, dumbbell preacher curl, hammer curl, reverse curl, cheat curl and waiter curl. All of the rankings are based on my own experience, and not on useless scientific studies. But you should always keep in mind, that everyone is different, and something that works for me, might not be so great for you. So dont forget that!
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#biceps #tierlist #bicepsexercise
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no way. this is perfect today is back and biceps
bro its sunday
Same
Push day for me
Samr
Bro same I'll wake up in few hours to hit both
Bro, I found your channel yesterday, and I love your sense of humor and videos. They are a great thing for our gym community. Keep up the good work! I binge-watched all your videos yesterday, hahaha💪
I feel like the algorithm promoted this channel to me this weekend also.
omg me too@@darthconquest1046
Literally same as me, bro is blowing up
Same man
In what category would you put chin ups?
W channel
The humbleness, the muscular build, the emoji face and the accent all combine to make the wholesome gym bro we all need
Do you think that you have BAD genetics for bodybuilding? You dont! Here is why: ua-cam.com/video/YHUf54kIFuI/v-deo.html&ab
I also see a lot of guys who are in to gymnastics (olympique) doing the chin up with reverse grip with sleight turned back. It’s like a compound lift for the biceps. Really really good feeling in the biceps
This channel deserves to blow up. Every video Highlights all the good info I’ve learned over the years and still mentions the others but places them in lower categories. Straight no BS info for beginners and great refresher for the experienced lifters. Thank you!
might be my fav fitness youtuber on the platform, always straight to the point and very helpfull.
Bro... What else I can say than just huge THANK YOU... I know there is a lot of comments and probably u won't see it but u give me really big motivation to just go to the gym and try something new, something I have seen a lot of times but was stressed about doing it or by the technique that will be poor. I love your videos, I have watched almost every video in the last 3 weeks. You are my motivation, my teacher and my "guru". Thank you for each video you have made, sending a lot of love. Keep it up buddy!
A tierlist on leg exercises or ab exercises will be nice next.
I like how the explanations are easy to understand.
Bodybuilding and fitness as a whole doesn't have to be overcomplicated.
He already has an ab tier list
Winny’s videos are sooo good, they’re so relaxing 😂😂 I really hope he gets the recognition he deserves. No bs just straight gym knowledge
Dude your channel is so helpful especially in a fitness world with so much misinformation, you’re helping so many people.
I'm adding more arms and core to my work week so this is going to be a great video to watch!
There’s a lot of errors and false information in this video. This is HIS opinion not science or facts so take it with a grain of salt.
@@Solarris I agree with you, this is not a science based lists. Bug imo you have to choose exercises you like, instead of just the "science-based" exercises. If you enjoy your workouts you are going to be much more consistent, and we all now consistent it Is the key. I personally agree with his list because i love ez bar curls, spider curls and machine preacher curls, are they the best curls exercises according to science? Maybe not, but my biceps are bigger than some of my friends who uses only the science-based exercises
I'm going to start going to gym very soon, this will surely help! Thank you, man.
Let's go dude 👍
I would recommend watching many more videos, having different ways to work the same muscle is HUGE. Space and machines are often times used up and having a variety of options is gonna get you ahead. Then you have no excuse to skip out on an exercise.
tbh try to learn proper form for the ones you wanna do and 9to 12 sets is the best range for working most muscles
Bro is talking facts and I´m sure that this channel is going to blow up! Great work and keep up! ❤💪
you absolutely helped a brother out with knowing more about the gym. I started 6 months ago, nd now am actually seeing some true gains. Nothing but appreciation for what ya do. Hope others who are starting out find you as well. Thank you, thank you, thank you!
These videos are so good and simple.
Cant wait for the triceps tierlist! I feel ive been neglecting the boys since i cant do skull crushers since my elbows screwed up so im pumped to see some good alternatives
Try some straight arm dumbbell pullovers, I do those when my elbows are sore and they blast your triceps without flexing your elbow
u only do skull crushers for triceps? i’m confused
@@denisehouck5766 if u do them to failure they are enough, they work all 3 heads
@@denisehouck5766 no theyre just one of the exercises ive seen everyone doing at my gym
@@Autonamatonamaton rad thanks man
I would put regular dumbbell curls in S Tier aswell. I usually do one hand at a time, and as you mentioned with another exercise, you can use your other hand at the end of your set to push beyond initial failure and get 1-3 extra negatives. This gives it an advantage over Barbell Curls in terms of Pump. However, both variants are awesome, and I feel like i can produce more power on the barbell, simply because it kinda feels compoundy.
Probably the best fitness channel on the platform. Amazing video!
im just a couple months into working out and this is lowkey the best video ive seen for bicep training ever tbh thanks
glute reveal when?
Underrated comment
I train biceps at the end of my leg days in order to motivate me to train legs 😂 5 x 10 barbell curls, then I run the rack on dumbbell curls from 35 lbs down to 5 lbs. Sometimes I go back up if I'm feeling particularly motivated.
far too much volume mate
Can't wait for the Tricep Exercise tier list! Love the videos!
YES, I'VE BEEN WAITING FOR THIS ONE 🙏🙏🙏
Behind-the-back cable curl and concentration curl as my own go-to bicep excercises.
Thanks for the info.
Same but I think cable is good but when do the behind the back variation it releases more range of motion which makes your bicep gains increase
I was thinking about looking for better bicep exercises today! Thank you for the video!
unbeatable bicep workout and my favorite is weighted Chin UPS it really hits my bicep as hard as it can and pumps my bicep and forearms amazingly compared to any curl What I have done, I did WEIGHTED Chin ups, not regular Chin ups, so Chin ups are added with weight using a vest or belt, not just body weight. The biceps will absolutely be stronger and It's getting thicker💪🔥🔥🔥🤩
@@sumarnoatika2904have you tried using a close grip on the lat pulldown?
Could you recommend a bicep wrokout that uses dumbells? Because I don't have a bar for chin ups@@sumarnoatika2904
@@RomesPompeii I don't use Lat pull downs but bar pull ups so close grip weight Chin ups for biceps and close grip weight pull ups for Popeye forearms🔥💪💪🔥
I’m glad you blowing up! Waiting patiently for a leg tier list
man this channel is the best!!! love from Argentina
please do more muscle group tier lists these r my favorite things to watch rn
I agree but bro’s gonna run out of muscles to rank eventually 😭
@@artonio5636 The classic UA-cam fitness channel problem; there's only so much info to cover haha.
Your videos got me back into the gym so thank you, and keep the vids coming brotha great things are coming 💪😎👍
Just recently found this channel and i swear to god it's the best thing I've seen, so useful yet so simple!
Your channel is one of the most informative channels out there, thank you for your hard work
We want forearm 😠😠😠
Play with your johnson bro
Dont forget to use the left hand too
@@udayvarma756 😂😂😂
Reverse curl
@@udayvarma756always forget to use my left
Started doing wrap arounds with the bar and my forearms exploded
I needed this yesterday!! My next arm day gunna be epic!
I'm a gym noob (bulking from 150lbs) really excited for my journey, your videos along with DR Mike, and sam Sulek sre really helping! Thx bro, love form England.
try watching max euceda, his vids are motivating, he has good tips and an amazing physique, check his videos from about 1 year ago
Mike Israetel is great, I wish channels like his were a thing when I started lifting.
same here, count your calories and stay consistent. We have one body let’s see what it’s potential is 💪🏼
Alex Bromley is really good for beginners aswell some really good advice and taught me alot
Keep learning from Dr. Mike definitely one of the best people in the industry
i had been waiting it for years.Thank you
i adore ur tier list man these helped me A LOT. keep it up king we love you
I want to share my experience.I feel my biceps more in lenghtened position. So i was doing something like dumbbell front raises but with supinated grip and with 45° to the side, and for advance i do the cross on the ring. You can try chin ups and hold at 90°(of your hand). Feel free to ask more🙂
Omg so glad you mentioned the barbell curl!! I randomly tried it once and it massively increased my pump and gains since then
Just feels weird using a barbell for curls in a gym lol
Love the simplified tier list for biceps exercises! It's so helpful to see them ranked based on effectiveness and simplicity.
Let’s goooo, love the tier lists!
Doesn't Hammer Curls target the "Brachialis" Which sits at the side of your arm right between the long head of your Bicep and the medial head of your tricep? It gives your Bicep a thicker look, when looking from a front.
The Brachioradialis is a part of your forearms and it can be trained with some reverse grip curls. It also helps with pull-ups or arm wrestling.
I was wondering that too?
You forgot chin ups
Loving the videos, keep it up champ.
Forgot the best, chin-ups.
😂 good but best?
@@arch6384 Yes look at gymnasts biceps
@@Lezduit1most of them started when they were 8yo and that's considered late for gymnastics. So obviously they would have decent arm size after training so many years, even with generally ineffective movements.
Jesus Christ bro they don't do just chin ups they mostly get it by straight arm exercises like hefoso planch and such its good but not the best it goes in A tier@@Lezduit1
Its a more of a back exercise
Great video! In addition, I would say chin ups could be a great bicep exercise as well, especially if you treat the ascent like a curl. Close grip chin ups also.
It is literally such a good bicep work out. People confuse it with pull ups too often and assume it's just a back exercise but God damn my biceps get pumpppped when you're doing proper form reps, but close grip is definitely a great idea to increase load on the arms
There’s many out there who see it as the best bicep builder
I disagree. The biceps are such small and very weak muscles compared to the back ones. When doing chin ups, a variation of pull ups, the work is happening most on the back and that is final.
There are better exercises, such as the ones that Winny mentions, if your objective is to grow your biceps.
@@pabloecia booooo, if you're objective is functional and relative strength then chin ups all the way, if your goal is muscle volume, then yes other workouts will certainly get more hypertrophy I'm sure. But chin ups are an extraordinary arm and upper back combo exercise dude.
If you do close grip pull ups with solid form, it essentially acts as a dumbbell pull over. You feel it in your chest and everything
I've been going to the gym since 2015 and I feel like Im still learning new things every day! WE NEED A LEGS & TRICEPS VIDEO!
was waiting for this ty man
Science based tier lmao xD
Close grip pulldowns or chin-ups are among the most effective biceps-targeting exercises since it uses the biceps' full range of activation across the range of the shoulder joint. There's plenty of video's about it, also just look at gymnasts' biceps. It isn't a biceps isolation exercise, but that doesn't mean it should be missing from this video, especially when you talk about treating the biceps as a major body component. Just my 2 cents :D
Ah yes, the exercise in which targets ur back is the best for your biceps!!! Average 60s science….
It does use a full range of motion, but the mechanical tension on the bicep is relatively weak at the most lengthened position in a chin up due to the short moment arm. The lengthened stretch position also happens to be the most hypertrophic part of the movement
@@mart3418 great knowledge 100% facts
Yeah, 2 cents is already worth very little. It's crazy how you made it worth even less.
You're absolutely amazing man! I discovered you and I watched all your videos in 3 days. I learnt a lot from you bro. Keep up the good work. 💪💪
Awesome video! We’re definitely gonna need a leg tier next🙌🏼
If you don't want to injure yourself with preacher curls, just drop the weight and the ego and stop doing half reps! I see so many people too much weight on this exercise and not going all the way down. Of course you'll injure yourself if you stretch your bicep with a weight it can't control. Instead, use lighter weight, and you'll get more gains because you are reaching a better stretch, plus you won't injure yourself.
this dude is amazing. Great content brother.
just trained biceps today, watching this video now anyways! I found your channel recently and watched a lot of the vids, the content is great! i recommended your channel to a friend that is just starting their gym journey! keep it up!
Perfect timing with this upload
Love this list bro💪🏽
I am SO GLAD i found this channel!
Would love to see a tier list on the different variation of push-ups or leg exercises!
Keep up the great work!
He is really good, but dont forget that whilst what he says is mostly factual, some is his opinion and you should do whatever feels comfortable for you!
Another awesome video!
thank you for guiding me as a newbie through my gains
please never stop winny
helped me a lot with what I’m targeting and how simple this was. GOAT 😊❤
One of my favorit YT channel good and simple love it🔥❤️💪💪
I just started watching your videos and I really appreciate your in depth explanation of each exercise. I just went back to the gym after staying away for 4 years. I asked my best friend who's been hitting the gym for 7 years now to guide me on bodybuilding but he got fed up for some reason and won't even give me a routine now... So thanks to your videos, I can have more options and build my own routine instead of relying on someone else. Can't wait until you do the legs tier list!
I need a good tricep tier list!
Love these videos!
love u man keeep uploading man love ur videos
brother winny, i'm already hype for your triceps tier list 😤
Thank you for the great content!!!
Bro i love your vids it helps me a lot
Amazing video!
When do you Upload a Tricep Tierlist? I found your Channel like a week ago and I have to say you make great, simple and sympethetic videos. I love it!
Brotha im about to hit the gym and my time is 6am i was doing my morning business when i stumbled on this channel and with in 2 minutes i liked and subscribed !!!! Keep up the good work my man 💯💯💯
Thanks man! I really needed the assurance on the concentration curl my friends told me it sucks but i personally like the burn! Keep up the good work man❤
Amazing channel
Definitely the best gym channel, unquestionably
Good and straight to the point
I still go to the gym with confidence because of you. Keep Going 👍
thx for the video, great work 🙂
Thank you for simplifying ❤
YES I was waiting for this one :D
Absolutely wonderful. Getting back into working out after not doing it for over a year and Ive gained back over 50lbs and have lost alot of muscle. Thank you for this video! very infomrative
I was just got on UA-cam to search for a bicep video of yours and this was the first thing on my feed. Didn’t even have to search
Your video are amazing info !!
You’ve become my favourite fitness channel
gotta see your tier list for legs! preciate the content brother.
man do more of this i love it
Hey bro i love your vids its super helpful and well explained. I have made improvements because of your content , you deserve a bonus 🎉
This channel is the way to go
That's amazing. Thanks!
Damn I love this channel
Wow! nice vid dude
Thx man this one really help
thanks willy!
I started using your ppl split and it has been working well for me.
lets go it was biceps triceps day for me thanks
Your channel is amazing for beginners and it helps to gain new knowledge ❤️. Just subscribed you 👌🏻
Good to see your channel growing brother , I follow you at 2k but now you are at 136k (unbelievable 😮 )keep going
My favorite group of muscle, thanks trainer winny. Greetings from Peru
I liked the video several times while watching it
waited for this
Thanks mate been waiting for this. Triceps soon please