One reason I like concentration curls is you can be your own spotter. Use your free arm to help lift the last couple of reps and then get the negative coming back down.
When I do any of my standing curl variants I like to wedge my elbows against my hips or waist and lean back a bit. That way I still get some tension at the bottom of the rep. I get more of a pump doing it that way too. Thanks for the video Jonni.
I like straight bar curls because it forces me to supanate my wrist more than the easy curl. It does hurts my wrist a lil bit but I dont care lol GOOD VIDEO MY MAN
would you say you get less wrist pain over time on them? Cause I just started doing them, also get the wrist pain, but i feel like this the only type of curl, which i can overload and go pretty heavy on them
@@SocomVeteran I agree %100. I used to do ez bar curls because I have incredibly thin wrists and it just put less strain on them, but I've come to realize the mild discomfort is worth the incredible contraction I get when I use a straight bar.
@KingCannabis100 Exactly bro, You described it even better than I did. I also have small wrist. This is the only exercise I wrap my wrist wraps very tight & It pretty much takes all the pain away & prevents injury. Like you said the contraction you get is worth it
Great video. Do you think having something behind the elbow holding it in place, like on preacher curls or arm blaster curls is better, as it seems to really put all the pressure on the bicep especially in the lengthened position? Also I always have trouble over which one to prioritise, preacher curl or incline curl as preacher curl seems better for the above reason, but incline curl apparently hits the long head more? What are your thoughts on that? Thanks in advance.
My go to is the incline curl, though just a slight incline. A 45-55ish degree incline is uncomfortable due to my uneven scholiosis lats. Second bicep exercise is usually a standing easy bar cable curl or machine preacher curl. Usually cable since theres always a line at the preacher curl.
The seated incline I think is the best along with the cable curls. Seated incline. I really challenge myself and position the dumbbells forward, shoulders back. Pop the chest drive the feet into the floor and then curl. I kill it. Im at 40lbs each dumbbell. Then after 5 sets I run the rack.
Curious if anyone else focuses on doing nearly all DB bicep exercises 2 different ways to isolate both the short the long head with 1 slight form tweek... " shoulders tucked VS shoulder flared, AKA Internal Vs External rotation of the shoulders" Notice that his form seems to bias the short head in most DB demonstrations due to him externally rotating his shoulders and curling more outward so that his arm path aligns the DB with the front delt at the top half of the movement... Be sure to also slightly flare your elbows outward to where your shoulders internally rotate a tad bit, and youll automatically curl more inward with the arm path bringing the DBs toward your pecs to target the long (outer) head... You can do 4 sets of each excercise with 2 one way and 2 the other, switch it up every workout, or shift when your almost at failure and eaaily get 4-5 extra reps and one hell of a pump... Crossbody curls with the thumbs a tad bit higher than neutral will also blast the peak of the bicep.... A GREAT finisher is to do single arm (or alternating) curls using 5 different hand positions every rep and repeating until failure: 1. pinkies high 2. neutral 3. thumbs high 4. hammers 5..pronated (reverse) *Repeat until failure 'Pinkies high' works when your externally rotated and elbows are tucked (internally rotated shoulders) and 'thumbs high' works best when you're internally rotated and elbows are flared. Definitely focus on these things when curling for optimal gains...
I love single arm preacher curls with a bench. I can position my arm perfectly to isolate my nicely and it lessens my elbow pain. One gym does have a machine preacher curl that give me explosive pumps and I can push myself hard. Great for myo-reps. I will have to try your #1 choice in my new meal for January. I am making arms a priority in 2025. I still like ending with hammer curls. I want to make my bicepts thicker and wider. If you can make a video for that it would be great to watch and learn. As always I love your channel and enjoy your knowledge and entertainment. Keep being amazing.
Spider curls..? I find these challenging and they seem to keep a good amount of tension, especially at the top of the lift... Agree with you on the lying DB curl though, maybe ok using cables and lying on the deck but just not for me... each to their own though... Good Vid Jonni
I love the inclined dumbbell curl, but a nagging injury in my forearm is making even 20lbs very painful so I stopped doing them in favor of other curls that are less painful
I do a curl machine that works with a band(= cable) and attachments. Ez curl bar one is what I use. Obviously can't hammer curl that, so i reversed it and I feel that alot in... maybe it's the brachialis? Try it you'll feel it immediately in that outer ellbow forearm muscle. I often start with that, then do normal biceps curls on it then finish with reverse.
I’m a full range of motion guy but I won’t downgrade an exercise because there is little to no tension at the top/ the shortened position. We have learned that the lengthened position is probably the most hypertrophic part of the exercise and the mid range is when the muscles can usually produce the most force, so as long as there the biggest tension is in those positions, I think that the exercise is great. And also it doesn’t really matter if there is tension or stretch in other muscles as long as it doesn’t get involved in doing the lift and it isn’t the limiting factor. For example on those lying dumbbell curls or in incline curls, the front delts get some tension and some stretch, but they don’t get involved into the actual lift and they aren’t the limiting factor. So yeah the lying dumbbell curls have been very good to my personally and I did them for about 2 months and now I switched to incline dumbbell curls and these are awesome as well, so for anybody wondering if an exercise is actually good or not, try it for yourself for a couple of months and see for yourself if it actually works for you!
Just boils down to if the exercise feels comfortable or not to a degree where it doesn't interfere with your hypertrophy goals (as I feel an exercise shouldn't be neglected just cause it doesn't feel comfortable). I tried the lying dumbbell curls and they felt horrible on my shoulders, incline curls I found much better so I've stuck to them.
@There isn’t a single exercise that you can’t grow without, you can grow even without the basic squats or benches or deadlifts or whatever, so if an exercise doesn’t feel good, you don’t have to do it. My point was that he said that lying dumbbell curls aren’t good because the front delts are involved (if I remember correctly) and that’s not a reason why you should downgrade or not do an exercise. It’s like saying incline bench isn’t great because the front delts are involved heavy, that’s just stupid. But yeah if you don’t feel comfortable or especially if you feel pain, then you don’t have to do that exercise. Even tho sometimes you feel discomfort because it’s the first time trying something like that, and you can get more comfortable as your body and muscles get used to it.
It’s spelled and pronounced “Bayesian curls.” Also, as much as I love incline curls research has shown that preacher curls produce more muscle growth. Finally everyone I have spoken to (and there’s been many) finds flat bench curls much better than incline curls.
It’s spelled and pronounced “Bayesian curls.” Also, as much as I love incline curls research shows more muscle development with preacher curls. Finally everyone I have spoken with (and there’s been many) finds flat bench curls superior to incline curls.
Straight bar sucks in general. Almost nobody does #1 i do that and preacher curls one arm and ez bar is the goat along with the cable curls step forward curl all you need the goat 💪🔥
@ that’s the exact weight that did it 😂. First week back after a shoulder injury got a little worse (I took 4 months off) I tore it on my first rep of starting bis after doing all my back exercises first. I moved that 25 all of 1/2cm before it partially tore. Lesson learned.
Everyone knows that the leg press is the key to big biceps. Everyone who says otherwise is lying and wants you to have small arms.
*curls.
Everything else you said is biblically accurate.
@Jacob-jg6cd damn bro and here i thought it was calve raises. Learn something new every day. Thanks
Yes, the key is to be a leg press spotter at an indian gym.
dr. mike gonna drop his protein shake when he sees #10.
yes , exactly, he's goin to grrrrrrrrrr!!!!!!!!!!! when he sees....
at least I put in in there I almost put waiter curls before that lol
i really like this exercise. in this case: team dr. mike
I once did seated incline curl when i was younger and i never looked back. It is my go to bicep exercise.
One reason I like concentration curls is you can be your own spotter. Use your free arm to help lift the last couple of reps and then get the negative coming back down.
Glad you are back and healthy. Appreciate the video
Love this style of ranked video over your other ranked videos. Appreciate you!
When I do any of my standing curl variants I like to wedge my elbows against my hips or waist and lean back a bit. That way I still get some tension at the bottom of the rep. I get more of a pump doing it that way too. Thanks for the video Jonni.
Great information mate thanks
FIRST! Love ya Jonni you're the best man. Wish I could meet ya in person one day. Keep up the awesome work!
Hammer curls hit the brachialas to help promote a bigger bicep overall
Been missing you Jonnie and hope everything is going better
Not even a minute in and we're critiquing Mike Israetel's newest bicep curl lmao
This was very helpful and useful not a lot of bs loved it.
Incline ones are my #1, with an extremely slow down motion, it'll thicken up the muscle for sure!
I like straight bar curls because it forces me to supanate my wrist more than the easy curl. It does hurts my wrist a lil bit but I dont care lol GOOD VIDEO MY MAN
would you say you get less wrist pain over time on them? Cause I just started doing them, also get the wrist pain, but i feel like this the only type of curl, which i can overload and go pretty heavy on them
@alexkuchkin I wrap my wrist wraps extra tight for this exercise. It gives the wrist extra support & pretty much eliminates the pain
@@SocomVeteran , got it. Thanks, man!
@@SocomVeteran I agree %100. I used to do ez bar curls because I have incredibly thin wrists and it just put less strain on them, but I've come to realize the mild discomfort is worth the incredible contraction I get when I use a straight bar.
@KingCannabis100 Exactly bro, You described it even better than I did. I also have small wrist. This is the only exercise I wrap my wrist wraps very tight & It pretty much takes all the pain away & prevents injury. Like you said the contraction you get is worth it
As a gym newbie, this is probably the most useful video I've seen.
Preacher and Hammer are my two favorites.
Preacher hammer and incline
Then do hammers on a preacher bench.
Great video. Do you think having something behind the elbow holding it in place, like on preacher curls or arm blaster curls is better, as it seems to really put all the pressure on the bicep especially in the lengthened position?
Also I always have trouble over which one to prioritise, preacher curl or incline curl as preacher curl seems better for the above reason, but incline curl apparently hits the long head more? What are your thoughts on that? Thanks in advance.
My go to is the incline curl, though just a slight incline. A 45-55ish degree incline is uncomfortable due to my uneven scholiosis lats. Second bicep exercise is usually a standing easy bar cable curl or machine preacher curl. Usually cable since theres always a line at the preacher curl.
Thanks jonni this video helped me a lot
Very wise advice
Im glad you put incline curls #1 , there tough to beat for building some big biceps.
what about drinking beer curls, lifting up and down to mouth? multiple days a week ?
The seated incline I think is the best along with the cable curls. Seated incline. I really challenge myself and position the dumbbells forward, shoulders back. Pop the chest drive the feet into the floor and then curl. I kill it. Im at 40lbs each dumbbell. Then after 5 sets I run the rack.
What about the incline dumbbell curl machine? Is that a good alternative to #1?
Cool video. Will we still get the turk update?
Curious if anyone else focuses on doing nearly all DB bicep exercises 2 different ways to isolate both the short the long head with 1 slight form tweek... " shoulders tucked VS shoulder flared, AKA Internal Vs External rotation of the shoulders"
Notice that his form seems to bias the short head in most DB demonstrations due to him externally rotating his shoulders and curling more outward so that his arm path aligns the DB with the front delt at the top half of the movement...
Be sure to also slightly flare your elbows outward to where your shoulders internally rotate a tad bit, and youll automatically curl more inward with the arm path bringing the DBs toward your pecs to target the long (outer) head...
You can do 4 sets of each excercise with 2 one way and 2 the other, switch it up every workout, or shift when your almost at failure and eaaily get 4-5 extra reps and one hell of a pump...
Crossbody curls with the thumbs a tad bit higher than neutral will also blast the peak of the bicep....
A GREAT finisher is to do single arm (or alternating) curls using 5 different hand positions every rep and repeating until failure:
1. pinkies high
2. neutral
3. thumbs high
4. hammers
5..pronated (reverse)
*Repeat until failure
'Pinkies high' works when your externally rotated and elbows are tucked (internally rotated shoulders) and 'thumbs high' works best when you're internally rotated and elbows are flared.
Definitely focus on these things when curling for optimal gains...
I started performing preacher pad supported DB Curls it feels great did you ever try this
Outstanding ❤😊
I love single arm preacher curls with a bench. I can position my arm perfectly to isolate my nicely and it lessens my elbow pain. One gym does have a machine preacher curl that give me explosive pumps and I can push myself hard. Great for myo-reps.
I will have to try your #1 choice in my new meal for January. I am making arms a priority in 2025. I still like ending with hammer curls. I want to make my bicepts thicker and wider. If you can make a video for that it would be great to watch and learn.
As always I love your channel and enjoy your knowledge and entertainment. Keep being amazing.
My favorite is one arm preachers. I can't do incline curls as even with light weights my arms are sore for days of I try them.
Spider curls..? I find these challenging and they seem to keep a good amount of tension, especially at the top of the lift... Agree with you on the lying DB curl though, maybe ok using cables and lying on the deck but just not for me... each to their own though... Good Vid Jonni
Can you do one for the chest?
Cables are the KEY to big biceps 💪
@@danielporter5476 oh yeah. I have 42cm arms and never done them.
I love the inclined dumbbell curl, but a nagging injury in my forearm is making even 20lbs very painful so I stopped doing them in favor of other curls that are less painful
great for you dude!! finding better exercises tht works for you ,NOT wrecking one's body!
I do a curl machine that works with a band(= cable) and attachments. Ez curl bar one is what I use. Obviously can't hammer curl that, so i reversed it and I feel that alot in... maybe it's the brachialis? Try it you'll feel it immediately in that outer ellbow forearm muscle. I often start with that, then do normal biceps curls on it then finish with reverse.
Best bicep exercise imo is pulling my preacher curl up to my Functional Trainer and doing cable seated preacher curls
Keep gain chasing
Thank you very much Joni
Anytime fam!
I haven't watched in awhile when is that turk video coming?
I’m a full range of motion guy but I won’t downgrade an exercise because there is little to no tension at the top/ the shortened position. We have learned that the lengthened position is probably the most hypertrophic part of the exercise and the mid range is when the muscles can usually produce the most force, so as long as there the biggest tension is in those positions, I think that the exercise is great. And also it doesn’t really matter if there is tension or stretch in other muscles as long as it doesn’t get involved in doing the lift and it isn’t the limiting factor. For example on those lying dumbbell curls or in incline curls, the front delts get some tension and some stretch, but they don’t get involved into the actual lift and they aren’t the limiting factor. So yeah the lying dumbbell curls have been very good to my personally and I did them for about 2 months and now I switched to incline dumbbell curls and these are awesome as well, so for anybody wondering if an exercise is actually good or not, try it for yourself for a couple of months and see for yourself if it actually works for you!
Just boils down to if the exercise feels comfortable or not to a degree where it doesn't interfere with your hypertrophy goals (as I feel an exercise shouldn't be neglected just cause it doesn't feel comfortable).
I tried the lying dumbbell curls and they felt horrible on my shoulders, incline curls I found much better so I've stuck to them.
@There isn’t a single exercise that you can’t grow without, you can grow even without the basic squats or benches or deadlifts or whatever, so if an exercise doesn’t feel good, you don’t have to do it. My point was that he said that lying dumbbell curls aren’t good because the front delts are involved (if I remember correctly) and that’s not a reason why you should downgrade or not do an exercise. It’s like saying incline bench isn’t great because the front delts are involved heavy, that’s just stupid. But yeah if you don’t feel comfortable or especially if you feel pain, then you don’t have to do that exercise. Even tho sometimes you feel discomfort because it’s the first time trying something like that, and you can get more comfortable as your body and muscles get used to it.
I wonder what C.T. Fletcher is doing right now. 🧐
@@scott-hr3hd he's doing MORE goddamnit. Commanding that bicep to grow
Ez bar is my fav
Weighted chin ups are great too
What about turk?
When are you gonna do a full review of your results using Turk? It's been like 2 months already. 🤷♂️
I want to do Bagian curls but I'm afraid I'd annoy the rest of the gym by taking up both cables and a bench ☹️
The laying down db curl is a terrible exercise Dr Mike lovers not going to like that lol
It’s spelled and pronounced “Bayesian curls.” Also, as much as I love incline curls research has shown that preacher curls produce more muscle growth. Finally everyone I have spoken to (and there’s been many) finds flat bench curls much better than incline curls.
It’s spelled and pronounced “Bayesian curls.” Also, as much as I love incline curls research shows more muscle development with preacher curls. Finally everyone I have spoken with (and there’s been many) finds flat bench curls superior to incline curls.
They aren’t.
I suppose it’s just subjective
yes, flat bench curls are great!
@dabear7822 Make sure that you point directly at their newly enlarged biceps.
Straight bar sucks in general. Almost nobody does #1 i do that and preacher curls one arm and ez bar is the goat along with the cable curls step forward curl all you need the goat 💪🔥
Preacher curls were my favorite until I tore my bicep. Still scared to do them again. Sucks big time.
Doesn’t take much weight with preacher. 25’s are all you need
@ that’s the exact weight that did it 😂. First week back after a shoulder injury got a little worse (I took 4 months off) I tore it on my first rep of starting bis after doing all my back exercises first. I moved that 25 all of 1/2cm before it partially tore. Lesson learned.
2:16 AGAISNT lmao editor gets a pay cut
Am I the only one that noticed Against was spelled wrong?? Lol
Based on the thumbnail, being angry is the worst exercise and being happy is the best.
lol watch the whole vid and find out!
ez bar cable curls arn't even in the list 😭
Worst part of bicep training is when people are doing squats in the bicep curl rack
Have you ever tried singing? I think you may have the right voice
Anyone else read the thumbnail as “Worst to Rest”? 😅
Been doing a lot of close grip pull downs in prep to get better at pullups next year.
You keeps switching: Best to worst/worst to best.
What a bunch of b s straight bar it's best
Jonni, haven't seen a Turk update in awhile? Is the experiment still going? 😃
thts coming up!
You know on #6 the picture at the end shows a reverse grip curl.😳🫣🤪👍😃💪🇺🇸
2:16 “AGAINST GRAVITY” (spell check)
Salute 🫡