I've loved doing spider curls BUT with a close grip using an EZ-bar. Feels like it's the best way for me to really flex my biceps, not so much to stretch them.
Hey man, look on the bright side, you're making the Middle East rich off of your oil purchases. (Yes, I know that oil doesn't come from the middle east)
Buff Dudes- I'm an above right knee amputee. Is there "any" recommendations/advice that you could give me.... So I can perform all of your workouts?? Biceps, triceps, chest, Abs and so on?? You guys are the pros.. So can you please help me continue my workout? Greatly appreciated. Awesome, informative, very detailed videos. Comedy is just a bonus. Thanks again. Any help would be priceless.
Hey buff dudes, just started watching your channel and this is the first video I watched. Glad I found it for the Zottman Curls and Spider Curls, got more interesting methods to train my biceps thanks to you guys :D.
What is your opinion on the one punch man (which is an anime) workout schedule? (100 push ups, 100 sit ups, 100 squats and 10km running each day)? i'm not really considering it since i have a pretty good standard schedule going, but a lot of people start doing it. my guess is that the body wont get enough rest.
+Ricky lol I would love to watch those dumbasses doing that, you need a lot of muscles for squats and push ups but yeah first it doesn't cover everything and like you said the lack of rest would probably not good for the muscles after a week or so. And they probably won't beat the hardest challenge NEVER TURN ON THE A/C
+Ricky 100 BW pushups, sit ups, and squats daily shouldn't burn a relatively fit person out assuming that's their workout regiment and not just supplementing their time in the gym. 10km is roughly 6.2 miles. I know a few guys who run between 5 and 8 miles daily depending on how they feel. Again, assuming one is relatively fit or has some training background, I can't see this being too vigorous. The running might be a bit excessive in the long run (a lot of impact on the feet and knees), but the 100 BW exercises are nothing. Due to my schedule, I'm only in the gym 3 days a week, so I'm also doing BW exercises daily to supplement. I autoregulate, but typically I'm doing 100+ pushups, 100+ squats, and 60+ inverse rows daily, 6 days a week and it hasn't caused any issues with my recovery time.
Saw a couple of Gironda inspired exercises in there, amazing stuff. Your channel has gone from great to outstanding over the years, keep up the good work. BTW are you still selling those blue Buff Dudes shirts?
A plate curl using a band (heavy band looped through and curling holding onto the band) is a cute one I came up with(?). I perform it in the place where I do performances..
Haha man I watch you guys everyday at the gym cause everyone else is on their phone or talking to a buddy.I love the videos guys and please keep it up my Buff Bros...
I see drag curls more like a compound movement. Not only are you moving the elbows back youre also moving the shoulders back too. Doing these not only just hit my bis but also my traps and posterior delts. I luv it cuz you can go pretty heavy on them.
All this curling is nice, but actually more the icing on the cake when it comes to mass building. What about the best compound excersize for the biceps? A staple if you really want your biceps to grow larger: The Chin-up.
After a long time, a good video.Keep it coming.Can you do a video for building the upper back structure?I am sorry if i am not describing it well because it's been long since I trained.
I think I'll try the drag curls over the regular barbell curls now. For some reason I can't seem to stop my anterior delts from giving me that last pull at the end and I want the full bicep contraction but I can't get those shoulders to stop. It makes me feel like I'm faking it, like I didn't actually get to the weight that I'm at, even though I CAN curl it, but after a few reps my shoulders ALWAYS get in the way and I stop feeling the burn in my biceps
+Antti Eerik for upper traps shurgs are my favourite, use barbell shurgs, trap bar shrugs or paused DB shurgs all work great. for mid/lower traps I like to use really wide grip bent over rows. with these bend down to parallel with the ground, grap the bar about 3 inches from each end and riw to around your nipples. they can also be done lying on a bench. another for mid traps is low face pull. grap the rope attachment for a cable, set the cable to about eye height, pull the rope to your chin pulling through the elbows really focusing on squeezing your shoulder blades together. you can also adapt a lot of rowing movements to hit the traps a bit more by moving your elbow further from your body. like in the bent over row, moving your hand, and therefore elbow, out further will use muscles closer to the middle of your back. hope this helps. also, Bradley martyn made a good video for traps, I'd link it but I'm on mobile. just search Bradley martyn, go to his channel, the video shouldn't be too hard to find.
+Buff Dudes This is so funny: Today is my bicep day and you just uploaded it as I finished my lifts. Sneaking in a few last minute drag curls in now lol
I am no personal trainer, but I believe the suponation during any curl (including the Zottman curl) should occur DURING the movement, not before lifting, not while in the top or bottom position, but WHILE the weight is being lifted.
That`s Batman theme if I am not mistaking. Sorry for the critics, I love your videos, they are very cool, you work hard on making them interesting and exxiting to watch. You guys ROCK. Keep it up, Your outstanding. Regards.
Hey Buff dudes I have a question, so for biceps, I'm currently able to do alternating dumbbell curls 30 pounds either arn for 4 sets 8-12 reps. however I can also do the first two sets with 35 pounds for 6 reps and the last two with 30 pounds 8-12 reps. should I do the first two with 35 if I'm trying to build size and strength or should I stick with the 30 pounds until I'm able to do all 4 sets 8-12 reps with 35 pounds either arm? HUGE FAN BTW, you guys are amazing!!!
Ahh Drag Curl is what it's called. I saw Steve Cook do them in a video and had no idea what to call it so my friends and I went around calling it BBW(best bicep workout) lol
Hi Thx guys for the amazing info, however I have one question regarding the drag-curl: will it work a little bit of back as well? or I need to adjust my posture to try and isolate the back? Thx
I'm pretty sure that's the Batman theme 2:10
+Boddah No it's the spiderdude theme, wtf are you talking about.
Dylan Otto Batman always wins
+Boddah From now on, i will call this exercise The Batman Curls.
***** You can beat lung cancer with a carton of cigarettes.
+Dylan Otto Wrong,that's the Batman theme from the 80's
Dude, I love how your straight to the point and display the lift. It's doesn't take you 12min to explain 5 best bicep exercise. Your awesome man! 👍💪
I've loved doing spider curls BUT with a close grip using an EZ-bar. Feels like it's the best way for me to really flex my biceps, not so much to stretch them.
yo that zotman curl is insane
Love the zottman curl they are just wonderful
Can confirm they suuuuuck lol. I still do em but damn
Looks exhausting
I'm going to stick to my synthol
😂😂😂
Whatever it takes!
Hey man, look on the bright side, you're making the Middle East rich off of your oil purchases.
(Yes, I know that oil doesn't come from the middle east)
+Garry S LOL
Rich piana be like
Got a sore delt so spider curls are pretty much all I'm doing at the moment and I can verify that they're awesome.
Buff Dudes- I'm an above right knee amputee. Is there "any" recommendations/advice that you could give me.... So I can perform all of your workouts?? Biceps, triceps, chest, Abs and so on?? You guys are the pros.. So can you please help me continue my workout? Greatly appreciated.
Awesome, informative, very detailed videos. Comedy is just a bonus.
Thanks again. Any help would be priceless.
Great tutorial as always guys. Will be trying all these out today. Stay Buff
Very nice! I'll add these different exercises in my routine. more difference, better design, BIGGER, STRONGER, BUFFER!
Loving that new t-shirt design! Looks awesome. Keep up the good work!
Love spider curls, they give a sick pump every time. Going to try out those plate pinch ones.
Did this one today. I so appreciate the ideas of others so I can spice up my routine!
squatting/wall sit concentration curls are a favorite (elbow in inner knee) focus on wrist rotation and intense peak squeeze!
Hey buff dudes, just started watching your channel and this is the first video I watched. Glad I found it for the Zottman Curls and Spider Curls, got more interesting methods to train my biceps thanks to you guys :D.
What is your opinion on the one punch man (which is an anime) workout schedule? (100 push ups, 100 sit ups, 100 squats and 10km running each day)? i'm not really considering it since i have a pretty good standard schedule going, but a lot of people start doing it. my guess is that the body wont get enough rest.
+Ricky lol I would love to watch those dumbasses doing that, you need a lot of muscles for squats and push ups but yeah first it doesn't cover everything and like you said the lack of rest would probably not good for the muscles after a week or so. And they probably won't beat the hardest challenge NEVER TURN ON THE A/C
+Roy Eternal but not everyone live in a fantasy-Japan with monsters and heat every single day, so not all will need it either :P
+Ricky 100 BW pushups, sit ups, and squats daily shouldn't burn a relatively fit person out assuming that's their workout regiment and not just supplementing their time in the gym. 10km is roughly 6.2 miles. I know a few guys who run between 5 and 8 miles daily depending on how they feel. Again, assuming one is relatively fit or has some training background, I can't see this being too vigorous. The running might be a bit excessive in the long run (a lot of impact on the feet and knees), but the 100 BW exercises are nothing. Due to my schedule, I'm only in the gym 3 days a week, so I'm also doing BW exercises daily to supplement. I autoregulate, but typically I'm doing 100+ pushups, 100+ squats, and 60+ inverse rows daily, 6 days a week and it hasn't caused any issues with my recovery time.
People who can actually do that multiple times a week are already on Saitama's level.
+Hanutej Sahu Can't wait for next week's episode !
Great work Hudson & Brandon.
Budd Dudes, you guys are legit
Your videos has guided me AF!
Thank You!
You guys never disappoint man, great video!!!
I love your channel!You guys make entartaining and helpful content and I bet are also really cool dudes to hang out with!Keep up the awesome work!
you guys are the best in terms of practicality
Saw a couple of Gironda inspired exercises in there, amazing stuff. Your channel has gone from great to outstanding over the years, keep up the good work. BTW are you still selling those blue Buff Dudes shirts?
A plate curl using a band (heavy band looped through and curling holding onto the band) is a cute one I came up with(?). I perform it in the place where I do performances..
Haha man I watch you guys everyday at the gym cause everyone else is on their phone or talking to a buddy.I love the videos guys and please keep it up my Buff Bros...
As always awesome....plz do a video for some gr8 and unique exercises for back !
I LOVE Buff Dudes!
hope you guys continue your anatomy of a buff dude series.
Great tips guys. I need to add some of these to my routine for sure!
2:15 The tchew tchew tchew thing just saved his spider (batman) dude joke.
Excellent stuff dudes!
Sweet vid, dudes. Keep up the good work.
I see drag curls more like a compound movement. Not only are you moving the elbows back youre also moving the shoulders back too. Doing these not only just hit my bis but also my traps and posterior delts. I luv it cuz you can go pretty heavy on them.
This video came before my workout thanks dudes i love u
bro do triceps next
+ben patch Will do!
Nice brah making all kindzz of gainzz all kindzz
+lord gainzzz no that's hodge twins ;)
Many thank for the useful and practical information. Still a long way to go for me
Please do a nutrition video on what supplements to take when cutting, and bulking.
Once you said Spider dude, everything from then on, I loved!!
All this curling is nice, but actually more the icing on the cake when it comes to mass building. What about the best compound excersize for the biceps? A staple if you really want your biceps to grow larger: The Chin-up.
The plate pinch curl (we always called them forearm grippers) always did more for my forearms than biceps, but still a good workout that I like to do.
great exercise, keep it coming!
just did drag curls in my workout the other day, they destroyed my biceps! great exercise
Love your tutorials. Fun. Quick great tips
Yet another excellent video.
After a long time, a good video.Keep it coming.Can you do a video for building the upper back structure?I am sorry if i am not describing it well because it's been long since I trained.
I thought I invented the spider curl haha. it's awesome. similar to preacher curl but helps stabiliser muscles also.
These exercises have an amazing pump to them! 💪🏻 Thanks Buff Dudes!
Great stuff!!
I think I'll try the drag curls over the regular barbell curls now. For some reason I can't seem to stop my anterior delts from giving me that last pull at the end and I want the full bicep contraction but I can't get those shoulders to stop. It makes me feel like I'm faking it, like I didn't actually get to the weight that I'm at, even though I CAN curl it, but after a few reps my shoulders ALWAYS get in the way and I stop feeling the burn in my biceps
Awesome video guys
Yo Buff Dudes, could you do a video how to develop the muscles between the shoulder blades?
+Antti Eerik do you mean the traps or the rhomboids?
Why not both haha. They are my weak point
+Antti Eerik Barbell shrugs!
+Antti Eerik for upper traps shurgs are my favourite, use barbell shurgs, trap bar shrugs or paused DB shurgs all work great. for mid/lower traps I like to use really wide grip bent over rows. with these bend down to parallel with the ground, grap the bar about 3 inches from each end and riw to around your nipples. they can also be done lying on a bench. another for mid traps is low face pull. grap the rope attachment for a cable, set the cable to about eye height, pull the rope to your chin pulling through the elbows really focusing on squeezing your shoulder blades together. you can also adapt a lot of rowing movements to hit the traps a bit more by moving your elbow further from your body. like in the bent over row, moving your hand, and therefore elbow, out further will use muscles closer to the middle of your back.
hope this helps.
also, Bradley martyn made a good video for traps, I'd link it but I'm on mobile. just search Bradley martyn, go to his channel, the video shouldn't be too hard to find.
Ya they should!
great I'll try them all
"Lift hard, Die buff"
Please tell me that's in a t-shirt of yours? 😃
Brilliant video as well. Can't wait to try some of these!
Buff Dudes are innovative as hell to be honest
great vid dudes thanks a lot!!!
Some good exercises on here
just found my next workout thanx ill be doing it today
trying these tommorow for my arm workout
Great buff dude shirt !
+Buff Dudes This is so funny: Today is my bicep day and you just uploaded it as I finished my lifts. Sneaking in a few last minute drag curls in now lol
ermm why you watching vids when working out laddo get back to it
So you're the one who's been YouTubing in the squat rack...
Nope: home gym. Hey at least I don't have a TV in my bathroom like some folks.
***** no that would be ok bathroom is for rest 😂 gym is for work
spicynoodles11 lol fair enough
early Buff dude vids - awesome, effective, no nonsense and everything you need. Later buffdude videos - scraping the barrel
I was just a few minutes away from doing my weekly bicep exercises, then I saw this video. I was like whoa! thanks buff dudes!
More Videos PLEASE!
this music get me pumped up!!
00:02 are those genuine luger 08 and walther p38?
Zottman sure done in a figure eight motion, elbow pressed into the hip and moved around to keep tension constant.
you guys are awesome
Love this! Thanks for sharing! And the spider dude made me laugh. ;)
can u please make some ab routine video specially exercises for obliques and lower abs
How can I donate to this channel? You guys are like the only fitness channel on YT that doesn't shove your apparel or "meal plans" down our throats!
+pollopardo1 They did a video on donations. I think they are on patreon so you can donate there.
good job buff dudes
Please make this a series and cover other muscle groups, please
You guys should make each muscle group workouts in the playlists
I am no personal trainer, but I believe the suponation during any curl (including the Zottman curl) should occur DURING the movement, not before lifting, not while in the top or bottom position, but WHILE the weight is being lifted.
Thanks dudes!
awesome video
i need to try these asap my biceps game is too weak atm 😭😭😭 thanks buff dudes
So how many of these exercises do you do on a training day? Or do you do just one and after a couple of weeks switch to the next?
Do a series on the forgotten exercises.
great video guys, thanks
Zottmans for the win!
Also, I think I may have a new character name for my son's next Pathfinder session, lol.
If I may ask, do you guys alternate between bumper plates and iron plates or do you have a preference?
Should start doing drag curls. Good for building the bicep peak !
+Varun babu p best exercise!
ima add that too.
Awesome exercise
I'm considering trying these exercises as a whole. See if I see significant results as oppose to what I'm currently doing
I love this channel xD
Dang, I need to incorporate those drag curls!
In 2:10, that's Batman! not Spider... haha
Dragcurls seems to mimic biceps action in underhand pullups
That`s Batman theme if I am not mistaking. Sorry for the critics, I love your videos, they are very cool, you work hard on making them interesting and exxiting to watch. You guys ROCK. Keep it up, Your outstanding.
Regards.
I like this workout .
Buff dudes rule!
I recognize some of these but will we see more of them in the 12 week plan 3.0?
I like to do elbow flexion and forearm supination as my bicep exercises
You also have the one in which you curl one dumbell and keep the other in an isometric hold.
Thanks
Hey Buff dudes I have a question,
so for biceps, I'm currently able to do alternating dumbbell curls 30 pounds either arn for 4 sets 8-12 reps. however I can also do the first two sets with 35 pounds for 6 reps and the last two with 30 pounds 8-12 reps. should I do the first two with 35 if I'm trying to build size and strength or should I stick with the 30 pounds until I'm able to do all 4 sets 8-12 reps with 35 pounds either arm?
HUGE FAN BTW, you guys are amazing!!!
i know there is a video but what the best way to fix bicep inbalances, my right is like a ball and my left not so much
Ahh Drag Curl is what it's called. I saw Steve Cook do them in a video and had no idea what to call it so my friends and I went around calling it BBW(best bicep workout) lol
I love the drag curls. However, I like to bend over a little and pull it up to my chest rather than the ribcage to feel it more in my biceps.
Hi
Thx guys for the amazing info, however I have one question regarding the drag-curl: will it work a little bit of back as well? or I need to adjust my posture to try and isolate the back?
Thx
good content guys
Those new t-shirts looks awesome!
MAKE A MASS BUILDING PLAN, PLEASE! ;)
Stay BUFF!
Buff dude style! FTE