Top 4 BICEPS Exercises (Brutal Stretch!)
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- Опубліковано 27 вер 2024
- Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!
Pre-emptively responding to comments:
1. “Just do basic barbell/dumbbell curls. Stick to the basics.”
Agree! IF that’s the training style you prefer. I personally prefer at least some exercise variety and the research overall does lean in favour of variety being a good thing. Hitting a muscle from different angles causes better development across all heads of a muscle. Variation can also keep training fun and interesting. IMO if a variation is at least as good as a more basic movement or could potentially be better based on sound biomechanical reasoning, I think it’s at least worth trying! What do you have to lose?
2. “All this long muscle length/ stretch-mediated hypertrophy stuff is getting carried away.”
Maybe. I’m personally confident that long-muscle length training is at LEAST better than short-muscle length training for the most part but I am very eager to see more research on this topic in more experienced trainees. I am going to help run a study in more advanced lifters comparing full rom training to long length partials a little later this year. Depending on the results, I think we’ll either see people continue to emphasize the stretch in their content (sorry! but if it works, it works) or you’ll see it die down! Either way, we’ll get closer to the truth about what maximizes gains, which is cool!!
I honestly love your work and it has been beneficial for me
Jeff.
Can you please do a video on how to break through plateus? Been training for 1.5 years and it could be interesting to know common pitsfalls that stalls progress and strategies to deal with them during the first 5 years of training. Maybe for each year?
Is it true that triceps don't grow from long lengths?
Try to make sure people in the study are not aware of the hypothesis that long length is better
@@Jimbilbelleagreed, this could really influence/biais the results
Nothing is more humbling than incline dumbbell curls with no cheating, no elbow drift and no momentum.
There is, doing them with your elbows against the preacher bench or the pads of a lat pulldown
@@nomongosinthaworldNever do curls on a lat pulldown machine.
throw in a bit of ego lifting for extra gains
@@marken816Never tell anyone to never do anything unless it's something dangerous.
@@Yugemosnever tell anyone to never tell anyone to never do anything unless it’s something dangerous
Any and all success that comes to this man is beyond deserved. HOLY S***. Dude has gone from an amateur science based yt lifting channel to arguably one of the most professional and well polished source for science-based fitness information. I'm constantly blown away by how this man finds a way to not only push himself physically, but professionally. The content is A+, the information and fact-checking A+, delivery A+, entertainment factor A+... this man deserves his spot on fitness YT's Mount Rushmore. Never have I ever felt so compelled to publicly ride another man's nuts like this but honestly I feel it's beyond well-deserved.
Keep it up bro! We appreciate everything you do
Team3DAlpha is imo the best science based yt lifting channel, but, yeah, jeff is def one of the best.
Not glazing hard enough
You have some of his poo on the end of your nose from when you did him sucky sucky. Just so you know 👍🏼
Relax bro what did you just find bodybuilding and it’s blowing your little mind this is common stuff
I didn’t even read your whole comment but dam you’re glazing so hard go rub one out then delete comment
The Bayesian curl is an absolute game changer for the stretch and pump.. The biceps are literally on fire begging for mercy. 🔥
Have been lifting many years and had gone lighter on many standard bicep movements due to soreness in tendons and not getting a pump from the usual bicep exercises. Holy hell, I tried these and have bicep pump and DOMS for the first time in years. They're great
These have become a new favorite for me. I can get an amazing stimulus with little weight. I’ve been hitting bayesians and incline curls primarily and my biceps have been growing again.
I love me some heavy barbell curls, but a lot of the time I just don’t feel like doing them lol.
I recommend rotating your shoulders to the opposite direction it makes more conformatable
I do them with correct form but never feel them that stretch... I also just do them at the partial lengthened position because at the shortened position I don't feel any tension. My bíceps pumps often come from the classic dumbell curl and the hammer curl.
I don’t agree. Honestly that’s a great exercise on paper, but when I do it I always struggle to keep a consistent angle throughout the whole set and between the two arms. Also, with a big weight it’s hard being stable.
I would happily do all of these once I find my gym as empty as this! 😅
I was thinking EXATCLTY that. I will never be able to do that last one. 😅
workout late at night no one is there. I finish work about 9pm so I always get there 10pm and no one is there.
Dumb workouts jajajajaja ..
Stick to heavy heaven barbells and heavy chin ups. For real man workouts.
@@danielkrome6640 who should we believe: the guy who has actually produced scientific papers surrounding exercise, or a rando like you
@@youraveragepasser-by7367to to mention the science guy is absolutely jacked
99+ missed calls from Mario rios
You mean in flat Preacher curl yes it's a TRASH
Damn people still care about that guy?
@@myth1c4lz You cared enough to reply perma D.Y.E.L
@@myth1c4lz his brother just reacted to his back exercise video when he was on the floor 💀💀
true
Also great editing, the sound effects killed it 👌
The shake effect for "two steps forward" too.
Jeff is such a G when it comes to science based lifting. We appreciate you a lot ❤️
Yes. Jeff Cavaliere rules!
A nerd *
This isn’t science, find me an actual real scientific study that shows these are more effective than normal barbell curls. They don’t exist. This is just silliness for the sake of it
Whoever you got filming and editing is doing a great job
Bringing the cable up to wrist height increased my stretch so much more! My biceps were sore for two days after. Thank you for the tip!
Uploaded seven hours ago... I could've watched this before my pull session, I'm gonna have to do them all to make up for it next round.
(Thank you Jeff!)
hey, didn’t know cats could hit the gym. bicep reveal when!11!!
Try sticking to your routine for a couple of months and not letting random youtube videos influence your choices.
Yo nightmind lifts hell yeah not who i was expecting to see in this comment section
I would’ve never thought u would be here, THATS CRAZY
This guy's editor is on a whole other level
I started doing Bayesian curls and my biceps have exploded in size it's insane, even though I trained with the same intensity in normal curls previously.
I love your content and your workouts. I got in training quite late (30), but have been going for 18 years now. I have bought 4 of your workouts so far, and love that they can be dialled back a little 6, 5, 4 day options. Great for someone a bit older. Cheers from NZ mate.
Bayesian curls are definitely one of the most under-utilized biceps exercises out there, even more so than chin-ups (though close-grip pull-ups are a contender). I do these pretty often and they're one of my favorites. I do a variation on suspension (I use rings) as a sort of pseudo-hefesto curl.
It's funny, though, I've been doing these for years and never knew their name. 😂
Thanks, Jeff!
So glad i found ur channel
I do the first two and I love them.
I did these at the gym today and had a sick pump!!
I 100% agree with this science-based list as far as biceps growth goes. Personally, I do 2 of these and 1 other that on paper shouldn't be as good, but just gives me great MMC, pump, and disruption.
What's the other? Just curious.
Disruption?
@@Scion15Would be things like soreness and how trashed the muscle feels after training
I did the incline bench curl for the first time, I got such a good muscle hypertrophy that I'm weak, I love it!
Tearing up the floor with that bench!
You've literally become my new online PT thanks my dude, I've changed everything up to fit in with your top tips for push pull legs and arms, body has taken a shock and im sore, its working ❤
That bench slide was aesthetic ❤
Thank you! Love the visuals, explanations, and examples 🎉
I love it when people with big arms show exotic exercises and say theyre the best exercises, having built their arms with the basic exercises that arent flashy.
They're all just curls. It doesn't really matter much, and I'm certain Jeff would say that too
Jeff has most likely built his physique using excercises that look exotical because he is very science based, so he almost always uses excercises that maximize the stretch part
@@mistermaster1119 and he did that 6 years ago aswell?
almost none of these are exotic dude. no shot you think an incline curl or cable curl is exotic.
@@mistermaster1119 I think you're wrong. The science about the lengthened position is AFAIK quite new
Man, you are the most helpful, informative, and inspiring fitness content creator I've seen. Can't wait to try this out in the morning!
Lucky I was looking for a new bicep workout
Chin ups are a solide exercice
Looking for this …. That IS the most inportant one :) , the engagement is complete
A solid exercise for the back.
@@AS-Stardust closed upside palm grip, you engage mostly the biceps in the 2 points of motion (shoulder joint and elbow ) making primary a biceps exercise, if the grip is wider, you will work better the dorsals and romboid of the back.
@@martinsuareznunez2620”primarily” a biceps exercise is a wild thing to say.
Back exercise with a bicep emphasis. Lat pump. Bicep pump.
The fear of tearing a bicep multiplies with all of these workouts because of the stretch.
Wonder what Bugenhagen has to say about this
“how about I ‘stretch’ my hands around your pencilneck instead!”
"WeReS tHe BaReBeLl CuRl!!!"
-Sticky Ricky asked calmly
@@loganprichard1439Barbell curl is a shitty exercise. While yes, it does work very well, for myself and many others it's so goddamn taxing on wrists. It hurts.
IMO basics are for big muscles. Barbell squat, bench, barbell row, OHP, conventional deadlift, pull-ups.
Isolating arms and side delts? Hamstrings, calves? Do whatever you want.
@@marken816 Sounds like you need to strengthen your grip by horsecocking some heavy ass weight.
@@loganprichard1439 It's not grip. I deadlift and row heavy plenty, no straps. It's the supinated position that hurts my wrist. It's not soreness or joint ache, it's pain.
Everything he said gives spot-on info. Hats off, Sir.💪🏽
Just got the best pump with those first 3 biceps exercices
Incline bicep curl barely has any load in the stretched position tho and peak tension occurs in the mid range so it isnt really emphasizing the lengthend position no?
Yes, but there’s more to it.
Peak tension provided by gravity, you’re right, is when your forearms are parallel to the ground however that’s also where your biceps are strongest (mid-range) when performing this movement.
Incline curls take advantage of the difficulty curve being maximal at the bottom of the movement, because you’re in full shoulder extension, and full elbow extension.
That’s why they’re so brutal the moment you move even by a millimetre.
Difficulty curve: hardest, easier, easiest.
Resistance curve: easy, hard, easy again.
In other words, incline curls are good for developing your biceps in a position that you’re weakest in.
@@CursedWheelieBin lmao barely. The load biceps can handle is ALOT less than the pecs and shoulder so they wouldnt even be a close limiting factor. And yes i understand the biceps somewhat run over the shoulders in this stretched elbow behind but it doesnt even benefit anything if there isnt load in this position. Could just do normal bicep curl and the only difference is that your 2-4kg weaker in this position (-horsing)
I guess you can just do seated curls like mentioned in the video if you're that worried about keeping tension on the muscle at all times. Cable machines have that advantage. Don't know why we don't incorporate them into more exercises for this reason.
@@Johnsonthe3rdthe bicep is in a more stretched position than regular standing/seated curls. That's literally the point of the exercise
@@MrFINcredible no point when there is no tension there so its just a variation of the bicepcurl with nothing else. Its like saying me doing splits will grow my hamstrings and abductors…
Cool one and curls and cable ropes r best
🔥🔥🔥 deep stretches in the workout keeps the muscles fluid and quickly active. This is good.
I'm telling you those Bayesian cable curls are game changer for me personally.
Glad they have a gym at the shire
Drop the gimmick. These are not necessary, just stick to basic curls
these are basic enough
Last one is like the pelican curl from calisthenics ❤
Concentration curls on the cables are incredible.
editing is so clean.
i did 1) incline dumbbell curl (because my friend recommended this to me) and i had a DOMS for the first time in a long time. I think i will stick to it
Biggest nerd of the fitness industry
Dude love your content, it’s been so helpful and I doubt anyone could explain it better keep up the amazing work 💪🏽💪🏽💪🏽
I love this sooo much Jeff!
I benefit from a good stretch. I'm extremely flexible so full rom to stretch the muscle properly is needed.
I love the technicality and clear communication style you have. "place your elbow here. Avoid this. The stretch curve feels like this."
You're my go to for anything lifting science, hands down.
if you're a beginner or even intermediate, just stick to basic bb/db curls, get as strong as possible and your biceps will grow bigger a lot faster
Why would they grow faster? They're all just curls
if your goal is to grow your muscles faster sure, but if it is to strengthen the tendons and reduce your risk of injury then doing them stretched is the way to go
When the pandemic hit… i picked up some gymnastic rings and this explains why I got massive biceps in this time, the pelican curl offers a massive stretch and tension it’s like you almost feel I little carefull thru out the movement because you feel your bicep is going to rip, also greats pumps try it Jeffrey
Same here, except I wasnt doing Pelican curls. Ring curls were enough to puff my arms up significantly.
Huge proponent of rings for biceps. Keep spreading the word, my man.
I’ve been doing the standing Bayesian cable curl for almost two years now without knowing it was a real thing. I just figured a deeper stretch and the constant tension at all points of the exercise would do better and I had great results. I feel justified now 💪
every curl variant behind ur back is awesome for bicep imo ...bayesian cable curls are just awesome
The editing is insanely good
i already got the free program from Jesse, thanks Jeff 🙏🏽
Holy shit calm down with the stretch. A stretch doesn’t equal gains. A full ROM is important however, just don’t obsess over the stretch. Normal bicep curls will grow your arms just as well as this goofy shit.
His views are very much based on the newest scientific studies. What are yours based on?
@@ZerosiiniFIN Scientific studies as well. Science has compared 90 degree of knee flexion on a squat to a full depth squat and quad activation was the same. There are no studies proving an excessive stretch is beneficial for hypertrophy.
Well you're wrong so keep looking bud, what scientific studies are you referencing for your science based theories?
@@seanhalliday1982 Idk remember the name of the study. But even then it’s BS. Have you ever seen top bodybuilders (natty or not doing) these goofy exercises? Just cus Jeff is big doesn’t mean he knows what he’ talking about.
@@TerminatorDinosaur there were 6 studies released on the subject pretty recently, last year I believe, just gotta google them to see. Probably why all the pros haven't been using these techniques yet, though jeff is a pro bodybuilder, not a top one.., Sam sulek started doing long-length partials just through his own trial and error some time ago as well
Added the bayesian to my routine and man it really does work your biceps
Ok now have a 6'2 guy walk around behind you for fun.
lol the voice and head to body size on this 4 foot nothing is hard to ignore
it's always the gnomes with the ninja turtle gains@@MatthewMajewski-ty9ii
The flat preacher curl has been super effective for me.
Underrated fr
Last is worst. It’s targeting chest
No…
How? There is no adduction happening as far as I can tell
Wow, you win dumbest comment
Bwuh? Nah. Look at those elbows.
You're pretty dumb huh 😂
Look at this little guy
My biceps finally started to grow after the incline bench curls, by making drop sets. It burns like hell
Once again great job Jeff
This is what beginner will do instead on focusing on basic movement
These are really interesting ones, thanks for some new exercises!
My favorite is the angled preacher curl simple, and forces you to have the right form
I needed this... So stagnant on my bicep/triceps
please do a top and worst series for biceps!
As far as the flat bench preacher curls go my only knock on those is you lose all bicep tension at the top of the rep. Very good info packed into your clips though I love it
Solid information, but another thing to consider is intensity. I've heard that the eccentric is where the money is, and I know working past failure gets results, so after my last rep I like to cheat it up, hold it for as long as i can, then fight tooth and nail for every inch on the way down.
I been doing the cable curls and the sitting down bicep curls for last year they work
Just swapped these for my bicep workout yesterday and, I haven’t been this sore in a minute. Great recs
i dont really like all your scientific workouts, but the flat bench curl felt amazing, nice one
Have done the outwards rotation, in the incline position, for years. It is seriously one of the best variations ! Really burns right 😇
Really good editing
Incline curl is my personal favorite
Siren Maulr when 😭, checking that Target page daily until it drops
Your videos are great! Thanks for sharing.
I always wait fr jeff's awesome exercise hacks. Another great one.
Man I'm so glad I found your channel 💪🏻💪🏻🤙🏼🤙🏼
Thanks little man
In the first one you said rotating the arm would maximise the stretch. That may expose more the fibers of the biceps to the load, but supination contracts the biceps.
Man, I can't wait to have my body back, keep em coming man. I need all the tips and what not I can get!😅
looking sick man keep up the great work and content
I'm gonna try these. I'm in the gym curling 30s with good form and are just confused as to why they ain't growing anymore. Been lifting now for 2 and half years.
seated high bayeysian curls are goated
Edits are sick !!
its pull day for me. Im gonna try these out
These are pretty good actually
I've to empty the gym to sit peacefully and do all these workouts..
Best tip: have good genetics. Muscle muscle is different. I hardly train biceps and have significantly bigger, better peak and definition in mine. But I do a ton of work for my delts, and see little stimulus even when doing full ROM with all of Jeff’s tips for max stretch.
Pelican curls on rings is my #1. Absolutely brutal for any level.
Pelican curls mentioned, woooohooo!!!!
These lengthed straight arm bicep tension positions is why gymnasts have such big biceps.
I’ll give a couple of these a go. I went to a physio due to a Grade 1 strain and according to them, Preacher curls is a common cause of strains. I need to look into it further but it was interesting to hear.
I learned that the biceps (brachii) also lifts up the arm in the shoulder joint,so moving your elbows ventral and lifting them a bit provides a better stimulus.
A curl laying on the preacher curl pad is also great too, such a nice resistance curve and stretch
those seated cable curls look crazy
now one for triceps!!
I tried the first exercise in this short for the first time. Normally, I do bicep curls with 30 lbs, but for this variation I had to go all the way down to 20. My arms are currently cooked, so yes, it works folks 😂💪
i do all of these and the bayesian curl is insane
5 videos in one
Great!! Now do one for triceps please 🙏🏻
My favourites always been spider curls never felt a bicep exercise hit like it
Because it’s peak contraction, it’s actually one of the worst bicep exercises.
Damn i can feel the burn just watching 😮