15 Best Dumbbell Biceps Exercises (GET BIG ARMS!)
Тәжірибелік нұсқаулар және стиль
The best dumbbell biceps exercises are the ones that are going to help you to build big arms the fastest. In this video, I’m going to show you dumbbell exercises for biceps that will target the long head, short head, brachialis and brachioradialis muscles. While it is impossible to isolate any one of the biceps heads from the other, it is possible to influence the activation of each head by selecting bicep exercises that do a better job at this.
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It starts with the biceps long head. With an attachment in the shoulder joint above the glenoid, this biceps muscle head gets its name because of the longer travel of the tendon. Anatomically, this is the area of the bicep that sits more to the outside of the arm. If you were to flex your arm and make a muscle, this would be the part that can be seen from behind as if in a back double biceps pose.
It is the long head that is also most responsible for the peak. If you find that you don’t have enough height on your arms and are looking for ways to get bigger biceps peaks then this is the area you’d want to focus on. The best dumbbell bicep exercises for getting the job done here are as follows:
Long Head
1. Drag Curls
2. Incline DB Curls
3. Row Curls
4. Waiter’s Curls
The key to each of these movements is that they all do one of two things. First, they keep the elbow back behind the body into extension. This places a greater stretch on the long head and therefore allows it to be selectively more highly recruited and helps to increase activation of the area. The other element is that it places the outside of the arm in a more visible position if you were looking into a mirror when you did the biceps exercise.
When it comes to biceps workouts, the thing you want to remember is that what you see is what you are training. If you see more of the outside of the arm because your arm is turned inward, then you are going to be working more of the long head of the biceps. Vice versa, if your arm is turned out and you see more of the inner portion of your biceps then you are training the short head.
Speaking of the short head of the bicep muscle, here are the exercises that are most effective at hitting this area:
Short Head
5. Offset DB Curl
6. Spider Curls
7. Preacher Curls
8. Seated DB Curl Plus
9. No Money Curls
All of these have the common trait of placing the arm in a position further out in front of the body. They also all do a great job of allowing for a complete biceps contraction by resisting elbow flexion, forearm supination and shoulder flexion. My favorite of these dumbbell biceps exercises is the no money curl. You can clearly see the biceps peaks and strong contraction at the top of every rep and it also helps to improve posture.
Not falling into either of these categories, but rather having a miscellaneous group of their own, there are three biceps exercises that manipulate momentum to help you get bigger arms fast.
Misc
10. DB Chin / Eccentric Chin
11. DB Cheat Curl (Eccentric Focus)
12. DB Strict Curl
And finally, back to the muscle groupings to make sure you leave no area of your arms untrained, we have the brachialis exercises.
Brachialis
13. Cross Body Hammer Curls
14. Robot Curls
These help to build wider biceps by developing the muscle underneath the biceps and providing more girth to the upper arm. Remember to minimize the contribution of the biceps when trying to build a bigger brachialis and you will start filling those shirt sleeves before you know it.
Finally, the forearm muscle that also gets looked at and must be trained for bigger arms is the brachioradialis. This is the best exercise for hitting this muscle.
Brachioradialis
15. Offset Supination Curls
The key to get bigger biceps is not to feel as if you have to do all of these dumbbell biceps exercises but to select the ones that are most appropriate to the areas that you are seeing your most struggles right now. Select a couple for the short head, long head and from the other two groups and you will see bigger biceps and arms in no time.
If you’re looking for a step by step workout to build more than just biceps, and want to develop a ripped athletic body in the process be sure to head to athleanx.com via the link below and check out the programs. Each puts the science back in strength and guides the fast results you will see from the workouts.
For more videos on the best dumbbell exercises for bigger biceps and how to get bigger arms fast, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
Пікірлер: 2 100
Want to get "Bigger Arms" in JUST 22 days? Follow this simple workout to BLOW UP your arms: kzread.info/dash/bejne/aIWbtJiNms_LZ8o.html
@RichardT1000
2 жыл бұрын
im really feeling your content maybe one day i can pick your brain about different things in fitness.
@irimiasandel5844
Жыл бұрын
R te
1:53 #1 DB Drag Curl 2:24 #2 DB Incline Curl 3:20 #3 DB Row Curl 4:05 #4 DB Waiter’s Curl 6:00 #5 Supinated DB Curl 6:20 #6 DB Spider Curl 7:11 #7 DB Preacher Curl 7:58 #8 DB Seated Curl Plus 8:38 #9 DB “no money” Curl 9:18 #10 DB Strict Curl 10:08 #11 DB Cheat Curl 11:04 #12 Weighted Chin up 12:06 #13 DB Crossbody Hammer Curl 12:54 #14 DB Robot Curl 13:58 #15 DB Offset Reverse Curl #1-4 Long Head #5-9 Short Head #10-12 Miscellaneous #13-14 Brachialis #15 Brachioradialis
@bulliam
3 жыл бұрын
Tarek Khawam thx
@Zanzonait99
3 жыл бұрын
You're the real MVP
@aramer25
3 жыл бұрын
God bless u
@yohannesdaniel1605
3 жыл бұрын
these comments come in clutch every time
@payday_1150
3 жыл бұрын
just saved me 15 mins thank you
Jeff does hand gestures with both hands to avoid muscle imbalances.
@minimal3378
3 жыл бұрын
😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂 😂
@catchercat_yt3503
3 жыл бұрын
Underrated
@antonio1088
2 жыл бұрын
Bro I have this problem my left is smaller😿
@-JDot-
2 жыл бұрын
@@antonio1088 gonna have to stop using that right arm for the good stuff 😏
@antonio1088
2 жыл бұрын
@@-JDot- yooo whattt you crazy man 😅😂 damn
Jeff’s biceps are 8 months pregnant
@oscarftb
3 жыл бұрын
Funniest shit I've read in a Jeff video
@2pacmike525
3 жыл бұрын
😂😂😂😂
@hassanrehan6408
3 жыл бұрын
This joke has gotten old in this channel.
@mylesbolton6934
3 жыл бұрын
With twins
@codythedoggo7671
3 жыл бұрын
An original comment for once
Whenever this man flexes his biceps I’m scared that they’ll pop
@bruhzone154
3 жыл бұрын
Same
@tachycardia2224
3 жыл бұрын
Word. They're impressive AF of course, but slightly gross too because of that about-to-pop look.
@sumona8632
3 жыл бұрын
@@tachycardia2224not gross but really looks like it will explode
@zandroperez8726
3 жыл бұрын
I wanna like his comment but I don't want to ruin the 420
@littledragon5723
2 жыл бұрын
@@tachycardia2224 not gross man thats godly
I am going to comment this until jeff will make a video about these: The PERFECT push workout The PERFECT pull workout The PERFECT upper body workout The PERFECT calves workout
@ralphorlatei6760
3 жыл бұрын
👇Thumbs up for perfect calves workout.
@jamiegaskins3687
3 жыл бұрын
I imagine 5 minutes of scrolling through his videos and you can find 3+ videos already made on each of them
@anashasanat6768
3 жыл бұрын
Calves --> kzread.info/dash/bejne/f6l4l5qroc2eg6g.html
@anashasanat6768
3 жыл бұрын
We still waiting for upper lower split perfect workout ..
@vikrambajaj5797
3 жыл бұрын
he already has a calf workout
Long head exercises 1:55 --> DB DRAG CURL 2:24 --> DB INCLINE CURL 3:19 --> DB ROL CURLS (increased activity) 4:04 --> DB WAITER'S CURL (increased activity) Short head exercises 5:50 --> OFFSET DB CURL 6:18 --> SPIDER CURLS 7:10 --> DB PREACHER CURL (increased activity) 7:57 --> DB SEATED CURL PLUS (increased activity) 8:37 --> DB "NO MONEY CURL" (increased activity) Misc. biceps exercises 9:18 --> DB STRICT CURL (eliminate momentum) 10:06 --> DB CHEAT CURL (accentuate momentum) -> use more weight 10:54 --> DB WEIGHTED CHINUPS (eccentric overload) Brachialis exercises 12:06 --> DB CROSSBODY HAMMER CURL (increased activity) 12:52 --> DB ROBOT CURL (increased activity) Brachioradialis exercises 13:56 --> DB OFFSET REVERSE CURL (increased activity)
@leemoore8068
3 жыл бұрын
Is it better to fully extend your arm straight down at the bottom of each curl or keep it slightly at an angle??
@CozyDoze
3 жыл бұрын
Lee Moore keep them at a slight angle
@leemoore8068
3 жыл бұрын
Jake from State Farm ah so does this give the biceps a better workout??
@CozyDoze
3 жыл бұрын
Lee Moore yes it’s more intense cause you’re not letting them rest during the set
@leemoore8068
3 жыл бұрын
Jake from State Farm ah ok thanks I will try it! 💪🏻
Jeff probably alternates his hands while brushing his teeth to avoid muscle imbalances
@alexanderponomarenko5970
3 жыл бұрын
lol I do that sometimes
@user-ue6lv9in8s
3 жыл бұрын
I do it everytime lol
@thomasgwayne
2 жыл бұрын
Alfred does it for me.
Jesse: *flexing* “pew pew pew” Jeff: “That boy ain’t right”
Everyone: we need a push pull video Jeff: here’s more bicep exercises
@kaustabhsarkar2385
3 жыл бұрын
Well said.... I just pissed off that he is not making a perfect series of push pull legs
@MagicalGalaxies112
3 жыл бұрын
@@kaustabhsarkar2385 then just find it off other KZreadrs like Jeremy ethier. You don't need permission from daddy Jeff for everything you do in the gym
@kaustabhsarkar2385
3 жыл бұрын
@@MagicalGalaxies112 who is asking for permission bro.... I am just curious to know what is his perspectives of exercise selection for push pull legs series.... Btw jeff nippard is my fav
@TheNamesDitto
3 жыл бұрын
I can respect that
@MagicalGalaxies112
3 жыл бұрын
@@kaustabhsarkar2385 my bad thought you were one of those minions who follow Jeff
I only have a pair of dumbbells at my home to workout. This is exactly the type of video that I wanted. THANKS JEFF!
@phil463
3 жыл бұрын
and those dumbbells are mostly all you need too
@paraskaith5027
3 жыл бұрын
Same
@zarrarjunaid4723
3 жыл бұрын
U only need one Well that was Jeff 2019
@acoruna5421
3 жыл бұрын
Master Oogway, you can use resistance bands with your dumbbells to add more weight.
Literally lost count of how much I've learned from this channel thank you so much Jeff
extremely helpful. I been doing this for 2 months and i’m definitely seeing huge improvements in strength and definition
@tomwestling1133
Жыл бұрын
ALL OF THEM?
@IrishYobbo07
10 ай бұрын
Great feedback 😊
@marc7983
5 ай бұрын
@@tomwestling1133 no wonder he’s seeing improvements 😵💫
If you're sleeping with your eyes closed, you're killing your gains!
@gkrush8390
2 жыл бұрын
Damn
@GoldenStoic
2 жыл бұрын
How nerds sleep: 😔 How chadz sleep: 😳
Jeff the type of Cavaliere who sleeps with a shirt on and walk around the town shirtless.
@aaryan1015
3 жыл бұрын
Are we making this TMF😂
@Robert-hf5xr
3 жыл бұрын
The type of cavalier lol
@haidernauman8311
3 жыл бұрын
Nah dude jose owns this gimmick or whatever it is
@thearthurmarston9897
3 жыл бұрын
I dont know why but this made me laugh extremely hard lmfao
@paulwall0776
3 жыл бұрын
Dont bring that here dude
Started doing some of these and seeing results pretty fast! I got loose skin on my biceps from when i had my skin issues but i feel it there and can lift way more. Even if no one sees em through my loose skin im still proud, thankyou for making these vids my guy.
Thank you for all your pro tips. My bench press went from 180 to 250. And my arms are the biggest they have ever been doing your dumbell and barbell exercises
Jeff, we are all loving the 15 best and all about workout series! Doing a video on the best training template like a push pull or whole body type video showing which to choose for what you want to accomplish. Keep up the great vids!
If you’re a a beginner don’t get confused and just do the main ones! Don’t worry you’ll absolutely build muscles!! - Straight Curls - Hammer Curls - Preacher Curls
@nihalmathewmathew6685
Жыл бұрын
hi , does this work all heads of the biceps?
@maurizziojohnsson2072
Жыл бұрын
@@nihalmathewmathew6685 I have done these and they all target the heads. Once you start you'll later see
@marc7983
5 ай бұрын
@@nihalmathewmathew6685 Yeah but find a female fitness trainer and tell her you need better head
I keep coming back for Jeff’s videos, my amateur-ish home gym has been out of commission for a good couple of weeks and I’ve seen more progress in these last few weeks than I have in the last year of using my equipment, really appreciate all the videos
Love this. Im learning anatomy in massage therapy and i found the best way for me to learn the muscles is to find workouts for each. This guy is great for that
If Jeff has all the muscle markers , not even the lego city can stop him.
@mas6nn365
3 жыл бұрын
Squid 🦑
@abdalhakeem5827
3 жыл бұрын
Squid 🦑
@epictroller1o159
3 жыл бұрын
Squid 🦑
@epictroller1o159
3 жыл бұрын
I’m doing it too so we get the farthest same comment world record
@Draglox
2 жыл бұрын
@@epictroller1o159 aaaand you broke it
Thank you for your knowledge and dedication to teaching others what you understand. I appreciate you and Jesse💪.
I love how Jeff’s arm vids get WAYYYY more videos than other bodyparts
As someone who is a beginner and just bought dumbbells and doesn’t have a gym membership this was extremely helpful thank you.
Great job Jeff, as expected, saw a lot of them many many years ago on your channel, surprised to see a few new ones. Let the gains begin🦾
Please do dumbbells 15 exercises for every muscle! And give us advices on what exercises we should combine in every workout! It will helps us to change exercises everytime and get bigger just working out at Home! Please like so he can see the comment 🙏
@pfinhulk6726
3 жыл бұрын
I'm so here for this kind of content
@mamopersonal7935
3 жыл бұрын
Thats going to take ages. 1-2 exercises per muscle is more reasonable
@user-ln8rz5wi8e
3 жыл бұрын
@@mamopersonal7935 you need different varieties if you are training at home! You only have dumbbells.. So I'm doing the same 4 exercises every time! You'll reach to a point where you're not making any progress!
@disinformer4421
3 жыл бұрын
@@user-ln8rz5wi8e we need to fight kung flu and win this stay at home hoax
@disinformer4421
3 жыл бұрын
kzread.info/dash/bejne/i4mTurZxk6WYqLw.html It's a joke, if you didn't realize
This is the type of video I’ve been waiting for! I love this video he should make a series like this where he shows the best excercises for each head or section of a muscle
The Einstein of bodybuilding!! I get more in 60 minutes now than in the old days I did in two hours. Thanks Jeff, you are a genius. I love your passion and knowledge.
As usual, Jeff never ceases to surprise me. Excellent content, man. I've been watching you for a long time and have consistently followed your advice. 👌👌👌
Thank you so much for this Jeff, I just got a set of dumbells and looking forward to put these into practice. I hope you do something similar with triceps, I would really appreciate it.
Love this video, please do more like the DB only series. Can't wait to see more of these!
The Athleanx program is one of the smartest and most effective workouts I have ever done. I was a soldier served in Iraq and just retired as a Firefighter (Battalion Chief) from cancer. I have abused my body serving my country and done everything from body weight to power lifting Jeff is Awsome Athleanx is fantastic. Every one I have shared Athleanx with has loved it. Thanks Jeff for helping this beat up soldier and Firefighter get strong and live my life a little.
It would be awesome to see a video on upper thoracic injuries. I was going a heavy yoke walk a few years ago and relaxed my abs for a second and felt a twinge shoot across my mid thoracic spine. Ever since then my mid upper back has always felt slight tweeked or stiff.
Great content as always, Jeff. Much appreciated. Thank you so much ! Lots of love to everyone out there !! 😀❤️
You are Great!Thanks for every workout🙏🏻🙏🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻🙏🏻👍🏻😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻🙏🏻
Dude, Jeff's reaction to Jesse is classic! He's done it before and it gets me every single time!
these are some smart workouts.
Hi Jeff, i LOVE the structure of the posterior chain workout you did with Sheamus ( circuit made of strength, body control, corrective, and conditioning exercices in this order ), I would love to see more workout like them, and why not make an entire program plan, Thank you for everything you do.
@naregkhachadorian7165
3 жыл бұрын
Loved the workout with Seamus. He has a program called “Monster Maker” that includes all of the exercises he does with Seamus that focuses on posterior one day and anterior another day. It’s a killer program
@shahbakhtlatif7140
3 жыл бұрын
@@naregkhachadorian7165 I already have the program, and for me it's so different, you don't have the conditionning at the end of a circuit, plus some of the exercices in the workout with Sheamus are not present in Monster Maker, Thanks for the answer anyway
Love your Channel Jeff ! Always informative and funny at times too !
You two are so much fun! ...high quality and informative too!
Thank you jeff for this video. It really helps in this lockdown time where gyms are closed and one(like me) will be limited to dumbbell only. It will be really helpful if you could continue this as a series and show the best dumbbell exercise for triceps and forearms too... Thanks... Big fan from India...
*NEW “FAST ACTION” Q&A* - Got a question about training or injuries that I didn’t cover in the video? Leave yours (AS A SEPARATE COMMENT!) below and I’ll pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
@premiumleader8948
3 жыл бұрын
How do I get more deep sleep?
@bharatkasera8281
3 жыл бұрын
Make same video on triceps and other body parts❤❤❤❤🙏🙏🙏🙏
@countysheepdog55
3 жыл бұрын
How can I continue to *grow my arms at the age of 53?*
@samyogsuyal5143
3 жыл бұрын
How to calculate body fat percentage ??
@hoanghieu1650
3 жыл бұрын
I feel sore in my biceps after arm day and it took 3 days for my arm to feel normal and be able to move again. What should i do to recover faster?
Thank you for informing, I’m going to implement this in my training💪💯
Always love your videos, thanks brotha!
9:02 interrupting an exercise video to give more exercises That's our JEFF....!!!!
We need 15 best dumbbell exercises for triceps next!
I'm gonn be working on my arms tomorrow and thank you for these new exercises
EXCELLENT video! Giving options for each muscle in biceps. Please do the same for other body parts 🙏🏽
When he get's the markers you know s*** just got real
@riofumi.pelkanz
3 жыл бұрын
No.
I know you're mostly geared toward male body builders but you have helped me so much! 73 and doing figure prep and have included sooooooo many of your hints! Thanks!!
@vishnuvijayan4805
3 жыл бұрын
Just so you know, there is a playlist for women on his channel.
@lindabarnes5299
3 жыл бұрын
I didn't know that!! Thank you!
@adityashandilya2789
2 жыл бұрын
73? That's insane. Best of luck!
As usual Jeff give quality information!! Thank you Athlene-X for all you do!!
Amazing! Trying these tomorrow!
Damn those biceps look SOLID!
I dont care what anyone says, I love this guy.
@DangerousWillie
3 жыл бұрын
Like all of us, he's not perfect. But I respect the wealth of knowledge he's given to us for free for all of these years.
@flabio7074
3 жыл бұрын
Haters gonna hate. Especially when someone is really successful. Jeff is the most successful fitness KZreadr so he’s got a target on his back.
@harsh111yt
3 жыл бұрын
@@flabio7074 wait who hates Jeff? No one I think
@pardss9737
3 жыл бұрын
@@harsh111yt dude made one mistake and the vultures came.
Never realized how many groups the biceps has! Thanks for this video man!
Thanks for the quality breakdown Jeff.
Hey Jeff, been following your workouts for a few months now and have the app aswell. Really helped keep me in good shape during lockdown. Your a top bloke , thanks for all the work you do !
@arjunsb5175
2 жыл бұрын
which app? could you tell the name please
Nobody: Jeff: *Posts a video about a muscle that I trained the day before* Me: "I JUST DID THIS YESTERDAY. HOW DOES HE DO THAT."
@evanhdez
3 жыл бұрын
Because statistics
@zzmm123ee
3 жыл бұрын
He knows you are doing it wrong
@hglrku098
3 жыл бұрын
I just did the Robot Curls TODAY! and I said what you said exactly when watching it.
@nepasdisponible
3 жыл бұрын
Damn, I got you to 70 likes. I feel guilty lol😂.
@ShadyDogg
3 жыл бұрын
Everytime somebody does a Nobody: joke, a child dies bec of lack of fun, originality and creativity
Very helpful and easy to follow ...I enjoyed the working out...Thank you
Thank You For Sharing of exercising and motivation.
I would love to see a video about training with kettlebells cause that's the only equipment I have right now.
@kryan1234567890
3 жыл бұрын
Go to Chandler Marchman. Beast home workouts with Kettlebells.
Jeff doesn't believe in Santa, Santa believes in him
@yudv45
3 жыл бұрын
Zlatan is not happy
Damn thanks I really feel that head popping after that workout. You're the man love your videos. One of these days I'll step it up and get your program.
This is just what I needed. Thank you mr cavalier
Such great information Jeff, thank you so much. The biggest question I have is in a workout session, do you do ALL of these exercises in one session or break them up; i.e. Certain exercises on one day, other exercises another day?
@samsondo420
Жыл бұрын
You should probably choose which you can work with best for each head of the bicep and do 10-12 reps for mild weight, if you do ALL of the exercises here you’ll overwork your arms and most likely take longer rest days than usual as well mess up your schedule
QUESTION (or idea for a future video): What training-related injuries have you accumulated over the years? Which of these have completely healed? Which are still present to a degree,and how do they affect your workouts?
@lalylaly27
3 жыл бұрын
I second these questions! He's mentioned being flatfooted, so i wonder if he still struggles with that. (Which i feel would be the real problem, not knees.)
@Plasmacat1
3 жыл бұрын
He has flat feet too but idk to what degree
@mainulislamshaon4795
3 жыл бұрын
How did you get rid of your lower back pain?
@virendramaheshwari
3 жыл бұрын
Do we do all the 15 exercises on the same day???!! 😳🤔 Or have you just given the various options?
@JuraIbis
2 жыл бұрын
Jeff said he has a bad knee so he does his kneeling going back and keeping the weight on the leg that's vertical going down to the floor instead of advancing the knee as a lunge and bending it. I think it's called a reverse lunge.
Great video again thanks for the upload ..!
great biceps exercises thank very much Jeff.
1:53 #1 DB Drag Curl 2:24 #2 DB Incline Curl 4:05 #4 DB Waiter’s Curl 6:00 #5 Supinated DB Curl
Got some great tips and cant wait to try them out. Another great video
Jeff Cavaliere, thank you so much for helping me grow my arms to their full potential!
The funny thing is that I was on my bed saying to myself I will workout my biceps tommorow. Then jeff posts this video. Guess it’s time for me to get out of bed.
man's Biceps are the size of a small planet and people really thought he was faking curls
@thereissome1302
3 жыл бұрын
who thought that?
@AakolickGP
3 жыл бұрын
Everyone just thought that he faked his deadlift and bench press, which unfortunately he did. But either way, he’s responsible for most of my gains so I’m still gonna stick with him.
@mrlurp
3 жыл бұрын
Aakolick GP, unfortunately? So you do a hundred takes when filming, and lift the same 500 lbs each time, perfectly?
@anurag23611
3 жыл бұрын
@@mrlurp I mean you can do it on a different day or after a couple of hours though
@ckalas
3 жыл бұрын
the guy who held the world record for strict curls and weighs about 50lbs more can’t curl 135 for reps as cleanly as Jeff in that video...if you are open to expanding your ignorant blind faith you can find ct fletcher here and do your own evaluation
Jeff thank you so much for helping me with all of your tips
Thank you for your time and advice
That last forearm exercises is a gem. I just tried it and my forearms bulged like a stomped-on toad.
@faceripper77
2 жыл бұрын
My noodle forearms were burning just watching it
Jesse: "I just wanted to show off my biceps...💪 Pew pew pew pew" 💯
@ralphorlatei6760
3 жыл бұрын
Hahahahaha
@omarelsherif4125
3 жыл бұрын
He actually got bigger
I tied this yesterday and wow! I can’t wait to do it again, and I’ve never said that about working out! 👍🏽👍🏽👍🏽
@gOdhazZ
2 жыл бұрын
what reps do you do
It's like the absolute holy grale of biceps training and Jeff's years of experience have lead to this world's most informal video on how to get the best biceps a human could ever possibly have.
Static stretching for better post workout recovery 🙏
I mean even Jeff's T-shirt tan is perfectly balanced.
Thank you so much for sharing this wealth.
There are so many people on other YT channels trying to hate on Jeff and I am not sure why. This guy is knowledgable, communicates well and is humble. If you can't build yourself up to his level, then try to knock him down to your's. I guess that is the way of the world these days.
I just noticed Jeff is actually moving in the Athlean-X intro, I always thought it was a still picture of him
@AxxLAfriku
3 жыл бұрын
SUPRISE! I am the funniest YTer evah!!!! Just kidding, it was no surprise. Everybody knew already. HAHAHHAHA!!!! That was an amazing joke (it was real talk though). WAWAWAWAWA!!!! Good afternoon, dear mozart
@JJ-rl3zm
3 жыл бұрын
AxxL look who was dropped on their head as a baby, in the orphanage
@johnshepard3197
3 жыл бұрын
@@JJ-rl3zm 😂😂 that was kinda brutal
@TheRPGentleman
3 жыл бұрын
Yeah right. Next you'll be telling me Bigfoot doesn't curl tree-hundred pound weights in the forest.
I was literally thinking about biceps curls, you are a Genius
@PrimatoFortunato
3 жыл бұрын
He has 10million subs and there aren’t that many skeletal muscles 😅
This is excellent Jeff, many thanks
Great video Jeff sir, would like to see more innovative bicep video that hits and develops biceps muscle from all angles, your methods helps me a lot to develop my muscles and strength, keep up the great job and god bless
1:53 #1 DB Drag Curl 4:05 #4 DB Waiter’s Curl 6:00 #5 Supinated DB Curl 9:18 #10 DB Strict Curl 12:06 #13 DB Crossbody Hammer Curl 12:54 #14 DB Robot Curl 13:58 #15 DB Offset Reverse Curl
@whois2517
2 жыл бұрын
You just copied this 😂
Jeff has more definition than a dictionary
Thank you! Gonna watch that one a few times, till I start to get some of the new ones down!
Great video love the explanation and detail
Man I'm gonna go to Gym again and I was wondering about the biceps and then Jeff uploads is he an esper or something
You are the best and you have helped people to lift weights again. Thank you.
Brilliant video. Thank You!
I've read a couple researches which say "Icing an ankle sprain delays tissue healing, the best thing you can do is keep moving and do some free-pain exercises ". What's your experience with that and what's your point of view? Hope you see this, you make excellent content💪
@arghadeeprudra9983
3 жыл бұрын
I don't know about the icing thing, but 2 years ago, I had one from the football field. It stayed for about 3 weeks. I alternated hot and cold water bath at the region. That acted like a pain killer. And from my experience, the movement thing is true. If you can, you have to keep moving rather than complete rest.
@woahrajveer
3 жыл бұрын
I'm a chronic ankle sprainer and tbh alternating between ice and hot baths is really what worked for me
@scorchingstarbhaskar7011
3 жыл бұрын
Even Jeff will have to admit that there's no such thing as perfect workouts, it's always evolving and changing
@richardkennedy397
3 жыл бұрын
Neither are bad. Icing is preferred if you’re dealing with a lot of swelling, which is generally after the point of injury or being on your feet all day. Using heat and allowing your ankle to move will promote blood flow to the area, which will also help repair the damaged tissue.
@homecalisthenicsworkout7587
3 жыл бұрын
Icing is to reduce the swell in early moments after straining. To not make it worse, tape the joint. After that I would try to train the muscles around the place not the joint itself. Stay mobile as this will speed up recovery thanks to the bloodflow in your body..
Hey, Jeff. I sometimes get clicking in my hips when doing abs. It seems to be worse in one hip than the other. I don’t remember having this issue besides the last month or two. I was wondering why this would develop and what I can do about it. I’ve tried to point my knees and toes out and it seems to help some. Thanks for the videos!
@HackedUpForBarbeque
3 жыл бұрын
I'm in the same boat.
@justinsayre4663
3 жыл бұрын
Mine does the same thing. Chiropractor helps alot. Said it was from contact sports my right hip is higher than the left
@klaypotts
3 жыл бұрын
Justin Sayre thanks for the info!
Hahaha PEW PEW!... I'm glad that you love to share your knowledge! I'm making a list for tomorrow ASAP!
Amazing video! Love to see the same kind of vids on other muscles
Pulls over and asks Jeff for directions. Jeff: I know where it is, but I wouldn’t start from here