I put together a list of popular biceps exercises and ranked them from best to worst so that you NEVER have to wonder what biceps exercises to do and which ones you should be avoiding - kzread.info/dash/bejne/aJtpmaaDnte4iM4.html

@TTTRainw_Pain

Жыл бұрын

much love and thanks. fav coach right here 🐟

@taariqq

6 ай бұрын

Brilliant tip @ 1:40. One guy suggests using unbalanced (differently weighted sided) dumbells and then turn to supinated position. Do you support that? Oh! there you go!! You did cover the "grab the dumbbell off center". Do you still support different weights at each end? This is one brilliant video. I was looking for an ez-curl proper usage video. Was about to give up on that as a lot of people discourage using it!!

I’m a sports medicine physician, 26 years in practice. Most people don’t realize that the primary function of the biceps is supinating the forearm, more so than flexing the elbow. Jeff is absolutely spot on from a physiologic point of view. If you want to optimize biceps training, you need to be in a more supinated position. As you move more towards a pronated, or hammer grip, position, you’re isolating more of the underlying brachialis muscle and brachioradialis muscle, and less of the biceps. (Hint: you need to train both!)

@ryanschultz9037

Жыл бұрын

Paul, would you happen to have EEG data (off the top of your head) on short head and coracobrachialis in supinated positions? I think you make a good point about neutral hammer grip for brahialis+bicep. Do you have an intuition for the coracobrachialis? Most people do not care about the coracobrachialis, but I am interested from a sports medicine perspective. Thanks.

@comalausa

Жыл бұрын

So, theoretically, it might be more beneficial for building muscle mass and strength to do something like rotating cable curls, right? Where you would start at the bottom from a pronated position, and "curl" the weight while supinating the forearm.

@ryanschultz9037

Жыл бұрын

@@comalausa Well, that's the theory behind dumbbell curls. But I think you would have to attach a lever/handle on the cable to perform what you have suggested. I think it is a clever idea, worth a try!

@mitchellcotton7346

Жыл бұрын

@@ryanschultz9037 I think you might be getting the coracobrachialis and the brachioradialis confused. Coracobrachialis originates on the coracoid process of the Scapula and inserts on the humerus. Does not cross the elbow or forearm therefore no contribution to elbow flexion or forearm supination.

@gingerbaker4579

Жыл бұрын

ROFL. You're a sports medicine physician and you don't know the guy's a steroid abuser as obvious by the bugling veins? That discredits everything he states about building muscle when he does it through artificial means. Pull the other one... and while we're on the internet lying like you are... I'm the Queen of New Orleans.

I absolutely love the deep dives, especially when there is bones involved because it’s important to know the exact movement and why we do it a certain way.

@popireal3628

Жыл бұрын

Yes indeed. It’s like I’m watching a review inside of a physical therapy and sports performance office building. He’s both quasi-doctor and athletic trainer.

@AScaryOrange123

Жыл бұрын

In my opinion this is what separates Jeff from similar guys like Jeff Nippard. You can quote multiple studies and have all the fancy graphics you want but understanding the anatomy behind each movement is whats most important.

@dat_boii

Жыл бұрын

Why is it important to know the minutiae of each movement? Do people make less gains if they don't know the intricate inner workings of their anatomy even though they're training correctly and with proper form?

@teamgohadouken9713

Жыл бұрын

@@dat_boii If u dont know shit about biomechanics and anatomy, you will never train correctly and with proper form. Stop talking without knowing shit kid.

@AScaryOrange123

Жыл бұрын

@@dat_boii Understanding the minutiae of each movement is essential to train with proper form and maximally activate the target muscle. Proper form isnt just about copying what others are doing. You need to understand your own anatomy to get the most out of each movement.

This is a master class, combining anatomy, science, physical therapy, strength training!!!! Jeff, I admire your wisdom and dedication! These kinds of videos put you in the top league!

@BarbaraWalters_

Жыл бұрын

i'll get you knee pads later

@midnightchurningspriteshaq8533

Жыл бұрын

Couldn't agree more, his work is amazing, and a service to society.

@iam_destroyer

Жыл бұрын

You’ll move on one day

@alexwhiteboy98

Жыл бұрын

@@BarbaraWalters_ I’m sure you’ve got extra you can spare.

@grhew97

Жыл бұрын

This makes so much sense and it’s so easily missed 🤯

Greatness! 66 years old on July 21st. USAF Veteran and retired from Ft. Worth PD. My wife and I started 5 day a week (0430-0540) workouts 3 weeks ago (she’s not retired yet). I use your video expertise in my workouts every day. Thanks from Texas!

@mosesdouglas4325

Жыл бұрын

Thank you for your service. My father retired from the AF as well. Vietnam vet as well. You're appreciated! - from Dallas

Learned more from Jeff in 8 minutes than I have in the 14 hours I’ve been awake. Great video.

@taariqq

6 ай бұрын

One brilliant video, isn't it!

6:03 The key to Jeff's videos is him teaching the Why of movements. Understanding the underlying concept means I can focus on moving the muscle correctly rather than memorizing every exercise.

This must be the most informative fitness video of youtube. No fancy words, on point and didactic. Jeff is on a league on his own. Thank you Jeff

@RaiderJeremy

Жыл бұрын

Didactic?? Are you aware of the meaning?

@cristianlira5479

Жыл бұрын

@@RaiderJeremy hey bro. I think it means "intended to convey instruction and information as well as pleasure and entertainment"

@RaiderJeremy

Жыл бұрын

@@cristianlira5479 thanks!!

@HeyLosers911

Жыл бұрын

@@cristianlira5479 I was thinking the same thing. ‘No fancy words’ and in the same sentence he drops the word ‘didactic’….I had to Google that lol 😂😂

@jorsepas

Жыл бұрын

Didactic is not a fancy word

Love it Jeff. As I approach 50, I’m tuning in more and more to prevent injury and as you dive deeper into the science, you’re helping so many like myself. I’ve worked out off and on since HS, but aging brings about new challenges and why you are my go to. Thanks for bringing your A game.

Have you ever broken down the split/weekly workout that YOU are currently following?

@summersalix

Жыл бұрын

Great question….following if he replies

@Clutch6789

Жыл бұрын

He’s using my personal split that I designed for him. He may or may not show this but just know i deserve that credit

@garysmith8187

Жыл бұрын

I'd also like to see/know this 👍

@John_Bradshaw

Жыл бұрын

Yes!

@ShermanKyle

Жыл бұрын

His new critical mass HIT split HIT is becoming the rage again

Always great advice Jeff! My son is headed for college and wants to study Exercise Science. Your videos have helped improve all of our workouts over the past 3 years. Thanks! 💪🏼👍🏼

@asueft

Жыл бұрын

Kinesiology

Been watching you and doing your workouts and biceps weren't my focus just do the workout. But it became my favorite part of my body because how define it is. So, I can't wait to implement this into my workout because I didn't do this before. Thank you!

“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will 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!

@philipbardeskar8481

Жыл бұрын

updated push pull split with core workout please

@persiancat1597

Жыл бұрын

Please tell us how to gain muscle without size change. Thank you.

@ABarancic

Жыл бұрын

Have you ever broken down the split/weekly workout that YOU are currently following?

@wajihbec1087

Жыл бұрын

What is the first step to fix muscle imbalances? I have a leg that is shorter than the other and it affects all of my body.

@Jordan-xd

Жыл бұрын

We need new video about increasing verical jump👍🏻

The amount of information your putting out there for free is just amazing. Best channel on KZread mann. Thanks Again Jeff💪🏼

Thats why this guy is a legend...i love you Jeff

Been applying this tip over my last couple of workouts and have experienced a burn and pump like no other before. Thanks, Jeff!

Love it! I’ve been following your tips and seeing more benefits than stuff I’ve tried in the past. Thank you so much for this!

This is one of **those** videos, ones that represent turning points in my training. Thanks a million, Jeff!!!

I just tried these tips for the dumbbells and I feel like I got much more activation than ever before. I think I was able to get more reps out because of this too. Thanks so much.

I felt the difference immediately! Thanks bro!👊

Great content. I would have never thought to curl with my wrists back, and look forward to doing this during my next workout.

Bro you’re such a gangster. I’ve been watching your videos for years and even the ones where you revisit prior topics are pure gold. I always learn something new, or at least am reminded about what I forgot! Thanks for being a real one Jeff.

@Ecuhyi

Жыл бұрын

aaaaaaaaaaaaaaaa

@javonsnell6379

Жыл бұрын

Working out is killing ur gains

I literally woke up this morning thinking about how to get more out of bicep curls and i open up youtube and this is the first video that pops up on my feed. you the man jeff. thanks

Jeff is a literal genius, he’s out here not only giving us tips and trying to helps us but he’s out here explaining it in depth and wiping out bone models and other videos drawing on himself, he is a true champ an amazing athlete, entertainer, and teacher.

Love deep dives. I'm a visual learner and love this technical teaching. It not only shows your knowledge, but also how much you want to help us learn and do it right. Keep em coming! Don't forget the spine/disc deep dive for those of us with disc issues. 😉

@DontBlink911

Жыл бұрын

kzread.info/dash/bejne/pJyb2auhcpiegKQ.html

Insanely helpful video Jeff, this was great. Coming from a guy with both rotator cuffs torn I look for any and all ways to still effectively train my biceps....I notice when I tuck my elbows in I can get that extra emphasis on the biceps and can Curl normally...Biceps tendon is also torn on both sides so without tucking the elbows it makes it very difficult to Curl with any notable amount of weight. Great idea regarding supinating the wrists via holding the EZ bar upside down!!! Gonna try that right about NOW!!! Marine Mike

Jeff your tips and advice has been life changing to me, I have built my workouts and warmups around everything I learn from you...I have tried this bicep technique but for some reason it hurts my forearm where it's attached to my elbow, as if the supination is overworking my pinky and ring finger grip

Keep the deep dives coming, this stuff is golden Jeff.

Thanks for the detailed explanation, Jeff! I'm going to focus on the part of the palm you circled when I use the machines at the gym. I'm a girl and don't feel comfortable being in the free weights area where all the grunting guys are 😀, so have to use the machines instead.

@ryanschultz9037

Жыл бұрын

Try grunting...louder?

@cmoore8434

Жыл бұрын

@@ryanschultz9037 lol

It really helps to understand how the bones moves with the muscle so as to avoid injury. Another great video Jeff

Appreciate the information and knowledge you so generously make available to those seeking to improve themselves. Thank you for your generosity and contributions to fitness for the thousands of us that love your videos and the advice you provide.

Thank you for the video, Jeff. Something I have been considering over this past week or so is working on my biceps a little more than my triceps. My triceps are my natural body part, they don't need a lot of direct stimulation to grow. I want to move my biceps development "up a notch", and this seems like a great place to start.

Your 7 minutes Ab workout is still a golden nugget. Just and idea. I think a fun series could be work out for better swimmer, biker, golfer, hiker etc. The reason I say this is as a swimmer I wish I worked on my shoulder and lats more when I was younger. Just maybe focus on the muscle for each sport. Be fun to learn and do...

Never thought to flip the ez curl bar "upsidedown". Always just assumed that would be incredibly uncomfortable on the wrists. But I guess if you do it with intentionality, leave the ego at the door, and lower the weight so that you don't overstress the wrist, this is an awesome strategy for hitting the biceps! Thank you once again Jeff! 💪 Hope that arm is starting to feel better!

@user-ft2md2gd4s

Жыл бұрын

i tried this without any weight and it is really painful for my wrists. not for everyone. be careful!

@aisu5079

Жыл бұрын

injured my wrist that way, not sure why the dangers of this grip weren't mentioned in the video

@natekritz2541

Жыл бұрын

@@user-ft2md2gd4s how did you try this but with no weight? Like just an unloaded EZ curl bar or you're just going through the motions with literally nothing in your hand and it hurt your wrist?

@user-ft2md2gd4s

Жыл бұрын

@@natekritz2541 just the ez bar. just trying to hold the bar in that position was difficult. completing the movement was painful at the lowest portion of the movement when the arm are extended. felt like i was dislocating my joins.

@natekritz2541

Жыл бұрын

@@user-ft2md2gd4s interesting, I tend to have some wrist tweakyness but tried this yesterday with a 60 lb ez bar for strict curls and had no issues. I would tend to think at the bottom of the motion there would be no tension on the wrists even with that grip. I'll try it a few more times to see if anything changes, I appreciate the warning

Thank you for taking the time to explain this in detail with examples of the right movements!

This is a fantastic review and even further illustration on how you can get better biceps. I don't often use the EZ bar, but Jeff is right on target with that grip approach with it. This has made such a difference in my own training. I have "terrible biceps genetics" and since using Jeff's techniques I actually have much better development now.

Never thought about holding the EZ bar like that, I’ll be trying that tomorrow! Thanks for all of the advice.

@squirrellsquats8428

Жыл бұрын

Before you do that, think about why people use the EZ bar for curls in the first place. Using a straight bar for curls often irritates the elbows. What do you think supinating even further is going to do for them. Do you think there might be a reason literally no one does curls like this?

@badrrharri

Жыл бұрын

​@@squirrellsquats8428 It's not even that, straight bar hurts the wrist of some beginner lifters

Always think i know what i’m doing until I watch a video by Jeff 🤣 Never stop making them! Respect and thank you! ✊

@lingopaix1981

Жыл бұрын

xE Exactly !!!!!!

I've recently started using dumbbells with one side weighted heavier than the other. It keeps my wrist supinated and helps me concentrate harder on which part of my palm is in more direct contact with the bar. For biceps, it helps to have the heavier side of the bar on the inside. I've noticed more bicep growth in the last five months than I have in a long time. Try it! I'm surprised it's not a more common technique. I've been using them with all of my triceps and press exercises as well. It works fantastic with the overhead press, keeping the heavier side of the bar on the outside. I feel like it helps keep my posture in check, something I'm desperately trying to fix. Thank you, Jeff, for your hard work and these excellent videos.

Love the new format. Please keep the information coming!

Thanks I’m going to implement this into my workout tonight actually. God bless.

Jeff...I ended up with a distal bicep tendon tear in each arm. They happened about a year apart from each other. Not complete tears. One was bad enough to get repaired, as it was a full thickness tear, and hanging on by a thread. The surgery was done this past March. It's doing awesome now. The other arm is a minor tear as per the MRI. Surgeon says less than 10% tear and no surgery required. I can train carefully, but it does hurt. Even with the same sleeve that you're using, and a velcro band brace during pullups. Question....How long are we looking at for this thing to heal. Any recommendations for training, yet healing at the same time? Quite tired of it. Jack.

Thanks for this tip. I tried it this morning when using the z bar and it made a major difference. Had to drop weigh just to keep morning form. Tanks again Jeff

I love your videos, and really appreciate how much detail you go into explaining the science behind your recommendations. Thank you!

Jeff, I was diagnosed with Tricep Tendonitis last year and elbow still gets inflamed by any repetivite motion of workout, even the lightest of exercises. I am on the verge of depression here. Any help to expedite recovery will be immensely appreciated. Thanks.

@pedromartinswal9107

Жыл бұрын

Hey brother! I have a few tips, hope ir helps... Train really light with bands or really light wheights. When you feel that it starts hurring or getting too swollen you stop. You can then use ice or maybe some pills to help. And more than anything be pacient... Good luck king!

@thereissome1302

Жыл бұрын

@Athleanx answer This

@TheHabibOfMankind

Жыл бұрын

Do you get inflamed from even light resistance bands? For example light curls and tricep extensions? I’d recommend checking out AlphaDestiny on this topic. If everything fails then I’d say let it rest completely and then come back with the “rehab” mindset and slowly strengthen the tendon. Of course you should always listen to professions as it is a serious matter

@benjamindellinger774

Жыл бұрын

Don’t give advice when you can’t even spell

@UTopia120

Жыл бұрын

@@pedromartinswal9107 thanks for the advice. I am on Naproxen (anti inflammatory drug) and have gone through 4 months of physiotherapy as well. I tried light weight bands that had light rotation of elbow involved. It started getting worse in few days. I do put ice whenever it inflames. It is hard to be not able to do basic chores in life, can't even pick up my 3yeae old daughter for long. Appreciate your help. 👍

How to prevent knee pain while squatting heavy

I enjoy the deep dives. For me, it leads to greater understanding rather than following a menu. Thank you Jeff.

Great video Jeff! Very informative. Looking forward to even better results. Thanks for posting!

Gained 5 kgs of pure muscle just by watching this, thx jeff!

Hey Jeff, huge fan. I've noticed I lift unevenly, even when not using hard weight. Sometimes I curl and my right shoulder always raises. Or deadlifting, I lean to a side. I was curious what corrective training do you recommend?

@RaiderJeremy

Жыл бұрын

I'm sure he'll answer 😉

@RaiderJeremy

Жыл бұрын

I'm sure he'll answer loser

@volkanakinci1188

Жыл бұрын

Most of the time it helps if you do exercizes that you can do with a single arm/side. Than u can start with your weaker side and do as much as u can on that side and copy that for the stronger side so you slowly balance things out. so lets say you are weaker on your left side at curls. YOu would do how many reps you can do on your left (for example 12 reps) and than excatly that amount on your right side ( so 12 reps on your right aswell)

@craigscheff8311

Жыл бұрын

You are wayy tooo lacking in ambidexerity. You must have only used one hand or one side to the point you have a huge disparity in right versus left. If you cant throw with either hand a baseball and football or cant write your name or even print your name with both hands. Its clear you are so one brain sided that you now are as many years one sided as your age. People that are all one handed are sorely lacking in the ability to become ambidextrous. Its the same with the feet and legs, kicking in soccer or not beingable to dribble a basketball with each hand or even being able to shoot a basketball with either hand. Your use of weights in exercise and is only exacerbating your deficiencies.the only option is to go back to body weight exercises , pushups, pullups, one arm side planks and only use the weak hand and arm

LOVED this deep dive. I've heard many trainers and influencers provide the tip of "curl with your pinkie" without this level of depth and understanding. Would love to see a similar deep dive for rows/back. Specifically, the single arm dumbbell row and the barbell row and engaging the lats vs the upper and middle back with rowing movements - elbows in vs elbows out.

Sharing invaluable insights consistently for more than decade’s time is why I respect Jeff.

Jeff, I train to failure as described in your videos. However, even over months of curling (various lifts as you recommend to get each part of the bicep), I still can't move up the rack to heavier weights. I believe I have adequate protein intake, and don't overtrain. What's wrong?

@dhruvsingh7426

Жыл бұрын

+1

@cleitonakaspyda

Жыл бұрын

how much weight are u incrementing? because it makes sense that your new performance will be way below the previous one and you will have to work your way up till u get comfortable with it again and then increment again.

@robertfox05

Жыл бұрын

It depends on the exercise, but you don't need to to failure every time. Bicep work doesn't really need too much weight because you risk tendonitis or bicep tear. Supinate, squeeze the muscle as much as you can, and train the brachialis!

thanks bro, i gained 100lb in 3 days after watching your vids

@iamtheonewhoknocks4288

Жыл бұрын

What

@ternellrogerroger2687

Жыл бұрын

Nice!

@Tanishq_Chaurasia

Жыл бұрын

Can do better man...keep up the struggle👍🏻

This man is a treasure. There are so many fitness faces on the interwebs, but few that have any understanding of anatomy, and fewer who can teach well.

Great video, I haven't been supinating my grip properly. Can't wait to adjust and try it for a while!

First one 😎😎...

What the heck am I seeing? Jeff in a shirt, a plain shirt with no AthleanX on it.. I’m so confused

That was a great video on the bicep! Many years I have wondered about this, and now you have made it clear!! Thank you!

I love these deep dives and the anatomy of building muscle. Keep these comin!

Excellent contents and explanations as usual. Thanks Jeff.

Excellent video Jeff. The value you provide is unlike any other. 😊

Thanks Jeff! love video like this, a lot of good information pack into a short and easy to understand video

More of these kind of videos, they are gold..

this is why i come here. ive been excercising since highschool 15 years ago and no ones ever told me these 2 tips before and ive had issues ever since i got out of sports getting my biceps back. thanks jeff

Yes sir, please make more videos like this! Extremely helpful!!!!!! Thank you

Deep dives are phenomenal. Keep 'em coming!

Thanks Jeff these deep dive videos are REALLY useful! 👍

One of the best bicep videos I’ve ever watched. Seriously great tips

This was so helpful Jeff, thank you so much!!

Love the fact that Jeff is continuously learning from everything. Love from India Jeff.

Exactly what I needed today! Great tips in this video!

Learn something new almost every video Thanks Jeff!! The absolute best in the biz imo

This is so good! Appreciate another great video from you. Your biceps are amazing

Very good explanation. This type of video are very interesting to me. Good knowledge as always straight to the point! Cheers Jeff!

I love the deep dives! Please keep posting

I tore my distal bicep tendon for exactly this reason! I was doing straight bar, light weight, preacher curls, almost a warm-up of sorts, and I tore it due to too much pronation when my arms were locked on the preacher bench. Sage advice about supinate, it's true! Thank you, again!

This was great Jeff. I applied the supination technique you illustrated and got immediate results. It woke up my biceps. Thank you.

Just tried this tip. This piece of knowledge means a lot, and a gamechanger. I feel the difference, and I will include and apply this into my workout. I'm so grateful to Jeff for all of his videos. I purchased a program to support him. 🍻

I took this tip from you a while back and bending the wrist back has actually saved my already beat up elbows! Great video

jeff, the uniqueness you bring everytime easy understanding of any exercise

Man... You're simply the best. You're a great teacher/master

Brilliant level of detail on the best training channel on KZread

I tried this today with an ez bar It really makes a huge difference Thank you 💪🏻

Love the video, as always. I know there have been other videos regarding which are the best/worst exercises, but my question in reference to this technique video is: What is your recommended exercises in order and rep/sets? Thx.

Great information. As a PT, I appreciate it. I learn all the time

Excellent video Jeff. That made sense of the concept of building your biceps!!

Yes, definitely I want more of this.

Informative and explanatory, it's amazing how much sense something makes once you understand it.

Man has this channel grown been in the gym forever an constantly learn from this guy

Another brilliant well explained presentation! Well done Jeff.

man I am pissed i did not find your videos until just a couple of months ago. At 41 I am getting in the best shape of my life following your PPL and ab routine workouts. feel like i wasted so much time not properly training over the last 20 yrs... Thank you!

Thank you Jeff…you’re in a class of your own…top notch tip on the biceps…gonna definitely try this advice out…

this is my favourite video jeff has done so far

I applied what you said to the EZ curl bar and WOW! WOW! WOW! I felt it and saw it work first hand. I now love the EZ curl bar. I actually had to humbly reduce my weights, but the feeling of the blood rushing into my biceps and pumping it up was WOW! Thank you for the tips!

You have the best content out there. I’m learning so much! Thank you!

I sometimes curl with one heavy dumbbell...hold each end...and as I pull upward my wrists do go right back...been doing that since your early videos...and I've seen a significant improvement in roundness...As a slime/medium built guy, I already had the 2-finger-gap between my biceps since I was in my teens [so pretty lucky there]...I always used to tense my bicep wrist-outward...Supinated Wrist-Extension is a must...Nice one again Jeff...much appreciated....

Thank you for sharing this content. You are helping so many.

The relevance of details. Expert knowledge by Jeff. Thank you

This guy is a great teacher, hands down!