My top 3: 1. Bicep curls 2. Hammer curls 3. Chin ups

@thatone7648

3 ай бұрын

10/10 Perfect

@Stblk

2 ай бұрын

Chin ups….

@jonfrost10

Ай бұрын

@@Stblkhuh?

@WildinReality

4 күн бұрын

@@Stblk chin-ups are in every way superior.

Bro the facial expressions had me dying😂 n the tounge bro 💀😂

@akaramon7438

Жыл бұрын

😂😂😂

@Bagdad_

Жыл бұрын

I wanna see you incline curl 15s and see your face then

@christiangatchalian8121

Жыл бұрын

😁🤣

@mitchel1575

Жыл бұрын

venommm

@Jax-offensive-memes

9 ай бұрын

You obviously don’t work out then (no hate)

now that you mentioned Jason's burrito (iyk that vid, yk), imma start working out and get that effect of chainsaw mint supplement on my arms.

@nomad4724

Жыл бұрын

actually it was a taco and he used an egg to put on top of his 🍖🍖

@doophensqirts

Жыл бұрын

@@nomad4724 he actually mentioned quesadilla in the original video

Preacher curls are good too My top 5 biceps workout.. 1.Regular dumbell curls 2.Hammer curls 3. Inclined dumbell curls 4.preacher curls 5. Cross curls (for brachialis)

@bobdarrick2628

Жыл бұрын

I’d rather do EZ bar curls just regular, standing up (and obviously I also do incline dumbbell curls & hammer curls). Preacher curls I stopped doing months ago since it gets disproportionately harder at the bottom, because of gravity. It does just means u aren’t supposed to lock out and use a full range of motion - u should cut it short - but I don’t think it’s necessary. Bicep peaks matter more than bicep width anyway.

@raccoonbigg

Жыл бұрын

Hammer curls work the brachialis too

@bobdarrick2628

Жыл бұрын

@@raccoonbigg I know. Hammer curls are pretty good.

@Kakashi___Hatake

Жыл бұрын

@@bobdarrick2628 i too have stopped doing it after getting tendinitis

@jayyy3507

Жыл бұрын

is those 5 too much to do in a single session ? 3 sets of each? 8-10 reps x2 a week thanks in advance

Bicep 21s are also fantastic. Lower weight, high intensity and reps, and really good at putting stress on your biceps.

3 solid bicep exercises 💪🏼👍

Wait the dumbbell lifting got him out of the hospital and into a new car?

i do all of these on bicep days already, but this video is still a banger

@x7themm

Жыл бұрын

These are ok but cables are better (doing everything he did just on cables). Do all of these movements with cables, and do other things (I like like chin ups and and preacher curls, as well as the curl machine). And don’t forget to switch things up every now and then

Already doing this so I’m patiently waiting for results. Sometimes it just takes a while though 😓

@MUFC_Dylan.

Жыл бұрын

If you’re not seeing results after a while, it might be your diet, make sure you’re having enough protein everyday to maintain muscle growth

@user-gt8vv3yd3h

Жыл бұрын

Bro you’re losing muscles way too fast if you’re in that state. You have to level up your food intake esp. Protein. If you’re losing body fat already then your body will start getting it’s source of energy from your muscles.

@joshuat2543

Жыл бұрын

@@MUFC_Dylan. working on it sometimes it be hard though

@joshuat2543

Жыл бұрын

@@user-gt8vv3yd3h yea I am increasing or trying to keep at .8g per lb of body weight

@hassan.hadier

Жыл бұрын

Good amount Sleep nd good diet

Tip for cable curls, you get a much much better contraction if you let your elbows roll forward a little bit, your bicep connects to your shoulder so you can get a little extra contraction that way Also 3 second negatives on cable curls will rock you fuckin socks off

all excersize that promote hypertrophy and that u can do till failure with minimal risk of injury are valid

His motto is to always tren hard, D-bolish the voices and Anavar give up

@wrednax8594

Жыл бұрын

And always TEST your limits

@bunstie5208

Жыл бұрын

Hahahah that’s funny af!!!!!!!

@Hawaii567

Жыл бұрын

@@bunstie5208 this is the most overused comment in the fitness community. It was funny back in 2005 bodybuilding forums maybe

@bunstie5208

Жыл бұрын

@@Hawaii567 I’m being sarcastic lad

@Sina-rw3bl

Жыл бұрын

How could something be so fucking unfunny

Bahamas 🇧🇸 watching keep it up…..taking notes

THE FIRST EXERCISE GIVES THE NASTIEST PUMP 😮‍💨😮‍💨😮‍💨💯💯💯💪💪💪

I like how this guy is funny, but actually teaches us

If u low on time try doing pull-ups and later weighted pull-ups. Works the entire arm and show insane result + bonus grip strength

I do preacher bar, dumbbell curl and ofc hammer

for my biceps i do incline dumbbell curls and once i’m strong enough i’ll do incline cable curls and then i do preacher curls then i do hammer curls to failure

Spot on. I superset 2 of these

Any curl variation will grow biceps tbh, sure, you can work them slightly differently from different angles but any three curl variations will do

What worked for me was just : 1. Bicep Curls 2. Hammer Curls 3. Cross Body Curls Bonus : Weighted Pull-ups and Chin-ups

@koxsacdal

2 ай бұрын

are you doing a pull day or arm day?

Here is mine #1 cable preacher curl #2 behind the body cable curl #3 pronated concentration curl (dumbbell) Bonus Rope cable hammer curl

Bro this is the most accurate guide I found yet. Been doing this for only a week and already notice the difference thanks my g

Spider curls, hammers,incline, then reverse ez bar

Best one for strenght: barbell curl

@tellybridgerpro2630

8 ай бұрын

No its chin ups actually

Me watching this and literally doing those three exercises for the past 6 months 😅

@kakagakakerger4165

Жыл бұрын

it takes time bro and i heard switching the exercises after some months is better but im not sure keep going king 👑

@ibabul7865

Жыл бұрын

​@@kakagakakerger4165 Better to keep with the same exercices, because the more you are doing them, the best you can execute them, and better you will be able to give your all in it It's like training on the same punch, over and over, for years It's way better than just training a lot of different punches Even Bruce Lee said something like ''I don't fear the man who did only once 300000 differents kicks, but I fear the man who practiced one kick, for 300000 times''

@ibabul7865

Жыл бұрын

Bro, there is only two ways he could have achieved those arms 1. Really good genetic + serious training, good sleep, and good food for a lot of years, no stop 2. The magic potion, that almost all the most famous actors use to get huge muscle in less than 3 months

Preacher curl underrated nowadays. So many people missing out on gains by not doing them!

It really doesn’t matter what curls you do as long as you do them. Frequency and volume matter more than the exercise you choose

EZ Bar Preacher Curls took my biceps from non existent to my best feature. Do them with intensity and come back to me

I do all 3 let's go

I just swap cable curl with spider curls

Bro I can’t express how thankful I am my arms went from deflated balloon to big and juicy

His tricep left the chat

Bro, how the hell did you discover my exact workouts for my biceps what the fuck😦

2:00

Add the barbell curl

Personally I do reverse grip cheat curls and normal grip drag curls both with an ez-bar

I do incline curls, rope hammer curls and preacher curls

@ivanpedro9151

Жыл бұрын

For some reason, I never thought of doing hammrr curls on the cable with a rope, gonna try that out

@wxll9660

Жыл бұрын

@@ivanpedro9151 yeah I like them a lot of you twist your wrists outwards at the top aswell you get a better contraction I find

By your commiction I think you be like funniest boy in class 😂

Pro tip: pull-ups and holding in the pull up position works your biceps too. Also other calisthenic holds like the planche

@kittyet004

Жыл бұрын

True pull-up is the best exercise for biceps and depending on the variation you re doing, you can even work on forearms and back effectively

I do the first two and then preacher curls.

Add to that the humble spider curl and you’ll get jacked in no time

Just do single arm dumbbell preacher curl. Don't go too heavy and aim for a standard 8-12 rep. The pump is insane.

My bicep workout: chin ups, bicep curls, hammer 🔨 curls

You forgot preacher/spider curls

good stuff mate

Dumbbell is cheap guys, just buy a set 😁👍

Cable curls need to replace dumbbell curls as the norm. The difference is night and day

Bro, i swear my dad told me exactly this. His biceps are bigger than my head and I'm a giant. This guy is the real deal. Earned a sub buddy!

@tohhhype2043

Жыл бұрын

incline curls actually dont aline with the way you are supposed to bicep curl. Hammer curls are for the forearm not so much bicep. Lastly cable curls are good because they have tension throughout the entirety of the curl. But again if the incline curl works for you keep doing it, its just that biomechanically they arent the best.

@almighty_rex

Жыл бұрын

@@tohhhype2043 bruh hammer curl literally sores my biceps the must . Have you ever been to gym ?

@tohhhype2043

Жыл бұрын

@@almighty_rex yeah this is how i know you are a noobie hammer curls target the brachialis forearm muscle and a tiny bit of the bicep and your forearm will fatigue before your bicep. The hammer curls dont even align with the bio-mechanics of the bicep muscle fibers dude ☠️.

@almighty_rex

Жыл бұрын

@@tohhhype2043 bruh idk the science . But hammer curls feels the most to the bicep for me . And no it doesn't fatigue my forearm

@tohhhype2043

Жыл бұрын

@@almighty_rex are you doing hammer curls in a neutral hand position and going up and down in front of you?

Try drag curl. Really good pump and good for bicep growth in general.

@Hawaii567

Жыл бұрын

True. Should be doing that in the seated incline curl position. Dude needs to keep is elbows back as far as he can otherwise there’s no point in the incline. You can see this guy letting his elbows come forward way too much

Chin-ups on top of these 3

I don’t have a bench at home I only got dumbbells cause a gym isn’t near me

bro i do the first it explodes🔥

Replace cable curl with preacher curl n u straight

@ivanpedro9151

Жыл бұрын

Both are good, one is just safer than the other

I only curl barbell rn

If you're going to do incline dB curls use an alternating curl not a simultaneous curl. As for the cable curl your line angle was pretty bad...

@Alucard6921

Жыл бұрын

Hammer curl don't go full extension. Prolonged TUT is gonna give you way more gain that leaving each arm hanging

Bro just copied my bicep exercises, sometimes i do reverse grip for more forearm on cables and some cross body curls at the end of hammer curl sets

Bro styled his hair with water

Inclined dumbell curl Hammer curl Cable car

@oscarardon6197

7 ай бұрын

You telling me to curl a fucking car?!?

That’s why Leon Edwards had the most aesthetic biceps know to man

The best part is don't make face while working out you can push yourself more of you don't make face like it's heavy Like you feel happy when you smile for no reason same goes here

Incline dumbbell curl is not better than standing dumbbel curl. The awkward shoulder position puts a lot of stress on your shoulders and traps and can cause injuries, while there is no benefit when compared to standing dumbbell curls

@hirdy161

Жыл бұрын

Tension reduces at the top of the rep in a standing curl, not on incline. Also where is the shoulder stress? Never once felt anything wrong in my shoulders from it

@bobthegreatblob

Жыл бұрын

@@hirdy161 I'd rather reduce tension on top of my rep than injure my shoulder, if you're that much of a tension freak; why not go for heavy negative arm wrestling hook curls?

@hirdy161

Жыл бұрын

@@bobthegreatblob Try hammer curls with maybe just a bit of pronation, on a bench with some incline, but crucially count 4 seconds on the eccentric phase. I swear to god mate it's injury free and delivers an awesome pump

Im always bricked up when watching your videos idk why

@elvinpang9353

Жыл бұрын

Ayoooo 😳

@Erick23679

Жыл бұрын

I thought i was the only one

@alyohin8876

Жыл бұрын

@@Erick23679 bro saying this with that username

@bananagun6598

Жыл бұрын

bro i am rn wtf

@themadtitan728

Жыл бұрын

@@bananagun6598 don't worry it's curable

The fuckin heavy curls are only thing is needed

I just realized that working out seems wrong. “It puts so much stress on your bicep, it’s brilliant”

How many reps for each for the best results?

This is good content ❤

Only?? No and remember pump is just a byproduct and not the goal

we need to call sean here

Bro said juicy I thought he is talking about eating it 😂

barbell/dumbbell bicep curls. number 4?

I do same but preacher instead of cable curls is that equally effective

How many sets

Why you saying only boys, We 👩 want to build muscles too

Hey man, love your content, how do you manage to do another exercise on bicep after reaching failure each set? I'm not saying you're not training hard enough, but it just that I couldn't do another exercise hammer curl after 3 set of bicep curls, my tendont feels weird, and I certainly don't want to injure myself

@fynnvp

Жыл бұрын

Take longer rest

@RickusDomesticus

Жыл бұрын

@@fynnvp I have tried to curl 30 minute after workout, but my tendont still feels weird. I dunno why, I wish I could do more

@doctorscalling9479

Жыл бұрын

You don't, do one set of each. They target the same muscles after all

@bertiec1593

Жыл бұрын

@@RickusDomesticus in what way do your tendons feel weird?

Spider curls>>>>

@kuzhii8416

Жыл бұрын

Worse version of preacher curl

@ivanpedro9151

Жыл бұрын

Nah

Awesome 👌 These exercises are fool proof to grow biceps, even for old women like me😂.

laughs in weighted chins and plance but def not bad

@k3llyk576

Жыл бұрын

The two BEST exercises for biceps end of.

@johnnybaxter1953

Жыл бұрын

Incline Dumbell curl is the best

@bathrobeman66

Жыл бұрын

@@johnnybaxter1953 I think it's even better with bands

Any bicep exercise that doesn’t risk injury and trains biceps to failure is good. But the best curl variations in terms of perfectly hitting the biceps are dumbbell preacher curls and pretty much any kind of cable curls.

@rker

Жыл бұрын

arent preacher curls kind of dangerous

@bertiec1593

Жыл бұрын

@@rker not with dumbbells, but With a barbell absolutely.

@rker

Жыл бұрын

how does that work can you explain the difference between a barbell and a dumbell

@bertiec1593

Жыл бұрын

@@rker it’s all about joint alignment. Notice that if you hold a barbell for curls your forearms either point slightly outwards or slightly inwards. This messes up the alignment so that the path of travel is no longer directly aligned with the elbow, putting you in a less mechanically safe and advantageous position. On normal reps this is fine, but when the reps get hard it becomes less safe. And If you’ve ever had elbow pain from curls then this is usually why.

@rker

Жыл бұрын

ok thanks

Guess I live on planet zog

Is it ok to do preacher curls instead of the normal curls? I also do preacher hammer curls instead. Is it ok?

HELIKOPTER, HELIKOPTER!!!!!!! PARA KOFER, PARA KOFER 🚁🚁🚁🚁🚁🚁🚁🚁!!!!!!!

@milantesic8719

Жыл бұрын

0:25

Incline curl got patched 😢

Spider curl is also fucking insane

Ayo what about the short head of the bicep?

Bicep machine or cable curls

This is why your arms are unbalanced (triangle arms) 😂

The Iferg of bodybuilding haha, nice work man

@LilManuel19

Жыл бұрын

I thought the same LOL

@marcomoreno919

Жыл бұрын

@@LilManuel19 right? Hahah there's no way they're not related

@jjominol

Жыл бұрын

who's Iferg

@Manny00779

Жыл бұрын

@@jjominol If I remember he's some call of duty mobile youtubers with those dumb open mouth thumbnails

@jjominol

Жыл бұрын

@@Manny00779 oh

yo id appreciate it if someone answered this question, im new to the gym and im not too sure on my diet and gym plan. Could someone give me a good plan to follow and im 62kg trying to get to 70kg and dont eat much.

Thid snd be in the gym 5 hours a day like him like bro it takes work

@mando1420

6 ай бұрын

not even 5 hour a day.. sometimes you doing too much can decline muscle growth

Your doing incline wrong, your shoulders should be behind not level with your body, just because the seats incline doesn’t mean your doing incline bicep curls.

to tell the others how to build a bicep, you gotta have a pair , lol

Don't have an incline bench

All of them hit only long head. What about short head

What about concentration curls with the sz-bar

Reverse curls

How many times we can do biceps and triceps?

W

The fact that you’re sitting on an incline bench makes no difference your arms are in the same position if you were standing up or sitting on a flat bench

@user-rm7no9vn7b

Жыл бұрын

If you look closely, naturally sitting on an incline bench puts the shoulder in a slight shoulder extension. Since the biceps also cross the shoulder, sitting on an incline pus them into extension, which stretches them out more. This allows you to work the biceps in their most elongated position, which could be beneficial for hypertrophy.

@muaazbhyat498

Жыл бұрын

Here’s a test to show how it changes the ROM. Start with your arms straight and curl notice your hands end position. Now move your elbows back so your arms are no longer perpendicular to the floor and curl again. Notice that your hand moves to the same place regardless , but the arc travelled is greater than the 90 degrees of a standard curl. This tells us that the muscle activation has to be different at some point of the exercise

@adenruff1967

Жыл бұрын

Your biceps are targeted the most in your arms are straight either way

@adenruff1967

Жыл бұрын

I’m not disagreeing with him I’m just saying what he’s doing makes no, or if you guys are right the slightest difference

do you do them in the same order as presented?