Mike Mentzer's GREATEST Biceps Exercise of All Time
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- Опубликовано: 21 сен 2023
- According to the legendary Mike Mentzer, the close grip underhand pulldown is the greatest biceps exercise of all time. He says that this is better than any curl you can do. The reason for this is that this pulldown variation involves flexion of the elbow from a flexed shoulder position rather than down at your sides as they are in a typical barbell curl. This creates a greater contraction in the biceps and leads to more overall stimulation in the long run. Because you can anchor your knees under the pads, you can load up the weight here and easily overload your biceps. Just remember to initiate the pull with your elbows rather than pulling down with the lats. Try it and you will see just how much more effectively you can build your biceps with this great biceps exercise.
To see the whole video and other amazing tips Mentzer had for building big biceps be sure to check out the whole video here:
• STOP, You're Training ... Хобби
I bet Mike Mentzer would had been in shock if he knew that his voice was everywhere on social media in 2023 after his passing. Legend that was in Muscle & Fitness magazine dozens of times.
Bro what i jist realized yeah he exploded like 20 years after he died more than anyone else almost
He would not have been surprised, he knew what he was doing.
RiP legend one of the best bodies I've ever seen.
It’s wild. I had gotten pretty into Mentzer around 10 years ago. The fan base around Mentzer and HIT theory was pretty low. Seems like within the last few years it has exploded in popularity.
he’s watching. he knows.
Jeff be like ,imma let the goat speak that's all
Goat? He never won an Olympia.
@@mjollnirjcyou don't have to be the goat by winning an Olympia, he was well known for other thing sin the fitness community
@@Bigbroplays you throw around the "goat" to often it's lost its meaning.
@@mjollnirjc sure...
Arnold's the goat pal
His bicep is married to his curl bar
Her name is Barbella for a reason
I like that @@kolenew8181
No prenup 🤫
This but close grip chin ups. Squeeze and pause at top for peak contraction. My biceps really grew after I learned this
At the top meaning when the bar is at your chest or when its overhead?
@@Firecelebi sorry I should have clarified better. When the bar is at your chest, squeeze your grip and biceps hard for a second or three. (I like the three second pause every rep with a lot of my calisthenics. Try it and you’ll see what I mean.)
@@Chris-qv5mc headed to the pull-up bar now. Thank you sir
@@Chris-qv5mc I got so sore I lost a little range of motion in my elbows for from the cross body curls he suggested in his latest bicep video, so I'll try in a couple days 🤣 need to get back into the training groove. I've always neglected my arms
Wild to me that i can do these but not a normal pullup
Wow Jeff Cavaliere shorts? Albeit Mentzer's voice over. Regardless, thanks legend!
He just trying to keep up with sam😂😂 i get it if nothing else works anymore just use some goat voice overs😂😂😂
It's probably the best way to consume Jeff's content. His lengthy mental gymnastics to explain why his opinion is fact gets annoying.
☝️yes!!! I like Jeff, but just get to the point.
Liking this in my workout.
70 yo and it helps me avoid the elbow joint pain. So happy you showed this; I’m sold
Even as a 21 year old it helps me with that lol. I always get pretty bad joint pain after an arm day even though I only do 2 bicep exercises for 2 sets.
49 years apart and doing the same workout for the same reason, pretty cool!
110 yo and still maintaining a pump through this exercise.
@@stoic007😂
Bro rest wtf
Mike Mentzer has been blowing up lately
The TRUTH always has a way of finding the LIGHT
@@Hata_Michio I'm curious, why do you think his stuff is blowing up?
@@atlehman69 IMO it’s the fact that he was a medical doctor and it makes so much sense. His methods focused on RECOVERY and people have realized they are over training and making fitness rocket science when it’s not that deep. Want the truth ? I just discovered him 6 months ago. Changed my workout to his classic high intensity and MAN I’m jacked , rested and I feel amazing. God Bless him. I’m a believer. Be well my friend. Google his work out where you do 1-2 sets at 85 % to failure you will be happy you did.
algorithm suggesting it most likely@@atlehman69
His method works…..
Couple of months ago I didn't know who Mike Mentzer is. I'm glad he is getting recognition even if it's kind of late.
Warning: butthurt pseudo fans in the replies.
Just because you didn’t know Mike Mentzer you came to the conclusion he was not recognised? Get off your very high horse.
@@SAAmanathahaha... Well said
Same
@@prasannjitkumar780 Asuming that everyone should know everyone in the fitness history, sport community, humanity or what? Muppet
The point is he still glad Mentzer got his recognition, why are you guys so pissed off? It's a truth Mentzer has been robbed for so long in Bodybuilding world
I've been doing these for the past few weeks and I gotta say the pump I get from this is next level. The way you can overload this movement is crazy. My bicep gains have gone up with this exercise. Strength has gone up too
I've been doing it for 3 weeks and I can confirm. Not only my biceps but also my forearm gets rock hard. So if you have another exercise planned for the same day do it before this because this will send you straight home afterwards.
Works for me too.
So do you do this at the beginning or mid level?
Usually I start with barbell curl..
@@yogeshkarel6745 I usually do these in the middle of my bicep workout. I start out with DB curls and get some blood flowing in the muscles. This either comes right after that or after barbell curls
@@earlcoles5215 underhand grip is bicep biased
A guy in the gym showed me this and it was insanely effective.
The Mentzer Bros. portrait is still hanging in their Highschool Gymnasium.
Always superb athletes and competitors. RIP gentlemen.
RIP at relatively young ages.
Subconsciously makes me hesitate on their health advice.
@mfawls9624 they had heart conditions I think Mike's dad passed away early in life as well
This exercise pumps my biceps like no other.
Me too!
ye
Would you recommend this exercise?
@@qiranwang I would definitely add it for sure. I don’t like to use it as my main bicep movement. I’d like to start with heavy dumbbell and then after some fatigue, and set in really shred the muscle with this exercise may be for sets seven through 10.
@@qiranwang
Yes, but do the 6-10 reps to failure like Mentzer recommends. More intensity, less volume, then rest those muscles until the following workout cycle
Jeff and mike ,, what a duo wish these two were around same time periods
This dude. 😆
Mike would be ruling Social Media bodybuilding industry if he was alive
Would have liked to have met
Mike. Same with Jeff
Mike was a genius far ahead of his time.
I've started doing these as my primary bicep workout.
The fact that it puts more stress on the origin makes it top tier bicep exercise
Would you say you’re seeing progress? From an uneducated perspective, it seems like this would work out the lats just as much as the biceps
@@dirtydan3016 .....it depends on how you go about doing it. A wider grip will hit the lats, while a narrow grip isolates the biceps more.
@@dirtydan3016 your lats are bigger and stronger and will force the weaker smaller bicep to grow because it will be the weakest link in the chain. Just like deadlifts will force your hand grip, lower back, and any other weak points to grow.
I basically do this lift with weighted close grip chin ups. Also gymnastics have huge biceps and close grip chinups are their go to workout
@@PaulMcGillTV thank you!
It absolutely works and is now a favorite bicep exercise. Not only lower bicep but forearm as well and it's the craziest pump and my arms have grown since
Relax Arnold🙄
@@mattp4007what’re you hating for, dude expressed that he sees results from this exercise and you sound jealous… pretty pathetic
@@ryanay999because he hasn’t seen any results, his arms are exactly the same. Everything he said is a lie, one back exercise isn’t magically going to grow his arms lmao
@@jamesrevere2992 Oh so you know him personally? You’ve seen his lack of arm growth? I doubt he only does this one exercise, he likely incorporates it into his workout along with other bicep exercises but Ig you’re not that bright and didn’t think of that
I despise doing bicep curls, so im going to throw this in next back/biceps day lol
I swear this tip is real for developing the whole arm form
As well as your biceps, this hits the lats as well. And when you can barely hold the weight on the negative your forearms start burning. It's a great exercise.
I’ve started doing these for the past month after being plateaued, this movement gives great results and a crazy pump
I’ve been doing this for a while now, ever since I heard Mike talking about it. It is by far my favourite bicep workout. It’s hits them like nothing else.
Would you recommend it?
@@qiranwang 100%. I feel it in my entire bicep. The burn is comparable to the one you get when you do leg extensions. Best thing to do is just try it and see how you get on. Let me know how it goes brother.
Do you do other bicep work or did this replace them?
@@tonyrobinson9328same question. Right now my three bicep exercises are barbell spider curls, preacher curls, and hammer curls. Which one should this replace?
@@gabrielbustos2706 That is your choice not mine. I tried this one and it was good but after sometime I felt it in my triceps as much as my biceps so I am not convinced I should replace anything for it, maybe work in it some time though. My favorite bicep exercise is still the incline hammer curl, I set the bench at 60 degrees.
The crossover I didn't know I needed. ❤
😂😂😂You're probably already doing it when you do back....Anyway🎉
Work hard and grind brothers and sisters, we live in a time where we get endless information...get those gains. Thank you Jeff and Mike 😊
Two legends in one video
This bicep workout is the best I've tried to date.
The muscle actually extends at the shoulder joint and contract at the elbow
Yes glad someone gets it
I've just wrote the same. It's a mistake.
I am following Mike's Heavy duty2 at the moment. It sure works the main muscles. I do enjoy it. RIP Mr Mentzer, a real champ.
Mentzer was an atheist.
Indeed great information.
Much obliged! 👍
Mike mentzer is the goat! Most of my gains are made 5 years after I got my gym card - and it's by following his teachings.
I'm really glad everybody look back to the one and only legend MIKE MENTZER!!!!!
I've started doing this exercise at the gym and it's like night and day. My arms are getting stronger faster and my arms are getting bigger so it's working I'm 55 years old. The last time I been in the gym was I was 32 years old. And now it won't take as long to get back in shape it's the best exercise ❤
it's because of muscle memory, not because of this exercise lol
I agree. Although because I’m a calisthenics athlete I basically do the pull up version of this…chin ups, or as I like to call it the reverse grip pull-up. And I go 90 degrees, full range of motion, and once the burn really gets bad, I hold it at the top. The pump afterward is RIDICULOUS
My first thought was that this is actually just a comfortable version of a good old chin up
He has literally dropped everything & became Mike mentzers
I started doing chin up’s on arm day. Big changes.
I work with my own weight as much as I can and I love hanging from bars (pull ups, abs hanging, upper back with TRX, etc). But I have to say that this is way better than chin ups for the biceps. Do both until failure and you will notice the difference.
@francomahl it's the same motion tbh, the difference is level of strength you have. If you can't do body weight start small and progressively overload. Once you surpass body weight lifts, either add weights to body or use the pull down.
I do back and chest one day, next training day is arms and shoulders. If I were to do chin ups (cos i can't do pull downs, I've no machine) would that be done on arm day? And wouldn't it be messing up my back recovery cos it's also a back exercise?
@@orangemaniabrother2232 you are already doing too many movements. Maximize and do back and bis one day then do chest and tris on another day. Incorporate chin up’s into back/bi day. See with this you are doing a push day then you do a pull day. You maximize movements and don’t over work your arms. They need rest. Also both chin up’s and pull up’s work your back. But, a slightly closer grip chin up will absolutely murder your biceps.
@@scottyelverton4885I disagree, the Arnold split, or torso/arms/legs is way more effective for arm growth. Doing arm isolation after heavy bench or Rows is so inefficient, arms need a dedicated day along with shoulders.
I am definitely including this into my workout
I like Mike.
He was and still is controversial because his training philosophy and theory of emphasis on rest and recovery days and reduced frequency plus increased intensity in training went against the status quo more is better approach (i.e. more sets, exercises, days, time in gym)
Mike’s approach is especially true for some people (i.e. Natty’s, Hardgainers).
But his advocacy for choosing a few select exercises that target each muscle more specifically is an additional contribution to his Heavy Duty system of bodybuilding training.
We are all better for having had him with us.
Thank you Mike Mentzer RIP
At 68 I'm growing muscle faster than I did in my 30s by focusing more on rest and recovery than reps and weight. My journals prove it.
I’ve heard this a couple times but the way you just showed was fire
Back, Bicep day tomorrow.
Definitely gonna do THIS.
I absolutely cooked my upper body with these last time 😮😂.
@@MrThepopopopo sweeeeeeet💪🏼
do it as your first exercise, its mainly for back
@@anothergymkid9242 no...as you can see he's not pulling to the chest OR getting his elbows behind his back/to your sides as you would with a lat focused or traditional pull down. Completely different approach and application
@thesoundmajors9858 Exactly. I work out back/ traps/ biceps, with this being the first exercise in my bicep routine. Some variation of a set or two of concencentration curls as a finisher.
Taking this exercise to failure gave me a huge pump.
After long heads on both arms popping, an only one repaired, I'm going to give this a go, spreading the load to the shoulders sounds like a great idea.
Best advice I've heard so far, RIP Mike Mentzer 🙏
I've added this into my routine
I’ve been doing this exercise every pull day since Jeff first talked about it a few weeks ago, and I’ve seen maybe 15-20% increase in bicep mass. It legit works 👍
What sort of weight, rep range are you using? Intrigued because my biceps are serously lacking compared to my triceps.
@@ThiefOfNavarre I’m treating it almost like a seated pull-up. I’m using a lat-pull-down bar and generally do 1 set at 115 or 130lbs. Rep until failure.
@@ericianwalters Thanks
doing the same. It is unreal how much strength I am gaining doing this. Right now doing 130 to failure like you, but only a couple months ago I was doing less than 100.
@@Propane_Acccessories same exact story for me; I think I started at around 80-100lbs. Did 130 last night and I think I can probably go higher next week.
One thing that bugs me is my forearms burn out before my biceps do, and I don’t have a good solution for that 😕
after 12 years of working out, I started this exercise..it's incredible
Finally. Someone made a video on this.
More of those please
Mike was the Goat
R.I.P. Mike!!! Your wisdom will live on...
Grab the smaller bar for those too the grip and balance is more ideal
Totally.
Always amazing Jeff ❤
Tried them, it’s a fantastic exercise
S FOR STRIATED :D
This exercise changed my bicep training completely. By far my favorite bicep workout and honestly might be my favorite workout for any muscle. The burn you get from this is intense and you can bring this closer to absolute failure than most other workouts. Only been doing it for 2-3 weeks and without a doubt has stimulated growth.
Appreciate Mike's videos on your channel.
This guy is talking about biceps.
>Look at his biceps<
Start the video again from the beginning
These are GREAT! Did this 2 days ago and WOW! Def doing these regularly from now on. Nice to have variety but these are amazing. Here come those 24” pythons!
Dont be an idiot....if prayers and vitamins arent part of your routine there will be no pythons !
These really take it out of me, they're surprisingly exhausting. I guess that's a good sign.
Jeff + mike= you know it’s going to be solid advice.
It's a lat pulldown with some bicep engagement. It's ok to include as a finisher but not as a replacement for curls.
I have been doing this 2 weeks, and my biceps are biger than ever, i start thinking whit my biceps instead that my head
Awesome, bringing Mike into your stream
Thanks for demonstrating. I can see it is so.
Watching one legend while listening to another now that's a good video
I always feel like I do it wrong with every new video. When does it stop?
Never, cause then the views would stop. Jeff is here for the views, the desire to educate us left a few years ago
perfect@@WithTheBears
@@WithTheBearsIt's almost like Jeff wanna show the wrong way and the better alternative yet people only focus on they're been told they're doing it wrong.
Facts that why gymnast have insane biceps
There are some exercises that I do that I just absolutely do not feel in the target muscle. This is one of them.
Glad its not just me. Forearms all day. Biceps? Cant get there.
I just did these today for the first time and it felt great. I did biceps/back but by the time I tried to finish with heavy shrugs on a barbell my grip would give out. I'm not gettin those wrist straps so I gotta search ur vids for grip strength I guess lol
I tried doing dedicated grip strength exercises on cardio days (so the grip is not worn out for lifts) and it has made a difference for exactly the issue you describe.
If you want to get the most out of your shrugs you're going to have to put them earlier in the workout for the time being. Farmer carries and weighted dead arm hangs are great for building up your grip, however you may have to take a hit on volume for the rest of your lifts, as grip training can be very taxing and easily interfere with training your other muscle groups
What's the issue with wrist straps?
@@MaxGutfeld Nothing, but it's nice to increase the endurance of the muscles that contribute to your grip strength
Hang for 2 mins.
The biceps flexes the shoulder, too - with an assist from the anterior delt. Though arm flexion should be done with caution because of the inherent instability of the superior labrum, which the long head attaches to, a combo of arm and elbow flexion is also effective. Think: uppercut, starting from below the waist.
Just curl some weight and stop being a nerd
Mike was the mad scientist, I appreciate his view on things . it has changed my whole routine
I’m so glad mr mentzer is becoming as known and respected as he deserved
This is why gymnasts in the Olympics have the best bicep bellies. They always have crazy biceps but never curled a dumbbell in their life. It’s all the pull-ups.
They have that because of stretched positions in planche and back levers.
@@VegetaPrinceOfSaiyansyeah that makes more sense
@@VegetaPrinceOfSaiyans It's for both reasons. Muscle contraction + muscle stretch gives the best results
Its straight arm tension, Not a single pullup or whatever involved. Its Stretch mediated hypertrophy.
What Mike Mentzer says is , proven, BS!
Started these 3 weeks ago. Each time I do these, my biceps are pumped and sore for days 😊
Be careful. You'll easily tear up the tendons in your forearms right at the elbow. It will mess you up for a long time. Months to heal.
@@dex2591 Holy cow! You're right. This JUST happened to me !! I thought it was from pullups but this makes much more sense
Thank you for sharing
@@JaySinghIsImmatureyou just tore your tendons?
@@nomnomyourmom I don't think they're torn, but definitely injured in some way. It's been a month now and the pain is still very real although significantly improved
@@JaySinghIsImmature pain where specifically
Definitely one of my favorite bicep exercises but my favorite is still cheat barbell curls with eccentric focus. I love to load up the weight and hang clean it to the top each rep and put all the focus on lowering the weight slowly
A very rare video of Jeff not talking LUL
A very common comment of jose barking
this exercise looks like the chinup
I find this more effective than weighted chin ups.
Mentzer used to superset this with chin-ups. Would do weighted chins and then go to a pull-down machine immediately after and do these. I’ve tried it too. It’s great at getting more out of your chinups.
Works been doing it for a few weeks and I have had gains 💪
mentzer highly underrated
Yes and no. He said some good things that are true and maybe ahead of his time, but he also said loads and loads of things that are just absolutely wrong.
The thing is. The bicep isn't contracting at the shoulder end. Wouldn't curling the bar over head give you that contraction at the shoulder end?
Had to look surprisingly long to find this. It's contracting about the elbow and actively lengthening about the shoulder. Just feels better because you're letting the bicep handle more load since it remains in a length where it can generate more force for a longer range of motion
A sincere Thanks to Jeff Cavaliere for bringing this important technique to the forefront. Jeff & Mike... A phenomenal pair of resistance exercise Masters. BRAVO!
Thanks for this. I get wrist pain with higher weight barbell curls, so I'll try this!
This is working primarily the back muscles, especially the lats. Biceps are the secondary muscles being used.
How is it done and keep the back out of it?
It is basically impossible, since you use your back to lower the bar and simultaneously uses the biceps for a similar movement. If you want to isolate your biceps, just do the normal biceps curl with a straight bar.
@ruan441 it can't be impossible if it's the best exercise for biceps. There would at least have to be a way to lessen the intensity on the back. I found that if you turn your palms up like on the waiter curl that kind of helps biceps more
@@flintybraz1 for that reason Mike is wrong wrong wrong it’s not the best haha it’s a secondary muscle these recordings of Mike are old he corrects himself nowadays but people listen to his old stuff not realizing they did t have great exercise science back then
now i feel my bicep like never before. wow
I'm doing this tomorrow 💪💪I'm pumped 😊
The biggest mistake you can make in the gym is doing a second set. The second biggest mistake you can make is dropping the weight on your neck...
-Mike Mentzer
Think for yourself
He was jacked already before he started training like that. I don’t believe everyone can train like mentzer and see tremendous results
@@capcomfan82 And steroids. Don't forget the enormous amounts of steroids
If you're already on gear and advanced. Not for the average person.
@@EdwardsNHand meth for preworkout
The forbidden bicep cooker exercise 💀
Will do this at the gym today
Glad to know this, as I age this movement is much easier on the elbow joints and ligaments. This is good for forearms also
Pull up?
Chin up 😎
Yeah but reverse grip pull up I've found it easier to do than a normal pullup
Isn’t the bicep elongating during shoulder extension…
But, you are using triceps to extend your arm. Your biceps are not being used...
@@nathandrabing5942 @bendover69420 Yeah, the shoulder movement in this exercise is hitting the long head of the tricep, and not the bicep. The math is wrong in this exercise
Yes it is so the clip makes no sense. It's a good exercise but this whole "muscle is contracting more uniformly" this is old school bullshit
Bicep supinates the hand and there is tension throughout. I think Mike is correct.
@MrThepopopopo sure it does but there is no active supination/pronation forces going on. It's static at the forearm. The constant tension and heavy loading capabilities is what makes it a good bicep builder
I *love* this exercise. Haven't looked back since I added it to my workout
Mike was a total GENIUS. ❤
But... the shoulder joint movement that works the bicep would be to lift the arm, not pull it down.
Shhhh don't speak facts in here
Bicep flexes the forearm and supinates the forearm. Both are present here and there is tension from 2 joints on the bicep.
wait that's simply a chinup right?
I think the bar's farther away from you when doing this
And you can push the volume much higher. Myself for example can only do about 8-10 chin ups, and then I'm toast.
Yes, but you can work your way up to it without losing form and also go beyond bodyweight without chains / plates hanging and shit. And you prevent the shock from landing once you're done. Some people can have issues. I did.
Some say that a chin up is limited in being able to take on more load since our body weight only has so much weight.
While this may be true, I don’t think that the cap limit of weighted chin ups fall off that quick.
Meaning, if chin ups are getting too easy, start trying to do slow negatives with your chin ups. And/or, start to hold the chin up in its hardest position, which is probably around the 90 degree angle or maybe higher up. Feel it out for where it’s hardest and hold that spot for 10s or 30s.
From here, you can do a mix of holds and slow negatives. Or add in going slow positives (up) too.
If this begins to be easy, grab 2 towels, one for each hand. Throw the towels around the bar, and hang from the towels with your hands gripping the towels. The towels become your new bar.
Try doing normal chin ups now.
If this becomes too easy, you can, instead, or instead of training with the towels at all, do one arm chin ups. Do the same harder variations as above if normal one arm chime ups become easier.
After the harder variations with one arm chin ups, do the towel. Do one arm towel chin ups.
This may turn into a pull up, however, with a single arm neutral grip chin up. Either way, if you still get a great bicep workout from it, then great. If not, or you want to avoid working the other muscles too much, stick to the bar with single arm chin ups.
From here, if you’d like, you can finally progress to adding a weighted vest or going to a pull down machine where you can do chin ups with more weight than your body.
I always forget about these.
Jeff, this is so honorable!!! Well done and R.I.P. Mike
Brilliant analysis
Tomorrow I am gonna try this for sure at Gym. Thanks
Great back exercice.
It's all about that eccentric stretch under load. It's applicable to every muscle fiber. Has changed the game for me!
Athlean X has been such a helpful resource for years before Mike Mentzer started trending. It’s so good to see such an influential platform giving him props. So many naysayers out there that have never tried his training methods for any extended period, if at all.
Mike was right about this.
It's something that could be incorporated, I've noticed a significant difference after doing this exercise, able to curl 70lbs conventionally just because of this exercise alone, major strength gains in the bicep.