By the way! This is how you should interpret my tier list: All exercises are ranked based on muscle building potential. S tier - My favorite. Do it if you can. A tier - Strongly recommend. B tier - I still do these in certain contexts. There may be better options. C tier - There are better options for most people. Can still have value in some contexts. D tier - Probably not a great option for most people. F tier - Generally not recommended.
The pure bodybuilding program phase 2 needed this video so much especially for the setting up phase of most arm exercises. They are not so easy to figure out!
@@mlbb2655Not exactly. 2 of the 3 heads have the same function. The other one has an additional function because it crosses another joint. When comparing exercises you're looking at factors like the resistance curve, stability, stretch, range of motion, comfort and the ability to progressively overload.
I mean, there aren't many exercises for the calves. You have the standing calf raise, seated calf raise, and some variations like the donkey calf raise. In my personal experience, you have to prioritize the control of the eccentric movements (whether you do it seated or standing), and in the latest sets, trying to push it to failure or as close as possible.
Why the hell would you even isolate calves? Just do compound leg exercises like bulgarian split squats and barbell squats and thats all you need, big calves arent aesthetic so training them with isolation exercises is a huge waste of time
@@revert5651 Big calves are aesthetic, what are you talking about? If you have big quads and hamstrings but small calves it really gives the "chicken leg" look and it's quite ugly.
Amazing content, Jeff! Your scientific approach to ranking triceps exercises is exactly what sets your channel apart. The detailed breakdowns and evidence-based recommendations are incredibly helpful. Thanks for always delivering high-quality, informative videos!
I wanna say Jeff, I've been subscribed for years and I used to watch your videos all the time when I was training years ago. THE VIDEO EDITING IS AMAZING. This content is so enjoyable to watch, even more so than your older content. I never comment on videos but I was 1 minute into the video and I was blown away.
Study showed that Preacher Curls are better than Incline curls. Single arm cable curls facing away from the machine are also good as they stretch the long head of the biceps. They are also hardest in the stretched position so they're the best. Watch Milo Wolf's videos. He's an exercise scientist. He has made a series on the best exercises for almost all muscle groups.
Biceps - Dumbbell bicep curls, you dont need anything else Legs - Bulgarian Split Squats, Barbell Squats Shoulders - Standing barbell OHP, Lateral Raises, Face Pulls
@@Secretspook32 yeah yeah i know i know but i am hitting push twice a week so day 1 push is chest focused with side delts & 1 tricep exercise push 2 is focused on shoulders and triceps with 1 or upper pecs exercise
Reverse grip pushdown also completely removes the chest from assisting with pushing. Personally ive made way more gains with reverse grip than overhand grip.
The 'instability' isn't what causes cable tricep pushdowns to be more difficult. It's the fact that you're applying a force that pulls the ropes to separate, changing the direction of your force output. It means you need to apply anywhere from 15 to 41% more force for a 30-45 degree angle from your triceps at the end range of motion. It's suboptimal because it loads the fully contracted weaker part of the movement the most as the angle increases, rather than matching the natural force output curve of the muscle, or increasing towards the beginning for that stretch mediated hypertrophic response.
@@wincentpukar2726 100% but the 'stability' factor is marginal compared to the increasing the weight by 15-40% on an exercise. even an angle of 20 degrees bumps the exercise weight up by 5%. in his example of the exercise the ropes are at around ~20 degrees throughout the exercise until the end range where it increases drastically. a small bump to the weight is still going to decrease your ability to hit the same number of reps. try it out if you want with a d handle vs a rope on single arm tricep pushdowns if youd like. and unlike a bicep curl where if you have weak wrists that cause wrist extension (putting a ton of stress on your ligaments and muscles), radial deviation from tricep rope pushdowns with a neutral grip are limited by your scaphoid/radius bones being compressed.
these are my thoughts too. As the rope splits apart, the downward component in the applied force drops as part of the force goes into sideways movement.
Before finish watching this, after watching the previous ones for other parts, want to say thank you for the effort you put in it, the patient to explain, the demonstrations, everything. Thanks
I love rope pushdowns but I keep my wrists straight and fists facing each other. I find it helps with contraction the most and feels very good. However, you are right overloading is definitely harder.
Kevin Levron said his most favourite triceps exercise was cable pressdown and jm press with high reps. Sergio oliva said the most precious triceps exercise for him was overhead extension.
Hey Jeff I use an upsideown shaped V attachment for the push down. Will that change the activation of the heads or is it just as effective as a straight bar attachment? I ask this because I find the shape of the V more comfortable personally… thanks in advance 😁
Yeah it is no wonder if you can do few extra reps with the bar instead of the rope cause obviously the bar weights more than the rope thus making the weight you pull down weight less
I do pushdowns using the V handle. It feels best for me; more staple than the rope, and more comfortable than the bar. Same for overhead extension BTW, and I do them seated
its not the stability, its the fact that you actually have to put significantly more force to pull the ropes apart. it's something like 15-40% more force required when you pull the cables apart by 30 degrees or 45 degrees rather than using a fixed handle.
I like the vbar as well. I switch it up from time to time. However everyone’s different. Although these videos are helpful but in the end do what’s best and garners the most results for you.
so its not based on science..... its based on your opinion and what feels good for you loved the video tho i would just like a video with what exercise stimulates the muscle more using electromiography
@@rz1974 I had the same experience as much as I love the rope, your adding stability as an extra component and it’s harder to have the exact same movement pattern for each rep
@@FitOneswithVarun it's nothing to do with stability, it's the fact that you're applying a force at an angle to pull the ropes apart, which changes the force curve of the movement. At an angle of 30 degrees from parallel to the main cable, you're increasing the end range lock out by 15%. If you pull to where your arms are at 45 degrees, you've increased the lock out by 41%.
@@rz1974 Rope has its place I think. Nice for facepulls and cable crunches still since you can bring the handles past your head, but otherwise I find myself in the same boat, rarely use the rope like I used to
Just started gym workouts like a month ago and this channel is just amazing. Listening to Jeff is so relaxing and I get to improve what I do overall. Just first class.
This is literally the format of video I’ve been looking for the past 2 years. Simple, concise, to the point, and most importantly, backed by science with explanations. Thank you so much man.
Hi Jeff, hope this message finds you. You might have discomfort because you're (in this video at least) are doing the JM press quite wrong. JM has 2 videos on how to do them properly, one is an old video, one is a relatively new one on EliteFTS channel. You're right it's just a mix between close grip bench & skull crusher (which he himself states it is; they're both excellent for strength but he didn't have the recoverability to do both of them, so he created this hybrid). For the rest; this video was very helpful for ideas in a next program! Thanks!
In Jeff's defense, nobody ever gets the JM Press right. Edit: which is _insanely_ weird, since, just like you mentioned, there are two readily available videos from the man himself teaching you how to do it.
Jeff, you missed Ring or TRX skull crushers. Honestly I get some of the biggest burn and pump on the tri’s from those. Could be my favorite tricep exercise. Plus you get the long head involved
I struggle so much with stimulating my triceps. For me it’s the hardest muscle to grow. I’ve tried all of these and I just feel like my shoulders and/or chest always starts to take over. For me the best tricep exercise is the single arm cable push down
One of these for quads next!? I'm a home gymmer so dbell and bodyweight workouts are important for me but I feel like I need variety but also not waste my time by doing pointless movements. These bones only have so much left in them.
The first time I ever incorporated overhead bar extensions, I had a gymbro interrupt me to tell me I should be using the double dong ropes instead. No thanks, bro. I'll just keep doing it wrong.
By the way! This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier - My favorite. Do it if you can.
A tier - Strongly recommend.
B tier - I still do these in certain contexts. There may be better options.
C tier - There are better options for most people. Can still have value in some contexts.
D tier - Probably not a great option for most people.
F tier - Generally not recommended.
1st
Best leg exercise 👀
Do a shoulder exercise ranked thing plzzzz
The pure bodybuilding program phase 2 needed this video so much especially for the setting up phase of most arm exercises. They are not so easy to figure out!
Skull crushers must be A tier. The exercise you described as "Skull crushers" are actually "skull overs" which are better for the long head.
Big downside of JM press you didn't mention; There's like a 50% chance someone will come up to you and try to help you fix your 'benchpress form'.
LOL
biggest fear while doing them
Honestly I don’t think so if you do it with very good form, I do mine on a smith machine and never get that
😂
@@jaxsonm4986 Do you understand the difference between a JM Press & Bench Press? 😂 - His comment was a funny joke
When did Linus Tech Tips get so jacked?
😂
Linus Tríceps Tips
Linus Pec Tips
From a web dev to tricep dev 💪🏻
Real one is in pretty good shape too
Tier list with timestamps
S+ tier
03:13 Overhead Cable Triceps Extension (Bar)
S tier
06:50 Barbell Skullcrusher
A tier
02:09 Triceps Pressdown (Bar)
04:34 Overhead Cable Triceps Extension (Rope)
04:54 Katana Cable Triceps Extension
06:30 1 Arm Dumbbell Overhead Extension
07:33 Dumbbell Skullcrusher
08:48 Smith Machine JM Press
09:05 Cable Triceps Kickback
12:08 Close-Grip Bench Press
B tier
01:00 Triceps Pressdown (Rope)
05:48 Dumbbell French Press
07:57 JM Press
10:44 Close-Grip Dips
11:45 Machine Dips
13:15 Diamond Pushups
C tier
02:41 Reverse Grip Triceps Pressdown (Bar)
11:20 Bench Dips
12:58 Close-Grip Pushups
C- tier
09:59 Dumbbell Triceps Kickback
Thank you 💪🏽
Was looking for this comment, thank you👍
MVP
you dropped this my king 👑
You are S-tier. Thank you.
This series? No question, one of the
most informative and best exercise series I have ever come across! Thank you!!
As a beginner this is so incredibly useful, all the information online is so overwhelming and this is amazing
This guy especially has good tips
Try watching Dr mike israetel and wolf coaching they make the same type of content
I love your tier lists. Please continue doing them for every muscle group.
So from the video the conclusion is, which 3 variations are effective for training the 3 parts of our tricep muscles??
@@mlbb2655 The Pressdown (bar), 1 arm overhead extension and cable kickbacks, the only u need
@@mlbb2655Not exactly. 2 of the 3 heads have the same function. The other one has an additional function because it crosses another joint.
When comparing exercises you're looking at factors like the resistance curve, stability, stretch, range of motion, comfort and the ability to progressively overload.
@@lyzo111 fantastic comment, nailed it.
@@mlbb2655 best thing u can do by ME is overhead extension, pressdown with rope and last skull crusher on smith machine, thats how i work my triceps
“Using the bahrre”
You stole my profile pic
Lol
He has such a strong Canadian accent 😂
how else would you say it…
@@35mmonrose with only one 'r'
the most legit guy in the fitness industry fr
just straight to the point science based lifting advice
Science Based Lifting TM
In a few years you’ll realize his “science” is wrong. Please watch Paul Carter. This guy is just wanting you to damage your muscles more
Keeping you small with one paper at a time
But his voice is annoying
@@omary702 fr ?
edit: now I think his voice is annoying because of you lol
14:20 Full tier list
For me, JM press is the best for lateral and medial head and overhead cable tricep extension for long head exercise
Make a playlist out of these videos of you ranking exercises, please. They are such a solid quick guide for everything you need to know! Thank you!
Everything?
lol you can do that
you know you can make a playlist yourself right?
This, and 42.
The structure, cadence, and volume of information packed into this video is gold. This will be a reference to hang on to for years. Great job!
Are you normal??
@@user-sx2rn5sl3m whats ur max skullcrusher or max dip bruh
Protest to have him do a calf tier list button ⬇️
I mean, there aren't many exercises for the calves. You have the standing calf raise, seated calf raise, and some variations like the donkey calf raise.
In my personal experience, you have to prioritize the control of the eccentric movements (whether you do it seated or standing), and in the latest sets, trying to push it to failure or as close as possible.
Why the hell would you even isolate calves? Just do compound leg exercises like bulgarian split squats and barbell squats and thats all you need, big calves arent aesthetic so training them with isolation exercises is a huge waste of time
I'm starting the encampment at my nearest university for calf tier list!
@@revert5651 Don't assume that everyone who wants to work out wants to look 'aesthetic'; it's the stupidest reason to work out.
@@revert5651 Big calves are aesthetic, what are you talking about? If you have big quads and hamstrings but small calves it really gives the "chicken leg" look and it's quite ugly.
Amazing content, Jeff! Your scientific approach to ranking triceps exercises is exactly what sets your channel apart. The detailed breakdowns and evidence-based recommendations are incredibly helpful. Thanks for always delivering high-quality, informative videos!
I wanna say Jeff, I've been subscribed for years and I used to watch your videos all the time when I was training years ago. THE VIDEO EDITING IS AMAZING. This content is so enjoyable to watch, even more so than your older content. I never comment on videos but I was 1 minute into the video and I was blown away.
These are some of my favorite videos I've seen from you. Excellent stuff. Keep them coming.
Biceps,Legs,and shoulders next please
As soon as you understand the three concepts (especially the stretching one), you can easily find by yourself!
Study showed that Preacher Curls are better than Incline curls. Single arm cable curls facing away from the machine are also good as they stretch the long head of the biceps. They are also hardest in the stretched position so they're the best.
Watch Milo Wolf's videos. He's an exercise scientist. He has made a series on the best exercises for almost all muscle groups.
@@joseph6160very true
We need legs real quick😤😤💯💯
Biceps - Dumbbell bicep curls, you dont need anything else
Legs - Bulgarian Split Squats, Barbell Squats
Shoulders - Standing barbell OHP, Lateral Raises, Face Pulls
Now I need a tier list on biceps workouts and another one on leg workouts
Going to gym hitting shoulder triceps today and here comes the OG JEFF...great help.
lol same
You mean push day
@@Back_Day_Barbarianpush would involve chest as well
@@Secretspook32 yeah yeah i know i know but i am hitting push twice a week so day 1 push is chest focused with side delts & 1 tricep exercise push 2 is focused on shoulders and triceps with 1 or upper pecs exercise
❤🔥💯😎
Who’s waiting for sticky Ricky’s reaction
Update : VIDEO’S OUT FELLAS
BUT ERIIICCC WHAT ABOUT THE MIND MUSCLE CONNECTION?!
12 mins of dogs growling followed by 34 mins of rant and tidbits and he hasnt even pressed play yet 💪🤝
THANK YOU FOR BEING MY FRIEND
Who's Ricky?
🐴🐓
The first S tier isn't even in my rotation. Need to start changing a few things up.
Awesome content! Waiting for a BICEPS tier list 🤔😂
Been hoping for another Eric Bugenhagen video 🙏
Does he hustle and tussle and bustle with the hounds beforehand to tire them out?
BUGEZ WHERE YOU AT!?!?
HIS SHOULDERS ARE CRANKY
🎉biceps next
There was a video about it but I guess he deleted it for some reasons
Love this F-S tier series, can't wait for the biceps vid to drop! keep up the amazing work, Jeff!
Very informative video ... !!!!
I have ONLY Dumbbells
( No cables, No Barbells or heavy machinery gym equipments ).
Who are the 600 people who disliked this video bro?
4:38 overhead cable tricep extensions hurt my left trap (lower and upper trap) almost like a pinch and it gets stuck. any good stretches to fix that?
I can't wait to see Rick De La Stick, aka, Stick Del Hagen, aka, Sticky Ricky give his two cents, and his golden tidbits.
Hey Jeff I’m a 13 year old and I weigh 145 my lifts are bench 210 deadlift 315 and squat275 what is your advice
Bruv, u gotta be on juice, or be mini pekka.
These are good scores.
Keep that up.
Reverse grip pushdown also completely removes the chest from assisting with pushing. Personally ive made way more gains with reverse grip than overhand grip.
Can’t wait for the Top Chook to respond
The 'instability' isn't what causes cable tricep pushdowns to be more difficult. It's the fact that you're applying a force that pulls the ropes to separate, changing the direction of your force output. It means you need to apply anywhere from 15 to 41% more force for a 30-45 degree angle from your triceps at the end range of motion. It's suboptimal because it loads the fully contracted weaker part of the movement the most as the angle increases, rather than matching the natural force output curve of the muscle, or increasing towards the beginning for that stretch mediated hypertrophic response.
🤓👆
Those two are not mutually exclusive though?
@@wincentpukar2726 100% but the 'stability' factor is marginal compared to the increasing the weight by 15-40% on an exercise. even an angle of 20 degrees bumps the exercise weight up by 5%. in his example of the exercise the ropes are at around ~20 degrees throughout the exercise until the end range where it increases drastically. a small bump to the weight is still going to decrease your ability to hit the same number of reps.
try it out if you want with a d handle vs a rope on single arm tricep pushdowns if youd like.
and unlike a bicep curl where if you have weak wrists that cause wrist extension (putting a ton of stress on your ligaments and muscles), radial deviation from tricep rope pushdowns with a neutral grip are limited by your scaphoid/radius bones being compressed.
these are my thoughts too. As the rope splits apart, the downward component in the applied force drops as part of the force goes into sideways movement.
@@JxC250 Okay, I think I understand. Fair point.
Bro is carrying the science based lifting community on that enormous back of his
W comment
Yeah? Really? Is that what "BRO" is doing?
I've also found the wide grip tricep pushdown with a lat pulldown bar on the cable machine to be really good too.
You are genius sir keep up with these videos it helps a lot especially for beginners like me
Before finish watching this, after watching the previous ones for other parts, want to say thank you for the effort you put in it, the patient to explain, the demonstrations, everything. Thanks
Tricep is like the most confusing unconfusing thing ever I swear
It’s a very strange muscle how it looks
I guess it because we standing straight. Look at gorilla, you'll understand their functions better.
@@Syphusle great way of explaining
1:50 but wouldn't 12 harder reps and 16 easier reps be the same? either way you went to failure. its like doing 20 knee push ups vs 20 regular
no and he briefly mentioned why. its because of the body focusing on stabilisation rather than contracting leading to the fatigue
I love rope pushdowns but I keep my wrists straight and fists facing each other. I find it helps with contraction the most and feels very good. However, you are right overloading is definitely harder.
Kevin Levron said his most favourite triceps exercise was cable pressdown and jm press with high reps.
Sergio oliva said the most precious triceps exercise for him was overhead extension.
SHOULDERS NEXT PLZ!!!! THEY’RE ANNOYINGLY TINY 😭😭
Cable lateral raises
Slow dumbbells lateral raises
One arm machine flies for rear delts
And cable reverse flies
Thanksss @@alaaeddinex
I now see why 13:30 is the most replayed section.
I thought he showed the entire tier ☠️
Hey Jeff I use an upsideown shaped V attachment for the push down. Will that change the activation of the heads or is it just as effective as a straight bar attachment? I ask this because I find the shape of the V more comfortable personally… thanks in advance 😁
Same bro I think it’s similar because I can load it just as much as a bar
Agree on V bar pushdowns 🙌
Less torque on the wrist with the V bar.
13:30 SHEEESSH.
Same
Bro never being to a gym lmao
@@MORDEKAIZ To our gym goes like 20 people max. Its a joke anyway.🤠
This guyyy😭
She is beautiful
Yeah it is no wonder if you can do few extra reps with the bar instead of the rope cause obviously the bar weights more than the rope thus making the weight you pull down weight less
Fr
My boy Nippard hogging the cables by doing dumbbell kickbacks inside the cable area is next level psychotic. I love it.
12:15 "Gradually add weight to close grip bench" and adds 90 pounds 😅
i love how easy and simple you make this understanding
I do pushdowns using the V handle. It feels best for me; more staple than the rope, and more comfortable than the bar.
Same for overhead extension BTW, and I do them seated
its not the stability, its the fact that you actually have to put significantly more force to pull the ropes apart. it's something like 15-40% more force required when you pull the cables apart by 30 degrees or 45 degrees rather than using a fixed handle.
I've had great results with the V handle also
I like the vbar as well. I switch it up from time to time. However everyone’s different. Although these videos are helpful but in the end do what’s best and garners the most results for you.
Jeff, You should do a biceps tier list
Tricep pushdown bar 2:09
Dumbbell french press 5:48
Skullcrusher 6:50
Cable tricep kickback 9:05
Close grip bench press
Cant wait for Sticky Ricky's reaction to this
RICK THE STICK REPORTING IN.......
rare footage of gym bro preferring a bar attachment over balls i mean rope-
Any chance of a biceps, core, or glute and hamstring focused tiers? I know content takes time to make but these videos were very insightful!
Thanks! These worst/best lists are great!!
BRO HOW ARE YOU NOT AT 10 MILLION SUBS YET, like you are so informative into the gym community. You seriously earned a new sub!
Can’t wait for Rick de la stick’s reaction
Jeff, you’re amazing. You give newbies and veterans amazing advice and confidence in the gym. You and Joey Swoll are changing the game. Hats off.
5 million followers says it.. but all the same - great videos Jeff! Excellent presentations. Very helpful.
Tysm bro I was looking for some good tricep exercises and this video is a complete package ☺️❤
Now we need a Jeff Nippard for *STRENGTH* gains.
We don't deserve such a good content 4 free
Finally!! I was waiting for this type of video. I’m sure you’re working on more of these!
Important note for bench dips using 2 benches: everyone at the gym will hate you, you will have no friends.
Man I love this guy’s videos
so its not based on science.....
its based on your opinion and what feels good for you
loved the video tho
i would just like a video with what exercise stimulates the muscle more using electromiography
Good tip on the rope loses a point in the overload department
I saw my tricep gains increase almost immediately when I switched from rope to bar, rarely pick up the rope attachment these days
@@rz1974 I had the same experience as much as I love the rope, your adding stability as an extra component and it’s harder to have the exact same movement pattern for each rep
@@rz1974also happened to me but vice versa XD
@@FitOneswithVarun it's nothing to do with stability, it's the fact that you're applying a force at an angle to pull the ropes apart, which changes the force curve of the movement. At an angle of 30 degrees from parallel to the main cable, you're increasing the end range lock out by 15%. If you pull to where your arms are at 45 degrees, you've increased the lock out by 41%.
@@rz1974 Rope has its place I think. Nice for facepulls and cable crunches still since you can bring the handles past your head, but otherwise I find myself in the same boat, rarely use the rope like I used to
Just started gym workouts like a month ago and this channel is just amazing. Listening to Jeff is so relaxing and I get to improve what I do overall. Just first class.
I appreciate your hardworking and insight, I wish all this info was around in 1970 when I first started training. 😎
I love this tier list system.
This is literally the format of video I’ve been looking for the past 2 years. Simple, concise, to the point, and most importantly, backed by science with explanations. Thank you so much man.
Hi Jeff, hope this message finds you. You might have discomfort because you're (in this video at least) are doing the JM press quite wrong. JM has 2 videos on how to do them properly, one is an old video, one is a relatively new one on EliteFTS channel. You're right it's just a mix between close grip bench & skull crusher (which he himself states it is; they're both excellent for strength but he didn't have the recoverability to do both of them, so he created this hybrid). For the rest; this video was very helpful for ideas in a next program! Thanks!
In Jeff's defense, nobody ever gets the JM Press right.
Edit: which is _insanely_ weird, since, just like you mentioned, there are two readily available videos from the man himself teaching you how to do it.
Man I needed this. Tricep workouts have been feeling stale lately!
Bro, FACTS!
try going to failure once with proper form
@@ninjanik2095legit bro
@ninjanik2095 even better try 2 times
@@ninjanik2095 as if I don’t do that every time I lift…
Need more tier list please
Upper body and lower body
Jeff, you missed Ring or TRX skull crushers. Honestly I get some of the biggest burn and pump on the tri’s from those. Could be my favorite tricep exercise. Plus you get the long head involved
love these videos, very informative
Bro I am from India your research based videos are so informational. 🙏 Please make this type video on bicep and shoulder
Just got back from doing chest and triceps and see this and wish I could start the day over lol
great video. do more for different muscles. would love to see a vid like this for glutes
Love this series so much
Please keep making these videos!!!!
Great video, great simple information. Thank you.
Just subbed to your channel.
thank you so much man.
I struggle so much with stimulating my triceps. For me it’s the hardest muscle to grow. I’ve tried all of these and I just feel like my shoulders and/or chest always starts to take over. For me the best tricep exercise is the single arm cable push down
Could you please address an issue 80% of people I speak to have with overhead triceps exersizes and that is the elbow pain it causes after some time
We’re waiting for your bicep vid😁😉
One of these for quads next!? I'm a home gymmer so dbell and bodyweight workouts are important for me but I feel like I need variety but also not waste my time by doing pointless movements. These bones only have so much left in them.
I find most rope exercises are also limited overload due to palm pain from the weight pressure against that hard piece of plastic.
I used to love skull crushers in my 20s. 48 now, and find them tough on the elbows.
Oddly enough I do a variation of the katana and kick back. My arms don’t fit in my shirts anymore…
Oh- damn daddy 🥰😝
9:43 bro puckered up real hard lmao
great video I like learn more about exercises and being spanish I understand all perfect
can u made video, for biceps , tier list pls
Wonderful episode series
The first time I ever incorporated overhead bar extensions, I had a gymbro interrupt me to tell me I should be using the double dong ropes instead. No thanks, bro. I'll just keep doing it wrong.
Didnt you just say dumbell kickbacks are good 9 months ago?