That's why i train at home u can do anything u want experiment etc... JUST buy some weights, 2 small bars, 1 long bar for deadlift, and one bar thst will atach to wall + cable and u done izi gym save money
Top 10 exercises for wider biceps summary 💪 1. 1:11 Hammer curl using hammer curl bar - For brachialis. 2. 2:12 Alternating crossbody hammer curl - For brachialis. 3. 2:47 Rope crossbody hammer curl - For brachialis 4. 4:04 Concentration curl - For the short head. 5. 4:50 Incline dumbbell curl - For the short head. 6. 5:44 Wide grip cable ez bar preacher curl - For the short head 7. 6:42 Incline reverse grip cable curls - For the brachialis 8. 7:20 Reverse ez bar spider curl - For the brachialis. 9. 7:54 Outward bicep cable curl - For the short head. 10a: 8:27 Wide grip barbell cull - For the short head (If possible use an arm blaster). 10b: 9:10 Wide Grip Barbell curl on a preacher - alternative to wide grip barbell curl if an arm blaster is not available. 9:32 Extra - Train long head using narrow grip barbell curl, drag curls and incline dumbell curls for peak and height for an overall complete and full looking bicep.
@Stavros Tsik Another guy did it but this guys one is better even if it was after because it tells u what part of the arm it works whiles the other one was just time stamps
He doesn't simply EXIT, he is one of the most versatile ACTOR ON EARTH you will ever witness. At the same time, HRITHIK CAN BEAT the BEST DANCER OF THE WORLD. So, stop humiliating Indians, whether you are one or not.
He doesn't simply EXIT, he is one of the most versatile ACTOR ON EARTH you will ever witness. At the same time, HRITHIK CAN BEAT the BEST DANCER OF THE WORLD. So, stop humiliating Indians, whether you are one or not.
@@AmitKumarAlphaX i simply can't say anything man you are a real asshole😂😂 literally man you are. I was Just being sarcastic and you be like I'm Inspire this guy for no reason. I mean man you are a fucked up Bitch you really are
@@validus5808 he's actually right, you only need about 2 or 3 exercises per muscle group, you just have to make sure you crush your muscles via weight and workout intensity, not via fatigue
Does anyone come back to this guy for tips and tricks?? Like this man has been the only person Ive been listening to during my journey and he’s helped me sooo much 🙌🏼🌞
@@fuzzxi6068 bigger arms is not very good. makes your arms heavy and slow. not to even mention when its time to throw hands, you will get busted. its best to have a learner but more athletic physique. have them round shoulders and visible biceps, thats enough to look good and stay sharp for real situations.
@@juggernuts1000 not really having more mass on your arms means that you can deliver more force with the same momentum as with arms with less mass. Fighting is also not all about boxing. If you are big its much easier for you to wrestle with somebody. By the way there is a good reason why there are different weightclasses in fighting sports.
@@emil7837 ok you clearly know shit about fighting. you probably get your info on fighting from comics. i am an actual boxer. size makes you slower and damage the velocity. the most important thing in a strong punch is velocity. if you give in speed for size it will make the hit weaker. we had tons of bodybuilders coming into our gym, trying to punch and their punch had the power of a pillow. why? because they have 0 velocity and therefor the hit has no power.
juggernuts1000 my mans literally just said its not all about boxing lmao. wrestling always wins. if your a boxer and a wrestler gets a hold of you , youre gonna lose. no matter how good at boxing you are the wrestler is gonna win
I think pull ups are great for the brachialis too Also when doing concentration curls you can grab the dumbell offset to make the supination harder, increasing the work for the short head. If you don't grab it off centre it will be balanced and not have much if any resistance when you twist it.
I'm overwhelmed with so many exercises and variations! Doing all had me spend 5 hours in the gym but now I can swim across 100 yards with just 2 strokes!!
Thanks for the video, I usually try to workout while on the job, I have as pretty unique job. I try to incorporate different workouts here and there to target certain muscle groups. Watching stuff like this gives me good ideas.
I’ll summarize this video into a more concise statement that we all probably already knew: your arms have multiple muscles and you have to train them all if you want bigger arms.
I'm just getting back into lifting after recouping from a back injury and I've been doing spider curls into straight hammer curls into standard curls for each rep, but I think I'm going to go from spider into cross hammers into standard especially once my preacher mat gets here that should make sure I hit all 3 heads and isolate them. Thanks for the tip
Excellent!! Video! New variations I never seen. Thats always welcome to break up the same old thing. Plus target different area's of the muscle!! Thanks man!!
Thank you for the tips . I knew most of the steps prior to the video but was skeptical about the result and effects , but will start them again . Thanks again.
👍👍👍I like how they show how the different ways of using the equipment and how the different areas of the biceps should be exercised. The explanation of the exact movement is very good since the new ones can make movements that cause them to be injured. 👏
Dude, how long did it take you to edit your video? There are so many goddamn edits every single scene. Its both super impressive and slightly overdone tbh (don't @ me, just an opinion). Anyway props to you, it was a good video and all correct information so far as I can understand.
im very sorpriced that you didnt include the neutral grip chin up!!! the side of my arms get totally toasted by that exersice alone and you get the added benefit that its a compound exersice!!!!
@@andrei-ur7jj Exactly. Sounds like someone's jealous. I watched this video 3 times so I remember everything. How is he stupid? This video was helpful.
I totally agree my guy, I would definitely include neutral grip chinups cos I have been doing them for 5-6 months and my arms definitely gotten bigger. More importantly, ALL OF MY ARMS in general have increased in size. Especially the backs of them. Plus insane definition. He obviously hasn't been doing them last ng enough to see results.👍👍👍🏋️
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
01:07 - #01 - Hammer Curl Bar
02:10 - #02 - Alternating cross body hammer curls
02:46 - #03 - Rope cross body hammer curl
04:03 - #04 - Concentration curl
04:48 - #05 - Incline dumb bell curl
05:39 - #06 - Wide Grip Cable EZ bar preacher curl
06:44 - #07 - Incline reverse grip cable curl
07:18 - #08 - Reverse EZ bar spider curl
07:54 - #09 - Outward bicep cable curl
08:27 - #10 - Wide grip barbell curl
Ur about as awesome as the guys who made this video
MVP!
Lo lmao thanks, I always look in the comments instead of watching all his fluffy bs
He does need the 10 mins. So...
When you have no life so you spend you're time making a list of things in the video everyone's already watched 😂 you do this ^
If i try to do these exercises in gym then everybody will try to guide me😂
That's ok just listen and learn
Thought the same haha they'll all be like "tf r you doing?" Or "youre doing it worng"
That's why i train at home u can do anything u want experiment etc... JUST buy some weights, 2 small bars, 1 long bar for deadlift, and one bar thst will atach to wall + cable and u done izi gym save money
True .....thats what happen when anyone do a new exercise other than conventionals
Ya it happens.. Everyone will come n tell u that's incorrect 🤦🏻♂️😜
Top 10 exercises for wider biceps summary 💪
1. 1:11 Hammer curl using hammer curl bar - For brachialis.
2. 2:12 Alternating crossbody hammer curl - For brachialis.
3. 2:47 Rope crossbody hammer curl - For brachialis
4. 4:04 Concentration curl - For the short head.
5. 4:50 Incline dumbbell curl - For the short head.
6. 5:44 Wide grip cable ez bar preacher curl - For the short head
7. 6:42 Incline reverse grip cable curls - For the brachialis
8. 7:20 Reverse ez bar spider curl - For the brachialis.
9. 7:54 Outward bicep cable curl - For the short head.
10a: 8:27 Wide grip barbell cull - For the short head (If possible use an arm blaster).
10b: 9:10 Wide Grip Barbell curl on a preacher - alternative to wide grip barbell curl if an arm blaster is not available.
9:32 Extra - Train long head using narrow grip barbell curl, drag curls and incline dumbell curls for peak and height for an overall complete and full looking bicep.
Thanks
You don't get enough credit for this😂
Love you buddy
Took screenshot 👆 of this comment its in detail thanks
@Stavros Tsik Another guy did it but this guys one is better even if it was after because it tells u what part of the arm it works whiles the other one was just time stamps
Yo have a great day✌️
Exactly 😂😂😂😂😂😂
He doesn't simply EXIT, he is one of the most versatile ACTOR ON EARTH you will ever witness. At the same time, HRITHIK CAN BEAT the BEST DANCER OF THE WORLD. So, stop humiliating Indians, whether you are one or not.
He doesn't simply EXIT, he is one of the most versatile ACTOR ON EARTH you will ever witness. At the same time, HRITHIK CAN BEAT the BEST DANCER OF THE WORLD. So, stop humiliating Indians, whether you are one or not.
HRITHIK DOES NOT simply EXISTS, rather EXISTS as THE WHOLE SQUARE OF (LEONARDO DI CAPRIO+MICHAEL JACKSON)!!
@@AmitKumarAlphaX i simply can't say anything man you are a real asshole😂😂 literally man you are.
I was Just being sarcastic and you be like I'm Inspire this guy for no reason.
I mean man you are a fucked up Bitch you really are
1) Hammer Curl Bar (Brachialis) - 1:07
2) Alternating Crossbody (Brachialis) - 2:12
3) Rope Cross Body (Brachialis) - 2:48
4) Concentration Curl (Short Head) - 4:04
5) Incline Dumbbell Curl (Short Head) - 4:50
6) Wide Grip Cable EZ Bar Preacher Curl (Short Head) - 5:42
7) Incline Reverse Grip Cable Curls (Brachialis) - 6:43
8) Reverse EZ Bar Spider Curl (Brachialis) - 7:21
9) Outward Bicep Cabel Curl (Short Head) - 7:55
10) Wide Grip Barbell Curl (Short Head) - 8:29
Long Head Exercises) - 9:33
I see you have no comments on here.I am here to tell you that this is appreciated.
❤
the one channel that actually breaks down what excercises for each head, finally found, thankyou man.
I’m getting back to the gym and back to your channel... I’m impressed on how your videos has improved 👏🏼
Go watch ath-leanx way better work our videos
"No Pain... No Super Saiyan"
Well yeah, when you put it like that, I'm gonna train even harder now haha!
Not be mean
If it were possible....
Jesus Christ 😳
@@RonniethekingColenan77799 I get your point, that’s kiddy stuff
@@RonniethekingColenan77799 I respect it tho
I always feel like an ass dragging a bench over to the cable machines ....
LOL same....
i thought i was the only one who felt like that
Me too😂😂
It means gaand me Dum h
@@monkey.d.dragon6348 lol
Alternating cross body hammer curls : 02:10
Concentration curl : 04:03
Incline dumb bell curl : 04:48
I did not know sergio ramos had a channel on youtube 😂
He definitely look like him haha
He looks a bit like Alex Oxelade Chamberlane too 😂
But this guy doesn't seem like mardy cheat lol
Ahiiii.
Man I was thinking like he's dganger or something 2 Ramos in world
I was literally talking to my friend about this problem and of course you a have a video with the solution. Thanks bro! Huge life saver
This is so well put together thank you man!
Why do I have to put thank you?😐
Thank u for sharing
conclusion: Do every single exercise that exists on earth to train your biceps...
Literally. If more people just did weighted chin ups, straight bar curls and rows, it would go a loonngg way
Ca Chow just those 3 exercises?
@@its_james_fitness bull shit. You need to train different ways so your muscles can devolpe and grow.
@@validus5808 he's actually right, you only need about 2 or 3 exercises per muscle group, you just have to make sure you crush your muscles via weight and workout intensity, not via fatigue
Stupid is is what stupid does!
Thank you Sergio
amazing, thanks for the info. I love how you broke it down into great detail.
I assume you don’t get out much
Thnx
I’ve been looking for this for months thank you😭
Does anyone come back to this guy for tips and tricks?? Like this man has been the only person Ive been listening to during my journey and he’s helped me sooo much 🙌🏼🌞
One of the most informative and simple to follow exercise video I've seen. And I've seen a lot.
It’s crazy how u know so much about working out and the best exercises to perform
This channel is awesome. This dude is super knowledgeable and intelligent
💪💥
1:09
2:10
2:45
4:02
4:47
5:38
6:40
7:19
7:52
8:25
What is this time bro
Very grateful that this amazing information is free.
conclusion : train triceps
naikie 123 true triceps make your arms way bigger
@@fuzzxi6068 bigger arms is not very good. makes your arms heavy and slow. not to even mention when its time to throw hands, you will get busted. its best to have a learner but more athletic physique. have them round shoulders and visible biceps, thats enough to look good and stay sharp for real situations.
@@juggernuts1000 not really
having more mass on your arms means that you can deliver more force with the same momentum as with arms with less mass.
Fighting is also not all about boxing. If you are big its much easier for you to wrestle with somebody. By the way there is a good reason why there are different weightclasses in fighting sports.
@@emil7837 ok you clearly know shit about fighting. you probably get your info on fighting from comics. i am an actual boxer. size makes you slower and damage the velocity. the most important thing in a strong punch is velocity. if you give in speed for size it will make the hit weaker. we had tons of bodybuilders coming into our gym, trying to punch and their punch had the power of a pillow. why? because they have 0 velocity and therefor the hit has no power.
juggernuts1000 my mans literally just said its not all about boxing lmao. wrestling always wins. if your a boxer and a wrestler gets a hold of you , youre gonna lose. no matter how good at boxing you are the wrestler is gonna win
Really good info my G!
I think pull ups are great for the brachialis too
Also when doing concentration curls you can grab the dumbell offset to make the supination harder, increasing the work for the short head. If you don't grab it off centre it will be balanced and not have much if any resistance when you twist it.
I like to do ultra narrow pull-ups focusing on closing the elbow angle, I can really feel the brachialis working.
chin ups are the best thing for biceps
@@tommydee3765 I agree although some people may find other exercises work best for them
Excellent! 👍🏿
I'm overwhelmed with so many exercises and variations! Doing all had me spend 5 hours in the gym but now I can swim across 100 yards with just 2 strokes!!
This is jokes LMAAOOO
be patient bro, chose few of these and you it will get you good results..
This is so unbelievably helpful!!
Exactly what I've been looking for. I will try some of these. Thank you!!
How did it go
@@AltezzaNikku 2 years to late, sorry man
Your channel is so useful
Them shoulders are huge bro🔥
Well Done! Very Informative Video!!
Thanks for the video, I usually try to workout while on the job, I have as pretty unique job. I try to incorporate different workouts here and there to target certain muscle groups. Watching stuff like this gives me good ideas.
Variations are really helpful
Normal comment with a normal amount of likes
LEGEND
That’ll just make you look smaller over all as well as looking like a douche
Step 2: Go to GYM and work out hard.
Fire Fist step 3: repeat for reps
This is true. The right shirt will make you look huge and your arms huge.
Wonderful explanation
I’ll summarize this video into a more concise statement that we all probably already knew: your arms have multiple muscles and you have to train them all if you want bigger arms.
BrandenRay thanks mate❗️
BrandenRay I mean it’s called 10 exercises so I’m guessing most people are here for the exercises
@@yemzog7309 ouc!!
Good informations thanks as usual
While shooting the video in the gym , his face looks like : where is everyone...I'm all alone today...😄😄😄
Great tips man
I will sure try that at the gym. Thank you for the exercise tips.
Wow The animations are very helpful 👍
Anybody spot Hrithik Roshan ?
Like
Haa starting me
Yes. He is the best.
@Ashutosh Rai war movie ka hai 💯
0:03☺️
2 times
Really great video!! Lots of good tips!!
0:39 he is Hrithik Roshan 😎😎☺☺
This man has gotten it spot on!, the best exersizes for all parts to the bicep
0:39 Hrittik's entry on war movie.
+100 respect for my man wearing a Dragon Ball Z workout shirt.
Helped a lot 👍🏻
Where’s the guy who puts the time of the exercises
👋
Too many times to post! 10 biceps workouts shown.
Up top. 👆🏼
@Hunter smith lol
Its in the description lmao
Ur videos are super helpful and reassuring
Now this is my new gym trainer... 😍😍😍😍😍😍
No he’s a fucking idiot watch Ath-leanx way better videos then this guy
So well explained, thanks
Give advice on biceps when you can talk with your arms down
I got uh😂
Very nice education on correct 👍 formation and technique.
Honestly the most helpful and understandable video I’ve seen so far hope it works as good as it sounds
so informative ....... thnx dude
Very useful indeed. Now that Covid19 has died down a bit here, I'll be going back to gym. Thank you for the knowledge.
Fantastic video
I'm just getting back into lifting after recouping from a back injury and I've been doing spider curls into straight hammer curls into standard curls for each rep, but I think I'm going to go from spider into cross hammers into standard especially once my preacher mat gets here that should make sure I hit all 3 heads and isolate them. Thanks for the tip
Insane editing and content!!!!! Hit like for gravity transformation hardwork!!!!!!
Excellent!! Video! New variations I never seen. Thats always welcome to break up the same old thing. Plus target different area's of the muscle!! Thanks man!!
00:04 oh damn boi.. that's Hrittik!😁
00:39 even here
Good give great knowledege thanks for sharing
00:03 Thats Hrithik Roshan the most goodlooking Bollywood actor. Proud to be an Indian.
Thanks a lot man!
HRX🔥
Very informative 👏 👏 👏 I'll definitely add these workouts on my next bicep day 💪
Great video.
Thank you for the tips . I knew most of the steps prior to the video but was skeptical about the result and effects , but will start them again . Thanks again.
Really your videos are awesome
That first men was Mr Hrithik roshan and again that smart actor from bollywood and his movie scene from Bang Bang and 2019 movie War!
Tnx man for better information🙏🙏🙏🙏
👍👍👍I like how they show how the different ways of using the equipment and how the different areas of the biceps should be exercised.
The explanation of the exact movement is very good since the new ones can make movements that cause them to be injured.
👏
Hrithik looking awosome now i starting my gym again
Very good exercises
Dude, how long did it take you to edit your video? There are so many goddamn edits every single scene. Its both super impressive and slightly overdone tbh (don't @ me, just an opinion). Anyway props to you, it was a good video and all correct information so far as I can understand.
Just thinking that
Please one more video on forearms
Thanks this is all definitely helpful 💪🏽
Thanks man always super helpful
0:03 Hritik Roshan 😁😁
0:38 as well
Thanks ramos
0:39 Hrithik Roshan! ♥
Very informative.Will try few of this at the Gym.Thanks
Hrithik....Hrithik...🤟🤩
Ha bro🇮🇳
Aur bhai kaisi lagi
Thank you sir💪
Happy to see Hrithik Roshan😍
He not natural
@Prashant Upadhyay no one cares you either idiot 😂
Thanksssss brother ♥️♥️♥️
No one can beat Arnold Schwarzenegger ' s mountain biceps
Krish 064 yeah sadik hadzovic
But noone can beat vegetas and gokus biceps...
@@norbexd- yo Agree🙌
@@norbexd- oucc I can and will surpass them both it is my destiny to have have the best physique I can have
@@Dv-rh7uu nu
Thnks so much ....this tips so effective ....
Exercise not only changes your body. It changes your mind, attitude & mood
This video is a terrible example tho 😂
So do drugs
Reverse cross body curls with a hard squeeze at the top and a slow eccentric is amazing for the brachialis.
I’m gonna need a picture
The alternating cross body curls are called C-Curls by the wat
By the wut
Awesome video man, thanks.
You know you got good biceps when you fully extend your arm without shame...
Thanks buddy...I am gonna try this ..
im very sorpriced that you didnt include the neutral grip chin up!!! the side of my arms get totally toasted by that exersice alone and you get the added benefit that its a compound exersice!!!!
You’re right bro this guy is fucking stupid he doesn’t know what he’s talking about to watch ath-leanx for actual work our videos that will help
@@NadiTheg that doesn't mean he's stupid
@@andrei-ur7jj Exactly. Sounds like someone's jealous. I watched this video 3 times so I remember everything. How is he stupid? This video was helpful.
I totally agree my guy, I would definitely include neutral grip chinups cos I have been doing them for 5-6 months and my arms definitely gotten bigger. More importantly, ALL OF MY ARMS in general have increased in size. Especially the backs of them. Plus insane definition. He obviously hasn't been doing them last ng enough to see results.👍👍👍🏋️