Top 4 BICEPS Exercises (Brutal Stretch!)
HTML-код
- Опубликовано: 17 мар 2024
- Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!
Развлечения
Pre-emptively responding to comments:
1. “Just do basic barbell/dumbbell curls. Stick to the basics.”
Agree! IF that’s the training style you prefer. I personally prefer at least some exercise variety and the research overall does lean in favour of variety being a good thing. Hitting a muscle from different angles causes better development across all heads of a muscle. Variation can also keep training fun and interesting. IMO if a variation is at least as good as a more basic movement or could potentially be better based on sound biomechanical reasoning, I think it’s at least worth trying! What do you have to lose?
2. “All this long muscle length/ stretch-mediated hypertrophy stuff is getting carried away.”
Maybe. I’m personally confident that long-muscle length training is at LEAST better than short-muscle length training for the most part but I am very eager to see more research on this topic in more experienced trainees. I am going to help run a study in more advanced lifters comparing full rom training to long length partials a little later this year. Depending on the results, I think we’ll either see people continue to emphasize the stretch in their content (sorry! but if it works, it works) or you’ll see it die down! Either way, we’ll get closer to the truth about what maximizes gains, which is cool!!
I honestly love your work and it has been beneficial for me
Jeff.
Can you please do a video on how to break through plateus? Been training for 1.5 years and it could be interesting to know common pitsfalls that stalls progress and strategies to deal with them during the first 5 years of training. Maybe for each year?
Is it true that triceps don't grow from long lengths?
Try to make sure people in the study are not aware of the hypothesis that long length is better
@@Jimbilbenagreed, this could really influence/biais the results
"Start with the weak arm first and match the reps with the other" is genius
definitely a good rule to follow with any unilateral exercise!
The other way around seems fine too. Do your strong side first and do a myorep match on the weaker one.
@@josephchoi1603yeah if you can support/assist the weaker arm and go to failure or beyond it will probably provide a similar result to limiting the stronger arm
By genius you mean basic? Thanks for the updoots kind strangers
@@warrenhenning8064only if there is a strength imbalance in arms, if both arms are of similar strength then giving some rest time before switching to the other arm is better.
Nothing is more humbling than incline dumbbell curls with no cheating, no elbow drift and no momentum.
There is, doing them with your elbows against the preacher bench or the pads of a lat pulldown
@@nomongosinthaworldNever do curls on a lat pulldown machine.
throw in a bit of ego lifting for extra gains
@@marken816Never tell anyone to never do anything unless it's something dangerous.
@@Yugemosnever tell anyone to never tell anyone to never do anything unless it’s something dangerous
99+ missed calls from Mario rios
You mean in flat Preacher curl yes it's a TRASH
Damn people still care about that guy?
@@myth1c4lz You cared enough to reply perma D.Y.E.L
@@myth1c4lz his brother just reacted to his back exercise video when he was on the floor 💀💀
true
Any and all success that comes to this man is beyond deserved. HOLY S***. Dude has gone from an amateur science based yt lifting channel to arguably one of the most professional and well polished source for science-based fitness information. I'm constantly blown away by how this man finds a way to not only push himself physically, but professionally. The content is A+, the information and fact-checking A+, delivery A+, entertainment factor A+... this man deserves his spot on fitness YT's Mount Rushmore. Never have I ever felt so compelled to publicly ride another man's nuts like this but honestly I feel it's beyond well-deserved.
Keep it up bro! We appreciate everything you do
Team3DAlpha is imo the best science based yt lifting channel, but, yeah, jeff is def one of the best.
Not glazing hard enough
You have some of his poo on the end of your nose from when you did him sucky sucky. Just so you know 👍🏼
Relax bro what did you just find bodybuilding and it’s blowing your little mind this is common stuff
I didn’t even read your whole comment but dam you’re glazing so hard go rub one out then delete comment
The Bayesian curl is an absolute game changer for the stretch and pump.. The biceps are literally on fire begging for mercy. 🔥
Have been lifting many years and had gone lighter on many standard bicep movements due to soreness in tendons and not getting a pump from the usual bicep exercises. Holy hell, I tried these and have bicep pump and DOMS for the first time in years. They're great
Also great editing, the sound effects killed it 👌
The shake effect for "two steps forward" too.
Jeff is such a G when it comes to science based lifting. We appreciate you a lot ❤️
Yes. Jeff Cavaliere rules!
A nerd *
This isn’t science, find me an actual real scientific study that shows these are more effective than normal barbell curls. They don’t exist. This is just silliness for the sake of it
I'm personally a big fan of lengthened partials on preacher curls
Me too..
As good an exercise as that is, you’re still not fully lengthening the bicep because your arm is out in front.
Your arm has to be behind the body in order for the bicep to be fully lengthened.
Edit: Why? Because shoulder flexion is a function of the bicep too (kinda), not just elbow flexion. By getting the arm behind the body, you lengthen the bicep and the front delt.
It’s in a vulnerable position back there where it’s weaker. That’s why so few people’s egos allow them to perform exercises in that weaker range.
Only the longhead of the bicep isn't fully stretched so i think preachers are still good
@@CursedWheelieBin ya it is good as an additional exercise. My primary exercise is the baysian curl.
Whoever you got filming and editing is doing a great job
I’m so glad I found your page! THE best of the best fitness content!
This guy's videos are so good for no reason
That bench slide was aesthetic ❤
More like this, Jeff! Hopefully all the guys do these & stay away from the preacher curl equipment I want to use 😬
I 100% agree with this science-based list as far as biceps growth goes. Personally, I do 2 of these and 1 other that on paper shouldn't be as good, but just gives me great MMC, pump, and disruption.
What's the other? Just curious.
Disruption?
@@Scion15Would be things like soreness and how trashed the muscle feels after training
Man, you are the most helpful, informative, and inspiring fitness content creator I've seen. Can't wait to try this out in the morning!
Uploaded seven hours ago... I could've watched this before my pull session, I'm gonna have to do them all to make up for it next round.
(Thank you Jeff!)
hey, didn’t know cats could hit the gym. bicep reveal when!11!!
Try sticking to your routine for a couple of months and not letting random youtube videos influence your choices.
Yo nightmind lifts hell yeah not who i was expecting to see in this comment section
I would’ve never thought u would be here, THATS CRAZY
I started doing Bayesian curls and my biceps have exploded in size it's insane, even though I trained with the same intensity in normal curls previously.
Bayesian curls are definitely one of the most under-utilized biceps exercises out there, even more so than chin-ups (though close-grip pull-ups are a contender). I do these pretty often and they're one of my favorites. I do a variation on suspension (I use rings) as a sort of pseudo-hefesto curl.
It's funny, though, I've been doing these for years and never knew their name. 😂
Thanks, Jeff!
artistry with the camera and editing. nobody is doing it better
There's this one dude who has crazy graphics and edits for these info shorts. Ahead of Jeff in that regard
@@hotdogint Davis Diley, I assume? Yeah, both these dudes are killing it
@@denbywindsor290 Yeah that guy, he goes to the next level
I followed his advice for 6 months....Dis Man is the GOAT
Your novelty is deeply appreciated Jeff!
I do the first two and I love them.
I just bought a home gym that has the 'rows' but I never thought of using it for curls! I've been using my ole 'preachers bench' which is still an incredible simple bicep concentrated exercise. can't wait to try this new !
Thanks. Can you make the same video with triceps?
every curl variant behind ur back is awesome for bicep imo ...bayesian cable curls are just awesome
Edits are sick !!
🔥🔥🔥 deep stretches in the workout keeps the muscles fluid and quickly active. This is good.
Dude love your content, it’s been so helpful and I doubt anyone could explain it better keep up the amazing work 💪🏽💪🏽💪🏽
Been doing incline hammer curls and bayesian curls on a new arm day for a couple weeks already and they're amazing
Why would you do incline hammer curls? The brachialis doesn’t cross the shoulder joint so having your arm behind you doesn’t lengthen or shorten the brachialis at all. Imo you’re better off doing the most comfortable hammer curl variation
@@hughhagen4968 it is the most comfortable hammer curl variation for me and I don't want to try to isolate the brachialis. Even when doing hammer curls I want to hit both heads hard
@@hughhagen4968the long head of the biceps will still be doing elbow flexion, my guy. you dont need to isolate your brachialis
I love this sooo much Jeff!
I benefit from a good stretch. I'm extremely flexible so full rom to stretch the muscle properly is needed.
I love the technicality and clear communication style you have. "place your elbow here. Avoid this. The stretch curve feels like this."
You're my go to for anything lifting science, hands down.
These are pretty good actually
The editing is insanely good
I needed this... So stagnant on my bicep/triceps
Have done the outwards rotation, in the incline position, for years. It is seriously one of the best variations ! Really burns right 😇
Best fitness channel in RUclips ❤❤
I personally like to do incline dumbbell curls, hammer curls with a rope on a cable machine standing up and drag curls
What about leaning against the preacher curl pad. Love this
I’ll give a couple of these a go. I went to a physio due to a Grade 1 strain and according to them, Preacher curls is a common cause of strains. I need to look into it further but it was interesting to hear.
I would happily do all of these once I find my gym as empty as this! 😅
I was thinking EXATCLTY that. I will never be able to do that last one. 😅
workout late at night no one is there. I finish work about 9pm so I always get there 10pm and no one is there.
Looking for a new deep stretch bicep exercise for this week and The Bayesian looks FIRE!
Man I'm so glad I found your channel 💪🏻💪🏻🤙🏼🤙🏼
Really good editing
Just swapped these for my bicep workout yesterday and, I haven’t been this sore in a minute. Great recs
I’ve been doing the standing Bayesian cable curl for almost two years now without knowing it was a real thing. I just figured a deeper stretch and the constant tension at all points of the exercise would do better and I had great results. I feel justified now 💪
Added the Bayesian yesterday after seeing this video and loved it, will definitely be using it often.
Been wanting to refine my biceps workouts so this is great! thanks man
Great choice of background music. That's why you're our champ, Jeff. Attention to detail.
I always wait fr jeff's awesome exercise hacks. Another great one.
Great tips! Thanks!
Can you do the next one on delts
A curl laying on the preacher curl pad is also great too, such a nice resistance curve and stretch
These are really interesting ones, thanks for some new exercises!
Damn i can feel the burn just watching 😮
Man, I can't wait to have my body back, keep em coming man. I need all the tips and what not I can get!😅
Great videos man!
Definitely gonna try the second excerise tomorrow
Yea these are much better than the last short!!
Honorary mention to pelican curls
i do all of these and the bayesian curl is insane
Close grip palms up pull down is amazing
These lengthed straight arm bicep tension positions is why gymnasts have such big biceps.
What’s the difference between the two behind the back cable curl variations?
those seated cable curls look crazy
bros a little king
I think the flat bench preacher curl would be more effective with a cable so you are getting full tension through the whole movement. The horizontal plain will only give you resistance in the first 45 degrees or so. If you use a cable you get full resistance in the horizontal plain through the full contraction
now one for triceps!!
I do preacher curls, wide grip barbell curls, dumbell hammer curls, two cable twist curls. My biceps are insane for a natty
holy content creation
Great!! Now do one for triceps please 🙏🏻
@jeffNippard.
Thank you for your indication on Yr Exercises, an have a good day at the Gym .
Fm Tom UK.
i dont really like all your scientific workouts, but the flat bench curl felt amazing, nice one
Nice, thanks
The incline dumbbell curl is no joke, it doesn’t take a lot of weight. The pump you get is also pretty insane.
What are those triceps 🫨😵💫
Your triceps are huge. I follow your videos but I find that preacher curls isolate the best from what I have personally experienced. With little fatigue in surrounding muscle groups
YESSS thank you for these!!
No.4 is crazy !
Good advice if you dont want very big biceps!!
Keep it old school guys, Straight bar curls and heavy dumbbell curls!
Pelican curls on rings is my #1. Absolutely brutal for any level.
Pelican curls mentioned, woooohooo!!!!
Look at this little guy
Hey Jeff, could you make a video analyzing Steve Reeves training program?
Reverse grip straight bar curls are magic for your brachialis if you want truly massive defined arms you need to train your brachialis every arm work out.
great video
ITS OVER 9000!!!!
I love flat bench preacher curls, my favorite variation of these is I sit up just a tad bit higher and use my cable machine with either a D handle or a short straight bar.
It's also much superior than whatever Nippard is suggesting. Doing it with dumbells is like doing kickbacks, there's zero tension at the bottom of a kickback, and at the top of the preacher curl. Doing it with cables is a no-brainer.
Yup, good job. now try static bicep exercises and pelican curls like gymnast.
Thank you so much for this video 🫶🏻
Wonder what Bugenhagen has to say about this
“how about I ‘stretch’ my hands around your pencilneck instead!”
"WeReS tHe BaReBeLl CuRl!!!"
-Sticky Ricky asked calmly
@@loganprichard1439Barbell curl is a shitty exercise. While yes, it does work very well, for myself and many others it's so goddamn taxing on wrists. It hurts.
IMO basics are for big muscles. Barbell squat, bench, barbell row, OHP, conventional deadlift, pull-ups.
Isolating arms and side delts? Hamstrings, calves? Do whatever you want.
@@marken816 Sounds like you need to strengthen your grip by horsecocking some heavy ass weight.
@@loganprichard1439 It's not grip. I deadlift and row heavy plenty, no straps. It's the supinated position that hurts my wrist. It's not soreness or joint ache, it's pain.
A mix of menno and milo's movements
My bi workouts have been stale. Good variations
Recently started doing incline curls again 🔥
I like the vertical side of the preacher bench, rather than the incline side.
Perfect bro ❤️
Gonna try 2 and 3
1 and 4 are great staples
let this man cook!!!🔥🔥🔥🗣️🗣️🔥🔥
"move the bench" que animation of Jeff splitting the ground
I absolutely love doing seated baysian curls. The only issue is the amount of equipment required. I can't always drag a bench over to the cable machine when it's busy. For that reason I just do an incline dumbell curl with about 30° and lengthened partials.
Thanks 😊
My biceps finally started to grow after the incline bench curls, by making drop sets. It burns like hell