Biceps Exercises Ranked (BEST TO WORST!)
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- เผยแพร่เมื่อ 9 มิ.ย. 2024
- There are so many biceps exercises, but which ones should you be focusing your efforts on if you want to build bigger biceps? In this video, I’m going to give you the most popular bicep exercises ranked from worst to best and help you to determine which ones you should be doing and which you can probably do without.
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With that said, we have to lay out the criteria for the biceps exercise selection, which you will find laid out in the video.
Now, let’s break down the ranking categories and see where each bicep exercise sits on the list.
WORST
1. Concentration Curls
2. Reverse Curls
3. Biceps Pushup
The concentration curl kicks off this list in the worst category. Why? Well, the concentration curl is non-athletic version of the curl where you are completely seated and off your feet.
The reverse curl is a great curling movement, but not a great biceps exercise. It comes down to the simple anatomy and bio-mechanics; the reverse curl does not target the biceps, but instead the brachioradialis.
The biceps pushup will always remain at the bottom of the list for me for one simple reason… it doesn’t hit your biceps. At all. You’re better off skipping this one entirely if you want bigger arms.
BETTER
4. Inverted Chin Curls
5. Zottman Curls
6. Preacher Curls
7. Cable Curls
Inverted chin curls are a solid bodyweight option to train your biceps, but can be hard to overload. This can be an issue because the movement will become too easy unless you can start adding weight via a weighted vest.
Zottman curls allow for the biceps to achieve their main function of elbow flexion, but the limiter of this exercise is the lack of eccentric overload on the biceps with eccentric portion being the strongest function of the biceps. By pronating the hands, the eccentric focus goes to the brachioradialis instead.
Preacher curls often give a false sense of security because you are bracing your elbows against the pad, giving the impression that you can handle more weight. Unfortunately, this line of thinking is risky.
Cable curls are great for achieving a good contraction on the biceps at the top of the movement. Unfortunately, at the bottom of the movement, you lose tension on the biceps due to the line force being in direct line with the muscles.
BETTER STILL
8. Spider Curls
9. Drag Curls
10. Cable Flex Curls / Lip Buster Curls
11. Waiter Curls
Spider curls are awesome for developing mind-muscle-connection with the biceps in their peak contracted state. Not only that, but there is a freedom of movement that you don’t find in some other bicep exercises.
Drag curls are the first option on this list to target the long head of the biceps. This is done by getting the elbows back behind the body, which allows for more stretch on the long head of the biceps.
Cable flex curls (also known as the lip buster curl), using a higher anchor point elaborates on the cable curl by getting the shoulder into flexion, an important secondary component of biceps function.
The waiter curl is an awesome option for getting peak contraction of the biceps that is achievable by keeping the wrists back into extension based on the way you have to hold to dumbbell throughout the exercise.
ALMOST BEST
12. Incline DB Curls
13. Chinups
14. Barbell Curls
The incline db curl is an exercise that I consider to be the best for getting the biceps into that all-important stretch position that is not possible with other biceps exercises outside of the drag curl.
Chinups are probably the best bang for your buck bodyweight bicep builders. Another great benefit is the ease of accessibility since it’s just a reliance on a simple pullup bar.
The barbell curl is a versatile biceps movement in that you can load this exercise well, progressively overload it, and perform it strict or in cheat fashion. Both options, strict or cheat, have different benefits but will get you big biceps.
BEST
15. Alternating Standing DB Curls
The alternating standing db curl is ranked number one on this list due to its effectiveness and versatility. You can offset the dumbbell to achieve maximum load under supination, add external rotation to benefit the shoulders at the same time, and even adding bands to accommodate overlapping strength curves.
For a complete step by step workout program that was created with the same level of science behind the selection of every exercise in the plans, be sure to head to athleanx.com via the link below and check out the program selector tool. Answer just a few questions and find the plan that is best suited to your current goals.
For more videos on exercises to build bigger biceps and the biceps workouts / biceps exercises, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so that you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
If you want big arms, you need to train your triceps along with your biceps. Here is a 22 day arm workout that is guaranteed to deliver - th-cam.com/video/6QgR6Tjle7g/w-d-xo.html
Just found the almost-best exercises are marked as "better-still" in green subtitle in this bicep video. Might be a miss you wanna revise?
good vid, hopefully I can increase my tool box, I've been stuck at the same curl weight for 4 months, only been doing the "best" curls and twisting curls, Gonna try some of the extension ones as my wrist's are toast and that causes a lot of issues.
amen, I see so many knobs with giant biceps and the back of the arm is flat. The triceps is 2/3s of your arm, bro.
@athleanx Be careful, your head tends to go forward when sitting on an incline bench, which is not good for your neck.
Brilliant point. Especially since you're indicating that understanding the difference between forearms and biceps forearms are part of the arm. Just like cats are part of the leg and require different training. Sounds simple but most people will be surprisingly don't get that
Timestamps
Worst:
1:16 - Concentration Curls
2:23 - Reverse Curls
3:13 - Bicep Pushups
Better:
4:13 - Inverted Chin Curls
5:00 - Zottman Curls
5:47 - Preacher Curls
6:55 - Cable Curls
Better Still:
8:14 - Cable Flex Curls
8:52 - Drag Curls
9:44 - Spider Curl
10:34 - DB Waiter Curls
Almost Best:
11:47 - Incline DB Curls
12:45 - Chinups
13:50 - Barbell Curls
Best:
15:01 - Alt. Standing DB Curls
Thanks broskk
Thanks for listing all the exercises out when time stamps. Greatly appreciated.
Thanks for this. Maybe this cement could get pinned?
Not all heroes wear capes, thanks man
I was searching for you, when the world needed you the most, you returned
Hey Jeff! I’ve watched many of the Ranked series videos and they changed my workouts completely. I was impressed on how much energy and time I was throwing away in exercises that don’t contribute as much or have limitations or come with execution risks. A total eye opener! The way you narrate and explain while performing the exercises are very helpful to understand the science and physics behind each one of them. Kudos and keep it up! I am sure I will be getting better results now. Thanks!
Would love to see a Forearm Exercises Ranked!
Coming soon!
Don’t use straps
We all know the best for that one…
My skinny forearms could definitely do with a video about building forearms
Jesse has a good one for the right arm 😉
after some years of getting out of the military i felt like i wouldn't be the same after and certain movements caused pain. felt like it was a bit past me. and actually gained about 90lbs. but watching this content is what got me back into lifting. following these tier list has helped alot to boost confidence. so far i am back down to 219 about 50 lbs down. and a noticeable difference in pec back and arms. i know it is just a comment in here but thank you for showing different ways to lift even with injuries
I feel your pain the military destroyed my back and knees i thought it was damn near impossible to develop my legs because of the pain
Good on you. Keep at it. I personally work on core, and let everything else follow. That can mean just sitting straight on an off day.
Keep it up, man
Prayers to you sir, thank you for your service , and keep making big gains and strides in life and the gym! 🙏
Great job with your progress! You did great losing all that weight!
Man, I just started lifting weight and your channel is incredibly helpful primarily for the accurate demonstrations and all the explanations of the muscle functions and movements always with a concern towards safety. Thank u so much and congrats on your work! Cheers from Brazil
Love the time & effort you invest to pass on your immense knowledge and experience to Fitness enthusiasts across the world. The presentation style is fantastic too. Much Appreciated!!
*NEW “FAST ACTION” Q&A* - What's your favorite biceps exercise and why? Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
How do I motivate myself to exercise in a hectic daily schedule?
Please make a Video on Full Body (POWER) Workout.
I mean (Strength + Speed) = POWER
Giveaway
Y’all when he says separate comment he doesn’t mean reply to his comment
How many lbs of muscle can the average guy build in 1 year?
Just finished arm day! Happy to see all of my exercises are at the top of the list. But that shouldn’t surprise me. I built my workout routine off this channel!
You should try iso preacher curl. If you really want to target the BICEPS and only the biceps, you want to eliminate the use of as many stabilizing muscles that you can. It’s odd how most of the top exercises actually require a lot more stabilization. More freedom of movement isn’t always a good thing, it allows you the possibility to cheat the movement. Again, I high recommend you try iso preacher curl, you’ll be able to properly work the bicep to failure.
I have, too!
The top 4 is what I use too and I also built my routine off of this channel.🙌🏽
Yeah same. I usually have incline db curls, barbell curls and used to do concentration curls but stopped them a couple of weeks ago because they took too long. Any recommendations for a replacement?
@@mileschicken1 you're generally fine with 2 bicep exercises tho. Target the long head and short head. Make sure the brachialis is in involved in some way (neutral grip or certain exercises) and you're good to go!
I absolutely love this series Jeff! These are the absolutely best of the best for strength training videos.
Thank you so much for these, Jeff! Quality content, as always! You've made working out accessible and fun for so many! Wish you all the best! 😃🖐❤️
I really love these ranking videos - they make weight lifting so much more accessible
Please keep doing these! I love seeing the breakdowns between the different muscle groups. It really helps with prioritizing when you don't always have a lot of time to be in the gym
The coherence you have despite so many years teaching is admirable. This video is a summary of all the advice you've given over time and still has the same meaning as the previous videos. My congratulations. You are one of the few on youtube with original content, well explained and with deep knowledge about the activity you teach. Keep it up.
Great stuff here. Thanks for all of the explainations! I've learned a couple of new exercises for my biceps from this and I've been working out with weights for over 30 years
This is awesome info Jeff! Some of these I was doing way early on in my fitness/nutrition career. I have learned so much from you and I appreciate it all! Outstanding job!🤘🏽
Been going to the gym consistently for the last 6 months. Went through a rough time that lasted 2/3 years and the gym has helped me a lot. It gives me a routine and the compliments are nice!
Keep it up!
Do you’ve seen changes in that 6months?
Glad to hear it brother, keep it up!
Thank you for these videos I always learn something new and since ive started watching and practicing these teaching my body has gone through a major transformation
Thank you for your series, Jeff, priceless information regardless of age and ability!
My favorite bicep exercise is the alternating bicep curl, because it’s simple, easy and I target both the peak and short heads. I’ve seen your other videos Jeff regarding how to build biceps and what are some of the common mistakes but my question is, how do we know if our form is correct? As an example, I do the waiter, incline, and drag for my peak, but for cross body curls, do I keep my elbows back and curl across? Or do I bring it forward show more of the peak? Your videos are the best and always deliver but I find myself struggling at times to get the form right with different things exercises, like the rear delt row. A follow up question, do you plan to do videos on how to do the exercises correctly? Thank you Jeff.
I enjoy this series a lot. Keep these coming. 👍
Been waiting for the next chapter in this awesome series! Thanks Jeff!
I'd be interested in seeing a series on stretching ranked. It could either be by body region or overall. There are so many ways and scenarios in which to stretch it'll be interesting to see.
#StretchingIsForWimps! LOL (Some are actually quite a sickener, but I never do them before exercise - it tires you out and you lose explosiveness. They should be treated as a workout in their own right, on a separate day)
Eh, daily is not bad in my opinion as long as you know what you are doing. But i agree on the part where you should do i seperatly from lifting. Doing it abit after is perfect in my opinion.
Loving these worst to best workouts! I've already been doing most of these biceps workouts for a long time, but glad to see what Jeff thinks is the best and which is the worst! Thanx Jeff!
Great content and videos Jeff, I’m 52 years old I finished AX-1 but I’m repeating it with the TNT workouts I finally feel like there’s hope for me gaining muscle and getting in the shape
Love it! Thanks Jay. The TNT's are an amazing way to increase the volume a bit to target your weak spots.
My Grandpa was jacked at 70 and always said his secret was no fast/junk food. Keep it up bro💪💪
@@stevecaiza9072 Calories in calories out, that wasn't the secret 💪💪
@@athleanx please do on how to build.stubborn triceps and chest thay don't get sore
@@stevecaiza9072 Stay away from junk food but try to call it snack food because of the horrible slang term for junk food.
I give you a quote of (AWESOME). I give you the quote "Ever fresh taste good".
Thanks so much Jeff!!!! I love your Ranked videos series!!!!
Amazing video, thank you for sharing your knowledge 👏
I freakin love this series! I learn so much so fast. You rock and that's why I go to you for trusted info!
As a former Collegiate athlete it's hard to find workouts (except the ones I make myself, but its hard to coach yourself!) that actually recreate training like an athlete. I've been using your videos for about two years now and I love them! And as a thankyou for helping me out with training and injuries lol I went ahead and purchased your training program. Thanks Jeff, and maybe Jesse but i'm not sure what he really does lol
Ayo Athlean, besides the elbow problem to cable curl it also helps people with wrist problems including me. This series is concise and very informing, thank you.
Best ,most informative ,instructionals out there .I’m sooo glad to have this resource as it really is helping me waste less time and get more gains and prevent injuries.Also it’s made everyone at the gym notice and comment that I must be doing something right ,with the gains I’m getting .Thanks man!
That bicep tear happened to me because I was curling 50+ pounds one handed… 8 months to recover and still don’t trust my arm fully. Careful boys!
Same.bummer
I'm 70 years old and an utter and complete newbie to fitness. I was blessed to stumble upon your channel and you've educated me well enough to take on the job of getting fit with assured physical safety and full confidence of reaching my fitness goals. I purchased your Xero and ATX programs (no kidding!) but I'm sure it'll be three or four years before I can actually do them. At this point (about 3 weeks into training) I'm well started on the task of straightening out my posture and am having wonderful success!
Bless you for your care and for the work you're doing.
P.S. - Say hi to Jesse for me. :))
Check out ATG Knees over Toes guy on you Tube. Perfect programs for longevity.
How are you getting on with your training buddy?
Another outstanding piece! Great stuff Coach!
Jeff you are the king of biceps, you helped me to develop good biceps with one particular workout of yours, with a good peak and now its one of the most developed parts of my body, the drag curl and some others exercises gave me nostalgia of the workout 😢
Thank you Jeff for everything❤️
Thank you for watching man, truly appreciated!
Best:
15:00 - Alt. Standing DB Curls
Almost Best:
11:46 - Incline DB Curls
12:44 - Chinups
13:49 - Barbell Curls
Thanks again!
I love going to my gym and preforming these exercises that others are not doing and missing out on those max gains!
Excellent video...break down and explanation Top Notch as always 👏👏👏👏
I've done incline plus spider curls and there's a noticeable difference in my upper arms now. The best part is that I can push myself doing heavier weights and there's no injuries so far
Hammer curl: "Am I a joke to you?"
Brachialis muscle, not the long head or short head
I always get a great bicep pump from doing hammer curls, and feel it the next day in my biceps.
@Broke boys 999 It also works the biceps
To me it is. Got tennis elbow doing it 😭
I start off with a hammer curl then rotate it near the finish
Jeff you are the best! Great informational content and fantastic production and entertaining to watch.
Absolutely phenomenal video.
In on this one brother! My favorite are cable curls on a seated row machine where you're leaning back. Those absolutely torch the biceps!
I love the smoothness of cable curls in all forms! Looking forward to hanging out and getting some time together brother! Keep killing it.
I'm looking forward to seeing this!
Doesn't just torch the biceps, the elbow too. Careful with that, fella, especially as you get older, damn... 😯
@@athleanx Thank you brother! Likewise, it's an honor!
@@athleanx how about the "sliced up reps" bicep curl? Been doing these ever since you mentioned them and the gains are insane ever since. I want to thank you for that! Greets from the netherlands🏆
Separate PT question - what are you best exercises for patella femoral pain? I was told flat feet brought my knees in and this misalignment along with heavy exercise over 42 years is what’s causing it. Got some orthotics to help the arch in my foot down the chain, now I want to know if I can get back to no more knee pain. Thanks for the videos!
Sled pulls
Great content, thorough explanation.
It's the best biceps exercises rank video ever!
This is a fantastic video concept, thank you.
If you see this comment its killing your gains
Underrated comment bro i definitely laughed😂
😢😭
Yeah yeah yeah
Nooo!
I knew it 🤯
My personal favorite is Zottman curls while leaning against a wall. You hit the biceps and forearms in one single movement. The more muscles you work, the better. After watching this I’ll have to rethink that though.
Hey just discovered your channel after working on my health and fitness on my own for a while. I've been looking for some new ideas and tips and the info here is really helpful.
very good and helpful! I've been lifting 50 yrs now, started with the old Charles Atlas and Joe Weider courses and then went on to weights. Interesting how things change and
advance in exercise science. When I got the old Muscle Builder Power back magazine in the 70s I remember reading about Arnold S and his secret to getting the bicep peak with
his concentration curls. Now it's not a good thing. I'm glad at least I have been doing to the top 2 you've mentioned. I need to add the others. Keep up the good work!
Awesome video Jeff! Been waiting for this one for a while.
My question - I noticed DB Hammer Curls were left off this list. Is that because it has a stronger focus on forearm development? Where would it fall on this list, and what’s a good way to incorporate it into your bicep workout?
Thanks!
+1, I'd like to know what you think of hammer curls also. thanks
Yes
JC, hammer curls please!
The brachialis and the forearms work more in this exercise, they do most of the effort, the bicep do less work in this exercise, but it is still a great exercise that I myself do for the brachialis, it should has a place in your workout routine.
bicep isn't the target muscle
I love the little “back and forth” scene between you and yourself 🤣
Very effective in putting that exercise “to the side” for biceps
Man...what a great video for the Biceps building...thanks for making this video brother....i will definitely start doing these Biceps Curls...IMMEDIATELY.
knowledgeable 🤝 going on 16 months from getting RC/AC/laybrum and long bicep surgically fixed. 2 anchors and some bome shaved off. I currently have no pain. Some stiffness but thats normal. Not very strong but working my way up the latter. Very grateful for these surgeons and mentors like yourself. Best of luck on ypur recovery and pushing foward with your healthy life. Im 41 by the way.
I have been using "Flex Curls" for the last 6 months or so, with the anchor at about shoulder level, and have seen some very nice gains, using a 3/7 rep format (Jeremy Ethier)
Great seeing incline DB curls so high up! Really noticed a difference in muscle growth in an area that I was heavily struggling with before ever since I started using them in my routine 6 months
I don’t recommand that exercise. It goes heavy on your elbow joints!
Man you was recommended in Puregym Bermondsey, uk today!!! By an american or canadian guy doing his deltoids. Google must have heard our convo because up you pop like anything else we talk about during our day. Im glad they were listening because i forgot the name Athlean X hahaha so the spying actually benefited me!!! I am a 38yr old man with rotator cuff injury these videos are bloody amazing!!! Especially as you know the best workouts with the least stress on certain parts of the body i.e shoulders and joints etc... Absolute Godsend thankyou my man. Keep up the great work!!!❤
I love your videos. So funny, and they really help to change up your routine and good variation
Love these ranking videos, it's amazing when I see the exercises that make me cringe get the red cross. I wish most of the gym bros had the same vision. Look forward to the breakdown of specific leg exercises for quads, hamstrings, glutes/hip flexors and calves (if there are enough to cover!).
Why would a concentration curl make you cringe. It’s like a standard bicep building exercise.
Nice to see my bicep movements are at the top of the list! One i've added recently is cable curls in goblet squat position leaning back on the weight. What are your thoughts on that exercise?
Try cable curls on a 45 degree incline bench with elbows fixed into your sides. They will be on fire & take a week to recover
So you need Jeff's bias approval to validate the bicep variation you choose to do? Lol. Who gives a rip what Jeff thinks 🤷♂️ I do concentration curls (which science, not Jeff), which btw are the best bicep variation when done properly for huge biceps. I don't agree with much of anything Jeff likes and dislikes 🤦
This truly helps bro luv you
Thank you for these explanations !!
As a marathon runner, what exercises/muscles do you think are the most important for long distance runners? What would you recommend for strength training to avoid injury?
I always tell runners, everyone likes to focus on the car and they forget about the tires! Keep those feet and ankles strong and healthy. Train balance, plyos, and intrinsic foot/ankle muscles through targeted band work to keep the tires fine tuned. There are actually some good exercises and stretches in the Plantar Fasciitis video that I did that would be a benefit to many as well.
@@athleanx Thank you so much. I’ll check out your PF video!
Hamstrings, glutes, abs.
@@nikolaisalikov1257 Yeah, that and the calves are what I think he meant by the “car.” Thanks!
Great stuff Jeff. I had open heart surgery 2 months ago. Lost 10lbs muscle very quickly. I can use weights but "Nothing" that engages chest. Been trying 10lb dumb bells for curls and tricep extensions. Also using bands I step on and wrapped on a wooden staff. Any suggestions? Can't afford the loss of more muscle. 68 and worked out my whole life, cross training. I would be thankful for any suggestions. Thanks either way.
Is not engaging your chest on workouts a temporary precaution because of the surgery. Either way, maybe you need to get heavier weights or buy like a jug of water and curl that. When i was quarantining, i would curl a liter of water but after a few days it got way too easy. I would recommend to find something heavier than that
Concise, good explanation- well done.
Keep it up bro ❤️❤️❤️.
Very informative.
Thanks.
Good stuff, I agree with your list. The alternating dumbbell curl is my favorite
Its my favourite too, I was worried it wasn't going to be on the list and happy it was number one. 💪🏾
Just tried doing sitting dumbbell curls versus standing ones. Seems the core comes into play a bit more when sitting.
Yes, you are experiencing the effects of isolation. The problem with sitting curls is a lack of functional athleticism; any time you can perform an exercise connected to the floor (i.e., standing up), the benefits will be much more comprehensive.
You know more full body benefit.
Love these series!
next on my list!
Thanks for sharing!!!!!!
Recently I’ve been doing overloaded barbell curls, when I get tired I swing it up and try with all my might to resist the downward portion or dicentric load. Feel like my overall bicep size has increased just in a month.
I've done the same for years, it's been incredibly effective
8:52 - Drag Curls
5:00 - Zottman Curls
10:34 - DB Waiter Curls
15:01 - Alt. Standing DB Curls
My bicep accessory work: machine preacher curls for short head and peak contraction, face-away cable curls for long head and stretch, and pronated barbell curls for the brachialis, with slow eccentrics on all. I’m loving it.
Another great video, thank you for more good information.
I do preacher hammer curls and they are giving me awesome results, the neutral grip feels less risky to tear my bicep than complete supenation
At 54, I've been following the ATHLEAN-X videos for the last 5 years, and it's TOTALLY changed the health of my body. My physique even closely resembles that of Jeff now. *AND PAY CLOSE ATTENTION TO WHAT HE SAYS ABOUT EXTERNAL ROTATION in most of his videos--SAVED MY ASS!*
Can you tell me what part of the video he talks about external rotation? I missed it and cannot find it.
@@alizaka1467 I think he may be referring to the variation described at 15:25. I might be wrong, it could be something else.
@@alizaka1467 Didn't mean to confuse you. *I apologize!* He may not specifically mention external rotation in this video, but he mentions it ROUTINELY throughout his videos. If you type in "Athleen-X external rotation" you will get some videos that specifically cover the subject. Jeff talks about it in basically ALL of his shoulder videos and in most chest videos as well.
@@alizaka1467 Look for "shoulder impingement" videos, too. They will cover the subject in depth. I was miserable. He fixed me!
Great channel mate. 64 soon and just started getting back into weights . Slim man and I always start just with pushups and situps each day and now learning more about weights. Thank you. awesome channel
Dear Jeff
I ve been following your channel since university time (finished uni 6years ago)
I have to say, this ranking idea is the best. I love it
And thank you soo much for great advices and exercises. Whenever i have a fittness or gym related questions, i check your channel
God Bless You my man👍 u r true legend
I did the spider curls in-place of my usual concentration curls, with the weight I was about to step-up from, and I could barely do the same set reps. I'm sticking with this instead of the concentration curls. Thank you for a great series!
Science literally says concentration curls are the best bicep curl variation. Jeff is just being a biast ass.
@@lonerunner89 He literally stated in the video, a lot of people perform concentration curls incorrectly.
Is muscle soreness a good way to measure muscle growth from that workout? Started a new plan with, for example, 20-sep sets of squats on leg day (all exercises 18-26reps) - so I cut the weight and did this workout and ended up much more sore than doing 6-8reps per exercises. Going close to failure with both methods, the higher rep count caused more muscle soreness, does that mean it will cause more muscle growth?
Thanks, great content as always.
No. What you're feeling is a massive influx of metabolites. Regular 'metabolite training' is heavily unsustainable.
The recommendation is implementing this close to the end of a mesocycle, followed by a lovely deload. Source: Mike Israetel
Jeff has made a video on soreness you can see that
Not necessarily, no. But the soreness is an indication you did something your body was not used to. Which means it was a new type of stress that it has to adapt to (adapt as in build muscle).
Switching back and forth between rep ranges every few weeks is a pretty good way to make sure your body has to make new adaptations. So when you’ve done your 20 rep sets for a few weeks, you’ll find that when you go back to 6-8 you’ll get a new spurt of growth because 6-8 will essentially be a new type of stimulus.
Great video, great channel. I waiting for the leg series.
Fantastic video! As always... 👍👍
Actually it is worst to best not best to worst 😄
The dumbbell concentration curl is actually the best.
yes, i love that exercise, the best with proper form
Hi sir I like this ranking series very much
And it is easy to understand. Thank you.
What a great vid! I agree with all of these. Great motivation too!
biceps workout i can do:
10:34 - DB Waiter Curls
13:50 - Barbell Curls
15:01 - Alt. Standing DB Curls
congrats to the first person who found this comment,have a blessed day good luck!
Thankss
Shut up
Bahh humbug 😁✌️
Jeff, I do love the technical approach of your videos.
Any advice on the best curls/shoulder press for osteoarthritis of the shoulder sufferers?
Great vid as always, thanks mate.
where is hammer curl
This channel is so interesting with such interesting content.❤️
I love this channel so much!
Great Job! Thank you
Fantastic Video once again.
You are awesome, thanks to you i can reform my routine
I live in a small dorm room and don't have enough space but buying 2 barbells for the alt barbell curl and sticking a rod in my doorway allows me to do great excercises from this video and others. Thanks!
Jeff u r genius. I found exactly what I was searching for. Cuz of u bro! Thanks
Great video! Very informative!