💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.
Hi had a quick question what would you think is better going for lesser weights or having a slightly bad form because in my case I don’t wanna go any lower because on my last two I’m literally pulling that sh up for 4-5 seconds and, completing my set one rep behind muscle failure. I guess you kinda brought tangos up but if you or someone else could give some clarification that’d be cool
sean's form is actually a bit off. it is usually allowed to swing the elbow a little but not that much. you're just still adding stress to your delts. the range of motion for bicep curls doesn't necessarily have to be up to your face.
The bicep does aid in shoulder flexion too. Sometimes you’ll feel the extra squeeze in the bicep. It’s because the bicep crosses the shoulder joint. That being said, you don’t have to raise it so high that you fatigue the shoulder before the biceps
@@aidans_journey02 that "sometimes" is not necessary for hypertrophy. the moment your whole arm moves and not just your forearms, your shoulder muscles will aid on carrying the weight.
On biceps and triceps, I always "lock" my elbows next to my body and only move my lower arms. That way it is purely done by the target muscle, the other muscles only lock my upper arm
@@urmommmmmmmm897facts this clown in this vid was still moving his elbows. To really test ur true bicep strength keep ur elbows still. The way this dude shows in the vid never the way i was taught this in my weightlifting class this dudes a cocky clown
Using the shoulders on the final portion of the curl isn't a problem. Doctor Mike and Jared from Renaissance Periodization go over this in detail in their channel. The main problem is that he needs to fully extend his arms and keep his elbow a bit forward.
It's actually correct to use your shoulder movement, as long as the shoulder isn't used to "swing" the weight in to motion. The biceps doesn't just end at your shoulder, it actually extends into your shoulder. So if you want to fully strech and contract the whole biceps fiber, you go all the way up, which includes a shoulder movement.
@@CrniWuk damn all this time I've been trying to keep my shoulders and arms as straight at possible without moving them, you're telling me I've been doing it wrong fir all this time haha😅
I thought the same thing. Then I look a closer look and realized that this guy 100% looks like he takes steroids, so it’s no wonder he can’t even do bicep curls correctly while having suspiciously balloon-y arms.
The Shepherd’s Desire ‘The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life’ -John 10:10 What is the desire of the Good Shepherd for His sheep? His desire for His flock is for them to flourish. He wants them to be well-fed and cared for. He wants them to be content and satisfied. Jesus said, “The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. I am the good shepherd. The good shepherd sacrifices his life for the sheep” (John 10:10-11) However, this abundant life that Jesus spoke of may not necessarily be a long one. But it certainly is a full one. Medical science has had breakthroughs of late that might extend our lives. But only Jesus Christ can add life to our years. It is the Good Shepherd’s joy to lead us to “green meadows” and “beside peaceful streams” (see Psalm 23:2) Jesus not only promises life beyond the grave. He also said, “My purpose is to give them a rich and satisfying life” (John 10:10) Thus, like David we can say, “The Lord is my shepherd; I have all that I need” (Psalm 23:1) Contentment is a great thing to have in our lives. The apostle Paul said, “Not that I was ever in need, for I have learned how to be content with whatever I have. I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength” (Philippians 4:11-13) It isn’t the idea of being content because we have a lot; rather, it’s being content regardless of what we have. As followers of Jesus Christ, our contentment doesn’t come from what we have; it comes from Who we know. We know this is true because there are so many miserable, wealthy people in the world today. We read about them all the time. Their lives are falling apart. Their marriages are falling apart. They’re battling addictions. And they are not content. But we can find contentment in a relationship with the Good Shepherd. Jesus said, “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom” (Luke 12:32) And Hebrews 13:5 tells us, “Don’t love money; be satisfied with what you have. For God has said, ‘I will never fail you. I will never abandon you’” God isn’t austere and angry and reluctant to work in our lives. He loves us and has a tender heart toward us. And it gives Him pleasure to give to us His kingdom and His blessing. When you put your trust in Christ, not only does He forgive you of your sins, but He also puts His righteousness in your spiritual account, so to speak. Your account is full. And everything you need to live a full and productive life is there in a relationship with God.
I love how he still moves his shoulders slightly at the top. Part of the bicep wraps and attaches just above and around the shoulders. Doing what he describes is the true full contraction of the bicep.
To everyone asking "Yo who lifts like that though?" The answer is ego lifters. They just want whatever they're lifting to be the biggest number possible, and they want that number to be higher than the guy next to them.
I do half curls because im an arm wrestler so it's not really ego and i do curls with full range too but i do it with lightweight and fast reps for speed and endurance because i usually go to failure with full range but yea overall doing half curls is not really an ego lift... unless you do it like an idiot
The Shepherd’s Desire ‘The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life’ -John 10:10 What is the desire of the Good Shepherd for His sheep? His desire for His flock is for them to flourish. He wants them to be well-fed and cared for. He wants them to be content and satisfied. Jesus said, “The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. I am the good shepherd. The good shepherd sacrifices his life for the sheep” (John 10:10-11) However, this abundant life that Jesus spoke of may not necessarily be a long one. But it certainly is a full one. Medical science has had breakthroughs of late that might extend our lives. But only Jesus Christ can add life to our years. It is the Good Shepherd’s joy to lead us to “green meadows” and “beside peaceful streams” (see Psalm 23:2) Jesus not only promises life beyond the grave. He also said, “My purpose is to give them a rich and satisfying life” (John 10:10) Thus, like David we can say, “The Lord is my shepherd; I have all that I need” (Psalm 23:1) Contentment is a great thing to have in our lives. The apostle Paul said, “Not that I was ever in need, for I have learned how to be content with whatever I have. I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength” (Philippians 4:11-13) It isn’t the idea of being content because we have a lot; rather, it’s being content regardless of what we have. As followers of Jesus Christ, our contentment doesn’t come from what we have; it comes from Who we know. We know this is true because there are so many miserable, wealthy people in the world today. We read about them all the time. Their lives are falling apart. Their marriages are falling apart. They’re battling addictions. And they are not content. But we can find contentment in a relationship with the Good Shepherd. Jesus said, “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom” (Luke 12:32) And Hebrews 13:5 tells us, “Don’t love money; be satisfied with what you have. For God has said, ‘I will never fail you. I will never abandon you’” God isn’t austere and angry and reluctant to work in our lives. He loves us and has a tender heart toward us. And it gives Him pleasure to give to us His kingdom and His blessing. When you put your trust in Christ, not only does He forgive you of your sins, but He also puts His righteousness in your spiritual account, so to speak. Your account is full. And everything you need to live a full and productive life is there in a relationship with God.
I used to see a guy at the gym do that all the time. He had big arms, bit I had to wonder how long it took. He laughed at me when I pointed out the form issue and warned he also risked injury. I caught up to him in 6 months of training using lighter weight and better form. Will admit, maybe I'm a fast gainer. Usually even when I focus on losing fat, I tend to maintain a steady weight while losing inches.
Love how the incorrect form is hilariously exaggerated bc your “correct” form is also bad Edit: I take it back. I now realise he's got fine form Second Edit: I take back the takeback. The elbow movement is clearly cheating the rep.
he's correcting the elbow flexion portion of the movement, if you actually look at his other videos, he does perform the correct movement and advises towards that
@@smartsimplefit physique pics are irrelevant when he’s stating facts He’s not making fun of anyone’s physique, just the form which is indeed not correct
Well a lot of people dont extend their arms fully. Wether that on a standing dumbell curl, preacher curl or machine curls. Why? Cus you can curl more and people love their ego.
@@SyncBoxer Eh have you been to a random commercial gym with skinny teenage dudes with no knowledge? Honestly I see more people with worse form than what he's showing here than better.
Only newbies & influencers trying appeal to newbies keep arms perfectly by their sides. Lifting them up makes your biceps contract Harder which is why everybody with real world experience does is
A lot of people don't understand that both heads of the biceps insert on the scapula at the supraglenoid tubercle and coracoid process, so maximal contraction of the biceps WILL cause some shoulder flexion. If the shoulder joint doesn't flex a little, you're not maximally contracting the biceps
@@goosefraba2385the rep itself is poor tho... he's still swinging... Why are the elbows moving at all. You've just copied what the guy said in the video to back him up 😂
With so many videos out there, you can see that there are some showing you the wrong way. You have been consistent. And I appreciate that you never have any gimmicks
“Feeling it” doesn’t mean that much. You really “feel” the biceps when you flex them, doesn’t mean they’re being worked optimally. Biceps cross over the shoulder joint meaning they have a role in shoulder flexion, so slight movement isn’t actually detrimental in any way and can actually help the biceps go through a slightly fuller range of motion, as long as you aren’t swinging the weight because that’s when you can start to involve delts more than what is desired. I’m pretty sure Dr. Mike has a video on the topic, you can look it up if you like
The Shepherd’s Desire ‘The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life’ -John 10:10 What is the desire of the Good Shepherd for His sheep? His desire for His flock is for them to flourish. He wants them to be well-fed and cared for. He wants them to be content and satisfied. Jesus said, “The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. I am the good shepherd. The good shepherd sacrifices his life for the sheep” (John 10:10-11) However, this abundant life that Jesus spoke of may not necessarily be a long one. But it certainly is a full one. Medical science has had breakthroughs of late that might extend our lives. But only Jesus Christ can add life to our years. It is the Good Shepherd’s joy to lead us to “green meadows” and “beside peaceful streams” (see Psalm 23:2) Jesus not only promises life beyond the grave. He also said, “My purpose is to give them a rich and satisfying life” (John 10:10) Thus, like David we can say, “The Lord is my shepherd; I have all that I need” (Psalm 23:1) Contentment is a great thing to have in our lives. The apostle Paul said, “Not that I was ever in need, for I have learned how to be content with whatever I have. I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength” (Philippians 4:11-13) It isn’t the idea of being content because we have a lot; rather, it’s being content regardless of what we have. As followers of Jesus Christ, our contentment doesn’t come from what we have; it comes from Who we know. We know this is true because there are so many miserable, wealthy people in the world today. We read about them all the time. Their lives are falling apart. Their marriages are falling apart. They’re battling addictions. And they are not content. But we can find contentment in a relationship with the Good Shepherd. Jesus said, “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom” (Luke 12:32) And Hebrews 13:5 tells us, “Don’t love money; be satisfied with what you have. For God has said, ‘I will never fail you. I will never abandon you’” God isn’t austere and angry and reluctant to work in our lives. He loves us and has a tender heart toward us. And it gives Him pleasure to give to us His kingdom and His blessing. When you put your trust in Christ, not only does He forgive you of your sins, but He also puts His righteousness in your spiritual account, so to speak. Your account is full. And everything you need to live a full and productive life is there in a relationship with God.
Am I the only one who thought both examples looked the same...... Got to watch this a few more times. Edit: The second video je has his arm straight at the bottom.
@@Poopyturdy the biceps aid in shoulder flexion? If u were to keep your elbows completely stiff you’d be sacrificing rom leading to less mechanical tension therefore not optimizing gains. This guy isn’t at all a dummy. He knows wut he’s talking ab.
@@trenhen4311 who cares for spelling this is TH-cam and this is the last time I’ll say it. You and this dummy are completely wrong. He’s showing an incorrect bicep curls twice. There’s people out there with actual knowledge. This guy isn’t one of them.
It wasnt a swing, it was the completion of the curl. The long head of the biceps attached on the shoulder, so you need to finish the curl where he had it. Or do some spider curls, high cable curls to replicate the same.
Using your shoulders isn’t the end of the world as that is a function of the bicep. A good mixup for bicep curls is to bring it up to your face and then super slowly extend your elbows. Makes the concentric easier but you can burn up your biceps on the slow eccentric motion.
Worked with a bloke who literally tore his bicep from the bone. He was surprised that he could still flex at the elbow. He could not however probate his forearm. Pronation is most important mate.
Question: I have always done my dumbell curls by having a "hammer grip/neutral grip" at the bottom and twisting it on the way up to a supinated grip at the top. Is this better or worse than to have it supinated all the time?
That looks like a good exercise for the front delts tho. Especially for those with shoulder impingement issues from standard pressing. By accident a new exercise was invented lol
The tendons in my elbows start hurting after a couple sets of curls, prevents me from pushing my actual muscles, any fix? It is mainly the arm that I used for throwing in baseball that was often in pain.
Elbow flexion is NOT the primary function of the biceps but rather the brachialis muscle that lies deeper in the arm and generates 50% more power for elbow flexion than the biceps brachii. The biceps are mostly involved in supination (aka forearm rotation). It is actually rotation of the forearm from facing away to facing towards the body which activates the biceps and not just elbow flexion as demonstrated.
@@SandboxerOfficial By using dumbbells instead of a bar and rotating on the way up. So start with your hands by your sides or even better fingers pointing behind you (pronation) and twist on the way up so that your fingers point towards your face (supination).
Dude, your whole comment is like 90% BS. You're basically telling us that biceps and brachialis are working separately and you have to work out them separately by doing different exercises? But they work together, and elbow flexion IS the primary function of the bicep. AND forearm supination is the primary function too. Crazy, how a muscle can have different functions at the same time, right? By your logic dudes can just rotate their forearms all day in the gyms and have Arnold-sized biceps. Gee, I wonder why it's not happening
@@KeksimusMaximus One muscle can't have two primary functions. Primary means first. It implies that you give a numbering to functions. But two muscles can have the same movement as their primary function.
If I'm gonna isolate them. Sitting on the bench with the back raised, slightly tilted back so my arms are straight up and down but my torso is slightly back. Use a little lighter weight than normal. Explode up and slow descend. Gives a killer pump
But then you miss out on having that bit of shoulder flexion, meaning missing out on Full contraction. The bicep flexes the shoulder as well as the elbow.
Is there any befit to doing one are at the time ? I always do one arm at the time, it takes longer but I feel like my form is much better when doing it like that
Im 32 years old and I use to workout hard in my early 20's. I ended up hurting my infraspinatus muscles aka rotator cuffs at the age of 26. I quit working out after that because of the pain. After watching Sam for about a weeks now, he is really inspiring me to get back at it and fix my injury.
@@pyromaniac999 i heard ppl saying that involving the shoulders isn't a bad thing since part of ur bicep extents into the shoulder but I'm not sure how viable that is
I see it in the gym all the time with beginners. I'm guessing someone told them it's advantageous to keep tension on your biceps, so they refuse to straighten their arms.
@@pyromaniac999Putting anything "on g" is blasphemy and more than enough for you to cause hostility towards God. You don't need to use His name to prove anything to anyone! You will cause torment and open spiritual malice towards you and your Loved ones. Repent (turn away) and grow closer to Him by doing so... otherwise you will know exactly why negative energy and lack of self-control within you is going to grow stronger until you lose everything you have... I care that you know, and I know this is simply a workout video... I was trying to enjoy the content, but I cannot let you go ignorantly without you being aware. Also, someone you care about is praying for you. Don't deny them, ask them what they know and how they know, you'll learn things about yourself as well! God Bless You, And I Pray Peace Unto You And Your Family.. In The Mighty Name Of Yeshua (Jesus) 🙌🏽 Ameen 🙏🏽
Already ahead of you brother. I've been lifting hard here lately i'm super excited to be back in the game. I love armrestling And recommend looking into some of the workouts. Builds stupid strong hands and forearms!
Do 1 arm at a time so you can focus on that and keep good form. You should have your elbows tucked into your sides and not moving at all, so all the work is done by tue biceps and isn't affected by the shoulders
Thanks alot i js got a adjustable dumbell set for Christmas and im 14 so i dont really have any clue to do these properly and i would like to start to get abit of muscle this should help thanks again happy mew year 🎉
For beginners, yes. Probably even for your first year or two of lifting. But there comes a point when gains plateau. At this intermediate phase, form corrections can be beneficial, and you may need to start thinking about optimizations of either your workout or your diet.
Sean: Don't move your shoulder during curls Also Sean: Demonstrates how to "properly" do curls while clearly still moving his shoulder. Bruh. Seriously, don't move the shoulder AT ALL. No excuses.
@@liamjohnson7887 I was saying that it's not exactly clean, even if he's absolutely right that one is much better than the other. I was pointing out the minor flaw in the correct one, namely the upper arm was still unnecessarily moving, swaying for "assistance". Thing is, he's not training for the Olympics so it doesn't need to be flawless. 98% is fine and way better than 99% of lifters.
For real lol his elbows are moving way too much. I was told by my trainer at my gym and many other people that your elbows should stay to your sides and not move forward too much if you're specifically trying to target your biceps
Just another slight tip, it’s affected my biceps’ growth significantly as well. You don’t have to bring the weight all the way up to your face or your neck, even stopping the weight at about a 45-50 degree angle (just past the halfway point) and focusing on the negative motion instead of just jolting the weight up will give you the fattest pump. It’s really all personal preference, so if you feel you’re targeting your biceps more by extending your range of motion, that’s fine but if you got short ass arms like me, doing just a bit more than a “half rep” is perfectly fine.
Good tip for new people. For anyone who’s been at it for a month or two transition into keeping your elbows perfectly parallel to your body and eachother (as best you can) and then curl up without moving them from said position. If you have access to those bicep machines that you can test your arms on and curl use that as it’ll let you get full range of motion for best precision on the curl but regardless main thing is avoid moving your elbows / shoulders much
Bicep also helps your shoulder move the arm forward, bringing your elbows forward/upward slightly near the top of the movement will give you a more complete contraction. Just don't create momentum by swinging your shoulder and/or arm beforehand and don't round your back backwards to get it past the "sticking point".
The highest load should occur at the position where the target muscle is at maximum stretch (the bottom in this case) for optimal hypertrophy. This can be achieved by using a concentration curl, leaning your elbow against your knee at an angle where your straightened arm begins the movement already under load.
The top of the bicep inserts in your front delt there for moving the elbow up and involving the front delt slightly is necessary for peak bicep contraction.
If you want to build bigger arms, follow the advice of BB who had short heads and long tendons that built massive arms before the age of gh. Great examples are Albert Beckles and Tony Pearson. The best example is Lee Haney who competed at around 17 inches and boosted them up to about 20 inches.
I always put my elbows out in front of my body, however, I completely extend my arms out in front of me, not down, on each rep. This gives me a much better contraction at the top of the rep.
To be precise, the primary function of the biceps is not elbow flexion (that's the primary function of the brachialis), instead it is supination in an elbow-flexed position
This is better said as "if you wanna hit a muscle for hypertrophy you need to get the stretch on that muscle and hit it from where it begins to where it ends with each rep." With good form of course.
Thx I have really been wondering and have been focusing on doing them slowly and focusing with a mirror visually, but all in all only my shoulder is growing 😂.
This helps, but what really did it for me was the incline bench curls behind your back. A little less weight, but man, the soreness at the top of the biceps, not elbows or shoulders or forearms, but biceps!
Do what suits you. I have 7kgs and manage 12 or more fine but am thinking of trying the same with my 10kg set. I don't want to be doing 20-30 reps and my 7kgs dont work me enough
This very good advice can be even made harder with using a bench (doing preacher curls) or by standing with your back at a wall with your arms touching it. That way you can make sure that there is absolutely no momentum. Don't expect to do your maximum there though.
for persons who have short biceps try seated biceps curl to avoid hyper strech and injury ,hammer curl to target brachialis, when u have short biceps you will look thin in lower biceps that why u have to work brachialis and of course all heads triceps,2 exercices or 3 for biceps is enough for naturals focus on hard contaction and streach slowly to resist gravity and intensity 3 good sets of 8 reps or 10 ,one last set to 6 reps if u want with weight u can do 6 reps at leat with good form,rest between hard sets 2mn even 3 mn to have enought energy to focus on sets and muscle,dont listen to tell u dont rest u are not on gear ,u have to rest between sets when u contract hard
![ILLSLICK - KILLSHOT REMIX [FULL VERSION]](http://i.ytimg.com/vi/RIK8RrqIAzE/mqdefault.jpg)
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Hey the new v-shred! Lol
Seriously squid games?
we call it balls to nose
Hi had a quick question what would you think is better going for lesser weights or having a slightly bad form because in my case I don’t wanna go any lower because on my last two I’m literally pulling that sh up for 4-5 seconds and, completing my set one rep behind muscle failure. I guess you kinda brought tangos up but if you or someone else could give some clarification that’d be cool
Remember guys being muscular doesn't mean you know everything about working out
Advice - 50%
Squid game remix - 150%
Do you know the name for this Pink Soldiers remix? I am having trouble finding it...
@@tygerk2372 darude- sandstorm
@@smashb3766 th-cam.com/video/8KxzaR3tPEM/w-d-xo.html
@@smashb3766 but thanks for the Sandstorm, all these years and I NEVER knew what that song was called! 😅
LITERALLY
"when you train your biceps, use your biceps" xD
It sounds silly, but it’s amazing how many people don’t use the muscle they’re supposed to be growing.
A simple idea but hard for many to do
It's actually hard to do with how supported by other bigger and more used muscles almost in any position
Simple but not easy
@@ghostflame9211 I do all kind of curl.From bicep to shoulder
sean's form is actually a bit off. it is usually allowed to swing the elbow a little but not that much. you're just still adding stress to your delts. the range of motion for bicep curls doesn't necessarily have to be up to your face.
yea totally agree
The bicep does aid in shoulder flexion too. Sometimes you’ll feel the extra squeeze in the bicep. It’s because the bicep crosses the shoulder joint. That being said, you don’t have to raise it so high that you fatigue the shoulder before the biceps
Totally bro
@@aidans_journey02 that "sometimes" is not necessary for hypertrophy. the moment your whole arm moves and not just your forearms, your shoulder muscles will aid on carrying the weight.
If you want the perfect bicep peaks perform strict curls and contract it up to your chest and see how your bicep burns
On biceps and triceps, I always "lock" my elbows next to my body and only move my lower arms. That way it is purely done by the target muscle, the other muscles only lock my upper arm
Missing out on a really good contraction/stretch at the top of the movement for both muscle groups by doing so.
Yesss I just did that today. Locking my elbow I felt it more because I used to flare it out
Thats exactly how bicep curls should be done so greatttt
Exactly. I find this very effective...and tagets the biaceps effectively
But i also do the good form in the video.
@@urmommmmmmmm897facts this clown in this vid was still moving his elbows. To really test ur true bicep strength keep ur elbows still. The way this dude shows in the vid never the way i was taught this in my weightlifting class this dudes a cocky clown
I already let the weight go all the way down yet still curl 60 pounds in each arm
Corrects us not to use shoulders.
Proceeds to use shoulders.
He fully does too I swear I've never done my curls like this anyways
Using the shoulders on the final portion of the curl isn't a problem. Doctor Mike and Jared from Renaissance Periodization go over this in detail in their channel. The main problem is that he needs to fully extend his arms and keep his elbow a bit forward.
@@habibsspirit yoo can I get the sauce from that dr mike vid
It's actually correct to use your shoulder movement, as long as the shoulder isn't used to "swing" the weight in to motion. The biceps doesn't just end at your shoulder, it actually extends into your shoulder. So if you want to fully strech and contract the whole biceps fiber, you go all the way up, which includes a shoulder movement.
@@CrniWuk damn all this time I've been trying to keep my shoulders and arms as straight at possible without moving them, you're telling me I've been doing it wrong fir all this time haha😅
“Correct” form in this vid still isn’t good tbh
Yess!!!
My thoughts exactly
Someone should re-edit the clip and send it to him.
Yeah lol I’m smol but still noticed.
I thought the same thing. Then I look a closer look and realized that this guy 100% looks like he takes steroids, so it’s no wonder he can’t even do bicep curls correctly while having suspiciously balloon-y arms.
I had an old dude teach me to bend forward ever so slightly while doing curls as a way to help prevent using the back to help
I was told this as well.
Thank you. My back is not in good shape, for now.
The Shepherd’s Desire
‘The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life’
-John 10:10
What is the desire of the Good Shepherd for His sheep? His desire for His flock is for them to flourish. He wants them to be well-fed and cared for. He wants them to be content and satisfied.
Jesus said, “The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. I am the good shepherd. The good shepherd sacrifices his life for the sheep”
(John 10:10-11)
However, this abundant life that Jesus spoke of may not necessarily be a long one. But it certainly is a full one. Medical science has had breakthroughs of late that might extend our lives. But only Jesus Christ can add life to our years.
It is the Good Shepherd’s joy to lead us to “green meadows” and “beside peaceful streams” (see Psalm 23:2) Jesus not only promises life beyond the grave. He also said, “My purpose is to give them a rich and satisfying life” (John 10:10)
Thus, like David we can say, “The Lord is my shepherd; I have all that I need” (Psalm 23:1)
Contentment is a great thing to have in our lives. The apostle Paul said, “Not that I was ever in need, for I have learned how to be content with whatever I have. I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength”
(Philippians 4:11-13)
It isn’t the idea of being content because we have a lot; rather, it’s being content regardless of what we have. As followers of Jesus Christ, our contentment doesn’t come from what we have; it comes from Who we know.
We know this is true because there are so many miserable, wealthy people in the world today. We read about them all the time. Their lives are falling apart. Their marriages are falling apart. They’re battling addictions. And they are not content.
But we can find contentment in a relationship with the Good Shepherd. Jesus said, “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom” (Luke 12:32)
And Hebrews 13:5 tells us, “Don’t love money; be satisfied with what you have. For God has said, ‘I will never fail you. I will never abandon you’”
God isn’t austere and angry and reluctant to work in our lives. He loves us and has a tender heart toward us. And it gives Him pleasure to give to us His kingdom and His blessing.
When you put your trust in Christ, not only does He forgive you of your sins, but He also puts His righteousness in your spiritual account, so to speak. Your account is full. And everything you need to live a full and productive life is there in a relationship with God.
You do a great job.
OMG how does this not have more likes
@@Dragon123Slayerwhy? Cuz he as subscribers?
I love how he still moves his shoulders slightly at the top. Part of the bicep wraps and attaches just above and around the shoulders. Doing what he describes is the true full contraction of the bicep.
To everyone asking "Yo who lifts like that though?"
The answer is ego lifters. They just want whatever they're lifting to be the biggest number possible, and they want that number to be higher than the guy next to them.
💯💯
I do half curls because im an arm wrestler so it's not really ego and i do curls with full range too but i do it with lightweight and fast reps for speed and endurance because i usually go to failure with full range but yea overall doing half curls is not really an ego lift... unless you do it like an idiot
The Shepherd’s Desire
‘The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life’
-John 10:10
What is the desire of the Good Shepherd for His sheep? His desire for His flock is for them to flourish. He wants them to be well-fed and cared for. He wants them to be content and satisfied.
Jesus said, “The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. I am the good shepherd. The good shepherd sacrifices his life for the sheep”
(John 10:10-11)
However, this abundant life that Jesus spoke of may not necessarily be a long one. But it certainly is a full one. Medical science has had breakthroughs of late that might extend our lives. But only Jesus Christ can add life to our years.
It is the Good Shepherd’s joy to lead us to “green meadows” and “beside peaceful streams” (see Psalm 23:2) Jesus not only promises life beyond the grave. He also said, “My purpose is to give them a rich and satisfying life” (John 10:10)
Thus, like David we can say, “The Lord is my shepherd; I have all that I need” (Psalm 23:1)
Contentment is a great thing to have in our lives. The apostle Paul said, “Not that I was ever in need, for I have learned how to be content with whatever I have. I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength”
(Philippians 4:11-13)
It isn’t the idea of being content because we have a lot; rather, it’s being content regardless of what we have. As followers of Jesus Christ, our contentment doesn’t come from what we have; it comes from Who we know.
We know this is true because there are so many miserable, wealthy people in the world today. We read about them all the time. Their lives are falling apart. Their marriages are falling apart. They’re battling addictions. And they are not content.
But we can find contentment in a relationship with the Good Shepherd. Jesus said, “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom” (Luke 12:32)
And Hebrews 13:5 tells us, “Don’t love money; be satisfied with what you have. For God has said, ‘I will never fail you. I will never abandon you’”
God isn’t austere and angry and reluctant to work in our lives. He loves us and has a tender heart toward us. And it gives Him pleasure to give to us His kingdom and His blessing.
When you put your trust in Christ, not only does He forgive you of your sins, but He also puts His righteousness in your spiritual account, so to speak. Your account is full. And everything you need to live a full and productive life is there in a relationship with God.
I used to see a guy at the gym do that all the time. He had big arms, bit I had to wonder how long it took. He laughed at me when I pointed out the form issue and warned he also risked injury. I caught up to him in 6 months of training using lighter weight and better form.
Will admit, maybe I'm a fast gainer. Usually even when I focus on losing fat, I tend to maintain a steady weight while losing inches.
Love how the incorrect form is hilariously exaggerated bc your “correct” form is also bad
Edit: I take it back. I now realise he's got fine form
Second Edit: I take back the takeback. The elbow movement is clearly cheating the rep.
lol
he's correcting the elbow flexion portion of the movement, if you actually look at his other videos, he does perform the correct movement and advises towards that
Post physique Parker
@@smartsimplefit physique pics are irrelevant when he’s stating facts
He’s not making fun of anyone’s physique, just the form which is indeed not correct
@@thetf8142 correct according to what standard? 'Drops mic"
Who TF honestly keeps a bend in their arms like that when doing curls? Seriously…I’m curious who actually does this.
Well a lot of people dont extend their arms fully. Wether that on a standing dumbell curl, preacher curl or machine curls. Why? Cus you can curl more and people love their ego.
@@SyncBoxer You definitely don't workout in my gym lol.
@@SyncBoxer Eh have you been to a random commercial gym with skinny teenage dudes with no knowledge? Honestly I see more people with worse form than what he's showing here than better.
@@SyncBoxer I’ve seen one of my friends this was a while back he did curls like this he doesn’t anymore but ppl do this
ive seen tons of people in my gym.. they dont straighten out
Man is still moving his whole arms tho
The biceps also flex the shoulder. Without adding a little shoulder flexion, the biceps don't get a full contraction.
Only newbies & influencers trying appeal to newbies keep arms perfectly by their sides.
Lifting them up makes your biceps contract Harder which is why everybody with real world experience does is
A lot of people don't understand that both heads of the biceps insert on the scapula at the supraglenoid tubercle and coracoid process, so maximal contraction of the biceps WILL cause some shoulder flexion. If the shoulder joint doesn't flex a little, you're not maximally contracting the biceps
Finally. A comment from someone who understands anatomy.
I tuck my elbows into my hips. Helps me get full extension while maintaining control.
I love how he speaks against shoulder movement and then keeps doing it
@@liamjohnson7887"AND THEN SWINGING THE WEIGHT FORWARD WITH YOUR SHOULDERS"
Are you deaf or licking TH-camrs' balls is just a hobby to you?
You did them both the exact same way 😂
the second one has much better elbow flexion
@@goosefraba2385the rep itself is poor tho... he's still swinging... Why are the elbows moving at all. You've just copied what the guy said in the video to back him up 😂
@@goosefraba2385elbows should be locked for the actual correct form simple as
With so many videos out there, you can see that there are some showing you the wrong way. You have been consistent. And I appreciate that you never have any gimmicks
Actually most BB will tell you to maintain your biceps tight against your torso and DON'T MOVE YOUR ELBOW AT ALL, try it, you can really feel it
Yes, you solely focus on just the bisep. Which is what you want with any muscle group.
“Feeling it” doesn’t mean that much. You really “feel” the biceps when you flex them, doesn’t mean they’re being worked optimally. Biceps cross over the shoulder joint meaning they have a role in shoulder flexion, so slight movement isn’t actually detrimental in any way and can actually help the biceps go through a slightly fuller range of motion, as long as you aren’t swinging the weight because that’s when you can start to involve delts more than what is desired. I’m pretty sure Dr. Mike has a video on the topic, you can look it up if you like
Love the squid game remix in the background haha
Glad I'm not the only one to realize that the song was familiar 😂😂
only one attemp to curl correctly. anyone does it wrong gets eliminated
@@davidromero2704 I'm weak
Do you know the name for this Pink Soldiers remix? I am having trouble finding it...
th-cam.com/video/8KxzaR3tPEM/w-d-xo.html
Next short: If u want to squat properly, have legs
Keep those knees behind those toes
The Shepherd’s Desire
‘The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life’
-John 10:10
What is the desire of the Good Shepherd for His sheep? His desire for His flock is for them to flourish. He wants them to be well-fed and cared for. He wants them to be content and satisfied.
Jesus said, “The thief’s purpose is to steal and kill and destroy. My purpose is to give them a rich and satisfying life. I am the good shepherd. The good shepherd sacrifices his life for the sheep”
(John 10:10-11)
However, this abundant life that Jesus spoke of may not necessarily be a long one. But it certainly is a full one. Medical science has had breakthroughs of late that might extend our lives. But only Jesus Christ can add life to our years.
It is the Good Shepherd’s joy to lead us to “green meadows” and “beside peaceful streams” (see Psalm 23:2) Jesus not only promises life beyond the grave. He also said, “My purpose is to give them a rich and satisfying life” (John 10:10)
Thus, like David we can say, “The Lord is my shepherd; I have all that I need” (Psalm 23:1)
Contentment is a great thing to have in our lives. The apostle Paul said, “Not that I was ever in need, for I have learned how to be content with whatever I have. I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength”
(Philippians 4:11-13)
It isn’t the idea of being content because we have a lot; rather, it’s being content regardless of what we have. As followers of Jesus Christ, our contentment doesn’t come from what we have; it comes from Who we know.
We know this is true because there are so many miserable, wealthy people in the world today. We read about them all the time. Their lives are falling apart. Their marriages are falling apart. They’re battling addictions. And they are not content.
But we can find contentment in a relationship with the Good Shepherd. Jesus said, “So don’t be afraid, little flock. For it gives your Father great happiness to give you the Kingdom” (Luke 12:32)
And Hebrews 13:5 tells us, “Don’t love money; be satisfied with what you have. For God has said, ‘I will never fail you. I will never abandon you’”
God isn’t austere and angry and reluctant to work in our lives. He loves us and has a tender heart toward us. And it gives Him pleasure to give to us His kingdom and His blessing.
When you put your trust in Christ, not only does He forgive you of your sins, but He also puts His righteousness in your spiritual account, so to speak. Your account is full. And everything you need to live a full and productive life is there in a relationship with God.
Am I the only one who thought both examples looked the same...... Got to watch this a few more times.
Edit: The second video je has his arm straight at the bottom.
That’s because this dummy is still using his shoulders to swing the weights up in both example. He doesn’t know what he’s talking about.
@@Poopyturdy the biceps aid in shoulder flexion? If u were to keep your elbows completely stiff you’d be sacrificing rom leading to less mechanical tension therefore not optimizing gains. This guy isn’t at all a dummy. He knows wut he’s talking ab.
@@trenhen4311 your completely wrong.
@@Poopyturdy you’re* and no I’m not lmao it’s simple human anatomy. This isn’t exactly arguable bro.
@@trenhen4311 who cares for spelling this is TH-cam and this is the last time I’ll say it. You and this dummy are completely wrong. He’s showing an incorrect bicep curls twice. There’s people out there with actual knowledge. This guy isn’t one of them.
I've come to learn that Sean is always correct! Sean is a phenomenal Instructor.
Once I started following this advice I saw a big improvement.
Bruhhh mans was still swinging his his shoulder
It wasnt a swing, it was the completion of the curl. The long head of the biceps attached on the shoulder, so you need to finish the curl where he had it. Or do some spider curls, high cable curls to replicate the same.
He was
I've literally never seen a person so a curl like the first example
Using your shoulders isn’t the end of the world as that is a function of the bicep. A good mixup for bicep curls is to bring it up to your face and then super slowly extend your elbows. Makes the concentric easier but you can burn up your biceps on the slow eccentric motion.
You're literally the first person I've ever seen lift like this
Worked with a bloke who literally tore his bicep from the bone. He was surprised that he could still flex at the elbow. He could not however probate his forearm. Pronation is most important mate.
Question:
I have always done my dumbell curls by having a "hammer grip/neutral grip" at the bottom and twisting it on the way up to a supinated grip at the top. Is this better or worse than to have it supinated all the time?
learnt that on athlean-x?
It is better to build a peak but less stress at the bottom of the rep.
I would suggest keeping a supinated grip throughout, gives a more of a barbell curl feel, and it gives me better pumps
@Oldwhale401 no.
Well, what you're doing gets a longer contraction, as you are stretching the biceps brachi more. So by all means keep doing it like that.
I told this to a friend a while ago and he replied with an "but it will be way more harder this way"
Yeah... Like... That's the point
I have never seen someone do a bicep curl like either of the methods you’ve shown
the long head of the biceps is responsible for anterior shoulder rotation though
That looks like a good exercise for the front delts tho. Especially for those with shoulder impingement issues from standard pressing. By accident a new exercise was invented lol
The way I like to teach bicep curls is telling them to pin the elbow to their side
yup, make them biceps wider
The tendons in my elbows start hurting after a couple sets of curls, prevents me from pushing my actual muscles, any fix? It is mainly the arm that I used for throwing in baseball that was often in pain.
Missing out on full contraction. The bicep not only flexes the elbow, but the shoulder too.
Elbow flexion is NOT the primary function of the biceps but rather the brachialis muscle that lies deeper in the arm and generates 50% more power for elbow flexion than the biceps brachii. The biceps are mostly involved in supination (aka forearm rotation). It is actually rotation of the forearm from facing away to facing towards the body which activates the biceps and not just elbow flexion as demonstrated.
truth
how would you train this function most effectively?
@@SandboxerOfficial By using dumbbells instead of a bar and rotating on the way up. So start with your hands by your sides or even better fingers pointing behind you (pronation) and twist on the way up so that your fingers point towards your face (supination).
Dude, your whole comment is like 90% BS. You're basically telling us that biceps and brachialis are working separately and you have to work out them separately by doing different exercises? But they work together, and elbow flexion IS the primary function of the bicep. AND forearm supination is the primary function too. Crazy, how a muscle can have different functions at the same time, right? By your logic dudes can just rotate their forearms all day in the gyms and have Arnold-sized biceps. Gee, I wonder why it's not happening
@@KeksimusMaximus One muscle can't have two primary functions. Primary means first. It implies that you give a numbering to functions.
But two muscles can have the same movement as their primary function.
I was doing it like that but lighten the weight and now i get that burn ive always wanted 🙏🏽 hopefully ill get bigger now
If I'm gonna isolate them. Sitting on the bench with the back raised, slightly tilted back so my arms are straight up and down but my torso is slightly back. Use a little lighter weight than normal. Explode up and slow descend. Gives a killer pump
I claim this positive energy. Thank you Universe 🙏
Only way to do bicep curls is to get behind a 90 degree bench and keep your tricep against the back rest while you curl. Impossible to cheat that way.
Scott/ Preacher
But then you miss out on having that bit of shoulder flexion, meaning missing out on Full contraction. The bicep flexes the shoulder as well as the elbow.
Is there any befit to doing one are at the time ?
I always do one arm at the time, it takes longer but I feel like my form is much better when doing it like that
It does lower intensity, so it is technically slightly worse. But if you have time and still preform well balanced reps then it shouldn't matter much.
Takes longer but is better overall, since you focus more on the form, leading to a better workout.
@@Jakob-nu2hc you can still train each arm just as intense as doing both at the same time it just takes longer doing them one at a time
He still doin it wrong...when i lock my elbow it lock😂😂😂
Im 32 years old and I use to workout hard in my early 20's. I ended up hurting my infraspinatus muscles aka rotator cuffs at the age of 26. I quit working out after that because of the pain. After watching Sam for about a weeks now, he is really inspiring me to get back at it and fix my injury.
You sir are the only one who does curls like that lol 😂 nobody has ever, only you
ong noone uses shoulders unless its like the last 3 reps.
@@pyromaniac999 i heard ppl saying that involving the shoulders isn't a bad thing since part of ur bicep extents into the shoulder but I'm not sure how viable that is
@@keithfields1756 not at all. it uses your biceps less and gives you more support.
I see it in the gym all the time with beginners. I'm guessing someone told them it's advantageous to keep tension on your biceps, so they refuse to straighten their arms.
@@pyromaniac999Putting anything "on g" is blasphemy and more than enough for you to cause hostility towards God. You don't need to use His name to prove anything to anyone! You will cause torment and open spiritual malice towards you and your Loved ones. Repent (turn away) and grow closer to Him by doing so... otherwise you will know exactly why negative energy and lack of self-control within you is going to grow stronger until you lose everything you have...
I care that you know, and I know this is simply a workout video... I was trying to enjoy the content, but I cannot let you go ignorantly without you being aware.
Also, someone you care about is praying for you. Don't deny them, ask them what they know and how they know, you'll learn things about yourself as well!
God Bless You, And I Pray Peace Unto You And Your Family.. In The Mighty Name Of Yeshua (Jesus) 🙌🏽
Ameen 🙏🏽
Who does curls like that tho 😂 I don’t even hardly work out and that looked crazy 💀
U dropped this queen 💉💊
Ya reckon?
If you think this isn't natty you have a very low standard of what good gains look like lol
You dropped this 🤡
I'm sorry for your mother, it must be awkward to have a restard child
True
Thanks for keeping it relatively simple
Already ahead of you brother. I've been lifting hard here lately i'm super excited to be back in the game. I love armrestling And recommend looking into some of the workouts. Builds stupid strong hands and forearms!
Do 1 arm at a time so you can focus on that and keep good form. You should have your elbows tucked into your sides and not moving at all, so all the work is done by tue biceps and isn't affected by the shoulders
If you wanna build your biceps, do bicep curls correctly not incorrectly. Amazing
Wow you’ve added so much insight
Squid game theme song .
Thanks alot i js got a adjustable dumbell set for Christmas and im 14 so i dont really have any clue to do these properly and i would like to start to get abit of muscle this should help thanks again happy mew year 🎉
As long as you are working out your good.
For beginners, yes. Probably even for your first year or two of lifting. But there comes a point when gains plateau. At this intermediate phase, form corrections can be beneficial, and you may need to start thinking about optimizations of either your workout or your diet.
Sean: Don't move your shoulder during curls
Also Sean: Demonstrates how to "properly" do curls while clearly still moving his shoulder.
Bruh. Seriously, don't move the shoulder AT ALL. No excuses.
Actually a little shoulder movement is perfectly fine, the main thing is you get a good bicep stretch and almost lock your elbows out
Kinesiology has left the chat. Biceps do perform shoulder flexion, abduction.
The shoulder moves naturally with the biceps. His whole point is to not actively use the delts to aid with the lift
Show me the part where he says don't move your shoulder during curls.
@@liamjohnson7887 I was saying that it's not exactly clean, even if he's absolutely right that one is much better than the other. I was pointing out the minor flaw in the correct one, namely the upper arm was still unnecessarily moving, swaying for "assistance". Thing is, he's not training for the Olympics so it doesn't need to be flawless. 98% is fine and way better than 99% of lifters.
Lmao you’re not supposed to swing. What the heck is that “correct” form.?
For real lol his elbows are moving way too much. I was told by my trainer at my gym and many other people that your elbows should stay to your sides and not move forward too much if you're specifically trying to target your biceps
Just don't swing your elbows and don't straighten out at the bottom of the rep. Easy form fix.
@inyrui your trainer is incorrect. The bicep crosses the shoulder joint, meaning the bicep assisists shoulder flexion.
Yep, Sean dropped the ball on this one.
Thank you 💪🏾💪🏾💪🏾
i used to do these the wrong way and thankfully i fixed my form
Just another slight tip, it’s affected my biceps’ growth significantly as well.
You don’t have to bring the weight all the way up to your face or your neck, even stopping the weight at about a 45-50 degree angle (just past the halfway point) and focusing on the negative motion instead of just jolting the weight up will give you the fattest pump.
It’s really all personal preference, so if you feel you’re targeting your biceps more by extending your range of motion, that’s fine but if you got short ass arms like me, doing just a bit more than a “half rep” is perfectly fine.
“If you wanna build muscles in your bicep, don’t do this:…”
*does something blatantly wrong that maybe 1 in 100 people at the gym would ever do*
It's just an excuse for a video at this point
Please come to my gym. Almost everyone does this.
Yea, we already know you hacen't been in a gym in your life. Now stay quiet dyel
I'm glad you didn't discount beinging your elbows up as one of the bicep heads attaches to the shoulder joint and is worked harder by raising them :)
The relief that I’ve actually been doing it right.
Good tip for new people. For anyone who’s been at it for a month or two transition into keeping your elbows perfectly parallel to your body and eachother (as best you can) and then curl up without moving them from said position. If you have access to those bicep machines that you can test your arms on and curl use that as it’ll let you get full range of motion for best precision on the curl but regardless main thing is avoid moving your elbows / shoulders much
Exactly. Keeping your arms bent and swiging the weights up is more like a front raise, just with bent arms.
Boss!!!! Love your physic bro.
Ok, i know that he do correctly in other videos
But remember, don't stretch at maximum your arms, that gonna hurt you
BTW, that is the PERFECT form for doing a Front Raise, building the anterior delts
Slightly bent elbows and shoulder movement is pretty decent for upper pecs and front delts, especially if you finish the movement at chin level.
This is like when announcers say if the home team wants to win, they have to score more points than the other team.
thanks
im starting to try my routine today
got my weights last thursday
e
Bicep also helps your shoulder move the arm forward, bringing your elbows forward/upward slightly near the top of the movement will give you a more complete contraction.
Just don't create momentum by swinging your shoulder and/or arm beforehand and don't round your back backwards to get it past the "sticking point".
I would suggest pushing your hips back with a slight anterior tilt to keep your arms infront of your body free.
Thanks for showing the proper wayI did not know I was doing it wrong
My goodness!!! Everyone always says do this form!!! 😮
Can you also do this with a barbell?
Inclined bench curls, full elbow stretch to tricep squeeze
Took years till I got some good instruction and learned this. 😅
Respect has increased to you ❤
The highest load should occur at the position where the target muscle is at maximum stretch (the bottom in this case) for optimal hypertrophy. This can be achieved by using a concentration curl, leaning your elbow against your knee at an angle where your straightened arm begins the movement already under load.
I got Half way down then go up like your elbow to arm is in a 90 angle I feel my biceps the most when I do that
The top of the bicep inserts in your front delt there for moving the elbow up and involving the front delt slightly is necessary for peak bicep contraction.
Thx dude ima a beginner and this helped
well dude keep swinging his arms
If you want to build bigger arms, follow the advice of BB who had short heads and long tendons that built massive arms before the age of gh. Great examples are Albert Beckles and Tony Pearson. The best example is Lee Haney who competed at around 17 inches and boosted them up to about 20 inches.
I always put my elbows out in front of my body, however, I completely extend my arms out in front of me, not down, on each rep. This gives me a much better contraction at the top of the rep.
Buddy looks just like Li Yong from Warrior… compliment
To be precise, the primary function of the biceps is not elbow flexion (that's the primary function of the brachialis), instead it is supination in an elbow-flexed position
Trying to back back in gym thanks
This is better said as "if you wanna hit a muscle for hypertrophy you need to get the stretch on that muscle and hit it from where it begins to where it ends with each rep." With good form of course.
also twist ur wrists when coming down and up. ur biceps control that movement as well
Thx I have really been wondering and have been focusing on doing them slowly and focusing with a mirror visually, but all in all only my shoulder is growing 😂.
This helps, but what really did it for me was the incline bench curls behind your back. A little less weight, but man, the soreness at the top of the biceps, not elbows or shoulders or forearms, but biceps!
Good vid, is the primary function of the biceps not supination? And brachialis primary function is elbow flexion?
At my gym they got 7.5 then 10 lbs
At 7.5 I can properly go them at 14 x 4
So should I focus on 10ths with lower rep ranges?
Do what suits you. I have 7kgs and manage 12 or more fine but am thinking of trying the same with my 10kg set. I don't want to be doing 20-30 reps and my 7kgs dont work me enough
I also focus on my form and technique, really working the muscle with taking my time on both the lift and negative part when lowering it.
You should also be doing your curls in the squat rack for max gainz
This very good advice can be even made harder with using a bench (doing preacher curls) or by standing with your back at a wall with your arms touching it. That way you can make sure that there is absolutely no momentum. Don't expect to do your maximum there though.
for persons who have short biceps try seated biceps curl to avoid hyper strech and injury ,hammer curl to target brachialis, when u have short biceps you will look thin in lower biceps that why u have to work brachialis and of course all heads triceps,2 exercices or 3 for biceps is enough for naturals focus on hard contaction and streach slowly to resist gravity and intensity 3 good sets of 8 reps or 10 ,one last set to 6 reps if u want with weight u can do 6 reps at leat with good form,rest between hard sets 2mn even 3 mn to have enought energy to focus on sets and muscle,dont listen to tell u dont rest u are not on gear ,u have to rest between sets when u contract hard
talking about isolating bicep you do not need to bring the dumbbell all the way to your shoulder and wrap at 45° from shoulder at most
Bro didn’t even pin his shoulders back 😮