The BEST Exercises for Bigger Biceps
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- เผยแพร่เมื่อ 4 ต.ค. 2022
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IMPORTANT INFO ➡️ Some muscles in the body DO receive a superior stimulus for muscle growth when they are trained in the lengthened position. The biceps are not one of them.
The best bicep exercises you can do are ones that get the most difficult at the same time that the biceps reach their strongest position. The biceps are the strongest when your elbow is at a 90° angle.
Don’t misunderstand this: Lengthened bicep movements (with your arms behind you - in shoulder extension) like the incline DB curl can work great for building muscle. However, they come at the cost of a higher level of fatigue. That’s the primary drawback.
Ideal training seeks to get the most stimulus possible without accumulating unnecessary fatigue. This allows you to recover, and hit the gym again - at full force - sooner.
So, you can’t really beat the standard dumbbell, barbell, or cable curl. They don’t carry the unnecessary fatigue & provide a great stimulus. It’s a good idea to include at least one of those in your program at any given time.
Please cite the studies to back this up.
Are seated bicep curls any good? I'm new to lifting, and need some guidance.
You "TREN with me " you're welcome ;)
Yoo Bro!!
Random. Kids... on... strict curls or heavyg...
Please, remind them....
Biceps, pull to mountain top...
Do NoT. Straight Arm...
Keep bent elbow or hinge..
Straight out to 180°
Is very bad for heavy curls..
90° or 45°. From elbow.. not 180° to tbe floor... no pull tention... restart... tension. Couple guys. Blown they arms... to injury a bit...
Stop smoking
You want me to have it? I’ll take it.
Thank you papa
Daddy not papa 😡😡😡
@@GoldenStoic no
@@struggler49 why did u copy my name
Papi
He taught nothing here. He's pretty bad. Much better out there.
Nobody's listening is such an underrated song this is the first time I've heard it anywhere else
For real! Straight up Samurai Jack vibes!
Kinda surprised to hear the first three notes, then just stared in disbelief even after watching the full thing
I used to here this all the time but I can’t put my finger on it. Any help?
Linkin park isn’t it
@@trash3570 Nobody's listening by Linkin park
Barbell curls are insane trust me. I was so skinny with noodle arms kept doing them and it helped so much
Just regular standing barbell curls. Did you use a easy curl bar and can you fo it with dumbells
@@krunkikrofna i personally used ez bar coz it felt nicer on my wrist. still same premise, if u like barbells go for it. but for dumbbells, i find it hard to progress coz the jumps are really big. if u have the old school adjustable ones that'll be fine i think
@@krunkikrofna I just used the regular bar but ez curl is also great. My muscle connection with the barbell connected more to me so just stuck with it 🙏
@@sillyme2598 thanks for the advice
@@skullboi100 thanks for the advice
hella bonus points for using Nobody's Listening by Linkin Park
Frfr
Underrated LP track on their most underrated album, Meteora.
I was Lookin for this comment fr
Stretch mediated hypertrophy is a big driver of overall growth
Putting a muscle on stretch IS a special benefit. Otherwise, good video.
That's Nobody's Listening by Linkin Park playing in the background. A man of culture.
Thought the same thing. Had to check the comments to see if I was alone.
Instantly recognized it. In my top 3 favorite songs from them.
Haven't heard this banger in years
I thought my music was still on.
After making 100s of different variety videos man comes back to basics
Ha so true. Studies are always being done and interpreted - We are so fortunate in todays fitness industry because: info is spread SO quickly due to vertical videos (like on TH-cam shorts and TikTok)
It doesn’t take nearly as long for the info to disseminate to people. Everybody can be **pretty close** to the cutting edge of up to date scientific info.
It’s really incredible. I never imagined I’d be a part of it. But here we are.
@@DavisDiley and we are so thankful und happy that you are a part of it. You motivate work hard and always bring us new content thank you ❤🎉🎉🎉
I love that the cutting edge of science is now just coming around full circle and proving everything the golden age gym bros did; heavy ass compound basics
@@joshuacarroll7046you do still need isolations tho
Good to see some lesser known LP songs getting some recognition
Nobody’s Listening goes hard
I recognized it immediately, one of my favorites🖤
Lol funny how people can love the same band and still have different tastes in music. Love LP and Meteora was gifted to me the day of its release. Nobody's Listening is still the one song on the album I always skip lol.
@@lavenderpants8695 and I can understand that because it’s so different from the other stuff but I like the heavier rap influence too
What is L P dawg
and once again, i’ve learned that the best exercises, are the most basic ones. working out isn’t complicated fellas, just takes a lot of hard work and dedication.
and genetics
@@Koroar dont think like that man
@@tree9306 just the truth unfortunately. Training is still my favourite thing in my life, I'm never quitting, but every day I see people do better transformations in 6 months than I've done in 6 years. You start to question what the point is.
@@Koroar maybe your body is simple built to excel in another other sport man, just remember that we arent all built to be bodybuilders and powerlifters.
Except you didn’t learn that because what he said in this video was actually flat out wrong, and training in ways that stretch the bicep actually are inherently advantageous. As the research shows
lifting behind your back makes a huge difference. I had problems getting a bigger bicep and someone told me that for the peek I need to focus on the long head also. Since that I do curls behind my back and curls infront of my body and it really helped
There is no such thing as bicep peak , there are just two bicep muscles (heads) , what determines your peak of your bicep , is your bicep genetic .
@@arjunjohn1246 what i know is that better grown long head of bicep is what gives u the "peeker" look
@@imunstoppable5319 Yes that's true but the amount of emphasis your putting on the short head vs the long head by changing exercises is almost negligible in my opinion. You can do it to 100% maximize growth, but I think it's something to not be overthought about
@@aaronb2181 agreed, as doing normal bicep exercises such as traditional curls will also grow your bicep to their potential. However it is important to stick with what you love to do. But i agree w u
How does one curl behind their back? I might be visualizing it the wrong way, but that seems impossible.
Glad people are noticing this W song mad underrated, I was about to leave a comment but W people 🎉
This dude loves LP
Cant fault him they’re just goated, RIP Chester Bennington 🕊️🙏🏾
This song is so underated
and i love him
this is the 4th lp song I've heard him use
I heard previous songs in the background of his other videos. When I heard this one I knew I had to find someone who might have mentioned LP
I did barbell curls for a long time but didn't see any improvement, but after I started doing curls in stretched position I saw tremendous improvement.
Him going “this knowledge is so valuable and I want you to have it” felt so real to me
It may be more difficult to lift heavier weights in those positions but they still place more emphasis on the respective bicep heads. That’s like saying you should only do shoulder press because you use all three heads to shoulder press. Different angles placing more emphasis on different heads is absolutely the best way to have symmetrical growth
Thats true but you should first build a mass of muscle then detail it
Not only do I love and use your tips as I progress further in the gym, but you also used Linkin Park “Nobody’s Listening” in this video. Love the vids man
Davis could quite literally have the best bicep genetics I’ve ever seen. That peak is 🔥
Rope climbing is an unthought of but ridiculously good exercise for biceps
This only applies if you're doing the reps correctly. Alot of people go too high on a tradition standing db curl. Others don't go fully stretch the bicep. It's important to do the full range of motion to get the full benefit. Holding your arms forward or backward can help keep tension which is what stimulates the growth along with the full stretch.
Looking good Davis, thanks for the tips
They have special benefits. Bicep are intended to be stretched. At practical and natural usage.(until you have a different goal, such as getting a peak for bodybuilding usage)
Mate you explain things so well, in a detailed way but without over complicating it. With other people I usually never completely understand the exercise, but you explain things so clearly that I never have this problem!
Feel like you missed with this one fam
Saw noticeable improvements in my long head and overall separation between my bicep heads when I implemented curls with my elbows behind my body
exactly, and theres research to suggest training biceps in the lengthened position adds the most size compare to any other position. "how much weight you can use" isnt a good enough reason to disregard and exvercise
@@4ru-brawlstars111 nah that's the ol research like what he said in the video, muscles like bicep and tricep don't benefit much if you trained them to their lengthened position unlike other muscle
@@justsomeguywithafacemask956 oh
@@justsomeguywithafacemask956 it has been common knowledge that you need to get a stretch on a muscle to really stimulate it. I linked a study showing this.
@@4ru-brawlstars111 no he's wrong. don't listen to him. all research shows that this video is wrong.
Okay so hear me out, incline curls but when your elbows are at 90 degrees start to move the dumbbells a little outwards, and rotate arms to bring your pinky’s as close to your body as possible while squeezing hard at the top. Then down again, don’t stretch your arms completely out at the bottom to keep the tension. And remember to keep elbows down throughout the entire motion, and the pump is insane💪
I started following your back and biceps workouts and I'm seeing promising results while also destroying the muscle each day I do it. I love it
PEEP THE STYLE AND KIDS CHECKIN FOR IT
Love the background music ( nobody’s listening by linking park )
Nice advice insane arms great to see a natty guy actually lift give advice and not bang on about drugs!!! I’m enhanced myslef but still like to learn from you!!!
You have the most amazing natural loooking physique
Wow truly appreciate this comment bro. Thank you so much. I wish you well ✊🏼
His videos are always super helpful to step up my gym game
I know this is supposed to be a universal truth, but behind and in front definitely make biceps grow. Preacher curls produce better when you do lighter weight than whatever you would normally do and flex at the top of each rep.
I agree preachers are my fav done for 12-15 reps
Chin ups are the undisputed best way to grow biceps
Bro you been smashing that sauce like crazy 💀
As a huge LP fan, it really feels good to see so many chads identifying nobody's listening
Sean Nalewanyj may disagree. 🧐
Exactly, he loves spider curls
Why would he,tf this is why creators have misunderstandings bcz of fans like this
No, he wouldn't. He literally made a video where he showed basically exactly this.
Sick linkin park mahnnn
I swear, in 10 years I'll have your physique. I promise that to myself
Write it down! You got this. I wish I wrote more things down on paper. It really helps me. The mind is powerful.
I know a lot of guys who never train biceps with 20" arms. Crazy how good compound movements are for you
Come on guys lets all chip in to get him a shirt
completely wrong with the first argument... the bicep exercise where u have ur biceps stretched back and fully extended will increase mobility in that specific muscle group
why would you need to increase your bicep mobility?
@@CeeT_ good one 😂
Nice Linkin park songs in the background😂
Nobody’s listening 😂
Bro I was gonna comment that too
was lookin for the comment
Straight up, the basics will take you far 💪
Let's goooo these are the only type i do i do barbell curls, dumbbell curls and cable curls the most
Spider curls and incline curls destroy your biceps and they are the only way i am able to take my biceps to extreme faliure bench support is the key. No hate devis your content is amazing.
You mean destroy your biceps in a good way?
@@BobRoss-wm3lc yeah, of course. He means maximising bicep burn.
Why I feel always so motivated when I watch his videos???
I followed your tips and now I got a heart full of pain,
head full of stress
Handful of anger held in my chest
Uphill struggle, blood, sweat, and tears
Nothing to gain, everything to fear
Thanks for this! I feel this is probably why adding contractions at the top of the movement when I have no full reps left in the tank is something that really helped my biceps overcome a plateau
In fact there it is scientifically proven that working out a muscle with the highest resistance in the stretched position leads to better hypertrophy/muscle growth. Stop spreading bs information if you haven‘t done your research. Come on, this has been pretty widespread too
That does explain why certain positions I seem to be able to lift more, but simple standing bicep curls can be quite challenging, thank you for this!
Depends how you hold the weights, if you do standing bicep curls and twist the weights it can burn out your forearms before the biceps
this is seriously true. just started lifting and i can rep 40lbs preacher curls (ez bar) and i can barely do 8 reps with a 12lbs dumbbell
Awesome vids as always, bro! I really love the clear and concise explanations you give
Do 'em all. The key is to keep tension on the muscle. I used to relax at the bottom and top of the lifts. Then again doesn't matter too much if one goes to failure.
Jesus. He is natural too right? His physique is fucking insane regardless
Yeah even before lifting he was huge so it's pretty believable
He has been training for like one and a half decade so yeah, definitely attainable with hard work. Don't listen to kids in the comments section saying " he is training 7 days a week and is big while having abs > he eats test sandwiches for lunch".
he trains 7 days a week, and before he was a body builder he was a strong man. you’ll pretty easily be able to find the photos, he was strong as hell before the weight cut, so i don’t doubt his natty status.
@@king-ew2jl yeah exactly
He was a strongman before he cut down and he may or may not have done that natty, but insofar as bodybuilding goes he seems to be clean
Actually stretch is very beneficial for muscle growth. I always do 1 heavy movement (standing front of body) and one stretching movement (behind body).
And he talked about being less strong in the movements like spider curls. Nobody gives a shit how much a gym bro curls though. If you are trying to build muscle strength isn’t the most important factor so spider curls could be a great way to maximise ROM.
@@marcdoyle7757 Working out a muscle with the greatest resistance during the stretched part of the movement causes more muscle grwoth
If you want equally developed long and short heads of the biceps, you have to do both.
Train your biceps twice a week eat good meal be persistence your bicep will grow eventually keep in mind that takes time to grow.
Also don't forget training the brachialis or however you spell it, it's not part of the biceps but it still helps making your biceps look bigger, do hammer curls with dumbbells or reverse curls with an easy-bar or dumbbells heck or even cables
Yeah you can throw in some neutral grip variations to "target" the brachialis but keep in mind the dominant muscle being used will still be the bicep and if you have more of a neuromuscular connection to the bicep than it's related muscles then that will be even more exaggerated. I say this because people will do multiple sets for supinated exercises and then throw in their neutral grip exercises and maintain the same volume, intensity, etc when it may be more beneficial to swap out for some days and just lessen the load on either exercise depending on your goals; otherwise you may overtrain the bicep.
@@fastlifebmx9292 Yea I only do 12-16 sets a week for biceps, half of them are incline hammer curls and half are reverse grip preacher curls
So I watched this whole 3 part video for you to tell me that curls are the best way to build biceps? 😂😂😂☠️
Yeah, a lot of people think otherwise for some reason.
That’s where we are nowadays 🤣
@@DavisDiley Vidoes like this would have been gold for me last year just getting into the gym. Keep doing what your doing!
Aaahhh man i did my biceps this morning but this guy inspired me to do them again tonight.
Ok bro I just subscribed these workouts are insane cant wait to get back in the gym 💪🏾
The only drawback with things like preacher curls is that they terrify me.
Your arms look so fucking amazing man, I'm jealous. Good work
The way you make those videos makes me want to go to the gym again 🦾
Chin ups are my favorite for bicep growth
Cable bicep pull is everything. Damn. Am trying it today 🔥💪
You can’t fix what isn’t broken 🤷♂️
Muscles can't read how much weight you're using. They respond to tension
more weight=more tension no?
curls are a classic for a reason 💪
Ha! I knew it. EZ bar bicep curls did wonders for me. I went from curling 35 KG to 45 KG in a month. And my progress is constant.
Meanwhile I’m doing chin ups with a consistent 80kg of weight at any point of extension
@Red William I do negatives to finish up my sets. Gotta be careful with that though, I once basically lost the ability to use my triceps for half a week for doing way too many negative dips.
Can’t tell whether you mean we have to train long head or not
Barbell/dumbbell curls train both
@@Apophis.004 But then the short head has more development
@@williamhoward9121 If you do regular free weight curls every time you train biceps, it’ll hit your entire bicep. However, like he says in the video, you can add in seater incline curls or behind the body curls to add variety. Or, you can add hammer curls (what I like to do). Basically, anytime you train biceps, do a regular free weight curl on top of another style of curl that you prefer. That’s all you really need, especially if you’re training your back in the same workout.
This knowledge is so valuable! Curls grow your biceps!
When David talks, I listen.
That is just straight up bs. There are enough studies that show a greater activation of the long head of the bicep if u train it from behind your back. And there are also studies that show a more isolated activation of your bicep if u perform excercises with your arms in front of your body because your back is less involved. Just another dude who talks bs just to have another video lmao
I do both movements. But generally speaking I can lift heavier with standing EZ curls or standing db curls than incline seated curls. With seated incline db curls, there is a greater stretch but can’t lift as heavy. How important are the EMG activation studies when we consider the load? I think Bench press for example has less EMG activation than chest flyes, but as we can load more weight on bench press and easier to progressively overload, the bench press is far more superior exercise for building mass. Or am I missing something?
I dont get it how elbows make 90 degree in barbel curl
elbows get 90 degree in all forms
I think it’s that there’s maximum tension at 90 degrees when using a barbel because the weight is further away from you and physics says that makes it more difficult, while with a cable exercise the tension is consistent all the way through
Yea, I’m not sure this person explains what he means very well. I think he might mean try to keep your elbows still, and don’t let them rock, especially back.
of course elbows are at a 90 degree angle in every exercise, it's just that because you are strongest at the 90 degree point, putting the most tension on that point will give you a more balanced resistance curve that fits your bicep's strength output
@@Renitky thanks for your explain
@@PapaPanda2447 thanks, I get it now
Thank you so much for all this info. You’re taking my workouts to another level.
Weighted Chin-up followed by any curl variation will do the job.
This dudes channel is awesome.
Bros tips actually are useful bc everything is broken down and explained
First. Have bicep genetics.
Second. Read first.
Third. Read second.
Fourth. Read third.
Mike Mentzer enters the chat.
Underhand cable pull downs for big biceps.
Love these videos ...serious n straight to the point ...
Just downloaded your MyLift app after going gym for 2 months and not seeing the progress i would of liked. Cannot wait for your teaching man
So happy to have you on the app bro. Legit - IF you:
1) truly train your hardest (to failure or close to it with great form) trying to get stronger and beat your numbers week by week (you won’t always be able to - but strive to)
2) make sure to fuel your training sessions with adequate carbs before you hit the gym - eat enough protein daily (1-1.2g of protein per pound of lean body mass you have) - eat adequate calories (at least maintenance- mayyyybe a slight surplus)
3: sleep enough - 7 hours a night is great. 8 or so is best
Do those, and I promise you’ll make amazing progress
Again, happy to have you on my program✊🏼
@@DavisDiley being overweight hasnt helped in seeing results either, i have been losing weight but i feel my strength has not been improving the way i wanted it to.
Definitely knowing what to eat has been challenging but with your guidance i think i am going to love the results 🤜🏻
The quality!😮
muscles produce most force in the lengthened/mid range + many studies have linked the stretched position with increased hypertrophy so basically also do stretched motions
I swear daivs deserve 100M Subscribes!
Awesome coach right here!
They're classics for a reason
Nice pump brah
When I saw the title and then the thumbnail with a band around the biceps, I waa so scared for inaccuracy. But luckily, I was wrong.
You're completely right, Bicep Curls dont need anything fancy
i have been telling ppl this exact thing since i started going to the gym cus thats what my dad always told me and sure enough, finally somebody else agreeing w me
Remember kids this is just a droplet of knowledge keep seeking more tips there’s a lot of hidden gems in the golden era
You make the best videos!
Sick song. Great analysis and explanation.
And we are back to traditional way of training biceps after so much research.
I am so thankful for all the workouts you give us! I use your videos to make workouts throughout the week all the time! I always put my heart and soul into lifting, but when it comes to by biceps and triceps, no matter what I do they never seem to get sore.. I know I'm not holding back and I'm confused. do you have any tips?
You’re the gym guy I aspire to be
Thank You kind Sir
That's actual great advice
Make one for tricep