1:50 Cable curls with Elbows pinned to sides 2:50 Rope curls with elbows lifting a little 3:33 High cable curls 5:25 Single Arm Low cable curls. 5:48 Reverse Cable curls 6:45 Behind the head Curls 7:03 Single Arm Preacher curls. Thanks John.
@@clunky9072 yeah same here. A lot of guys do the typical cringe worthy things: the classic “sit ups in between sets (mostly improperly) and behind the back pull downs”. Lol and who can forget the ever fun “floppy fish out of water jerky pull ups”. Did I leave anything out, fellas? LOL I would love to hear what you see. Haha
Been training for 30 years and I have to say you are by far the best bodybuilding channel. I have a very similar approach to training as you, if my tendons hurt I always try to find ways to work around the injury. Different grips, different machines, cables, occlusion sets etc. Thank you for all the great information I wish I had something like this channel especially during my first 20 years of training
Love cable workouts. Ive been subbing cable sets for dumbbells for awhile now. 3 shoulder surgeries and other assorted injuries make my joints scream....not nearly as bad on cables.
I've never seen the reverse behind the head before, tomorrow is pull day so I'm looking forward to trying it. Side note: the medicine ball on the assisted dip machine is now one of my favorite, hit my triceps perfectly. Thank you for showing that 💯🤩
I get great results using cable exercises due to more constant tension. Gyms are closed, again, so doing mostly barbell work and those crappy tubes. Thanks, John, for making me miss cable machines even more.
I trained with some fine folks, but John - you are a very, very great trainer and coach! I love the attention to form, the care about injuries and the little adders on some of the exercises! Thank you as always.
Fantastic video, I'm more interested in joint longevity than immediate gains. I couldn't keep doing skullcrushers specifically because it made my elbows hurt even with light weight.
Reat stuff John. Ive been doing a lot of these exercises lately in the gym & they really work. I do what's best for me and i feel really GOOD afterwards. Thanks John. You Rock brother. 😎💪
Music to my ears, I'd love a cable only series as I have cables at home. I can't believe I've not long came across your channel it's TOP notch love it!
That q&a was the most informative q&a I've ever seen. I even liked your little rant about bullshit channels. So much good info dog, thanks. Love your channel.
Oh yes...I love those spongy handles, and at 63 I do mostly cable work with some db mixed in. I like using those handles when doing reverse curls as it allows me to bring my fist close to my face...and give my biceps a good squeeze at the top. I never thought of supernating my grip on the crucifixion curls, I'll have to add that too. Love the videos and tips!
Hi John a great set of exercises to keep in the armoury for when we get injuries which we all do at times and it will keep us training so thank you. Can’t wait for the tricep video! Best wishes as always. Jim Harrison Cheshire UK.
I recently embarked on the long and arduous path toward the one-armed pull up, and have read a lot of cautionary tales about tendonitis; these cable options look great for balancing out that added stress on my elbow from hangs, so I will definitely be incorporating them for my bicep work. Thanks for another great video!
I call the crucifix curl the spider man curl (from the movie feat, iron man) and love that better than spider curls off the bench. Some fitness channels say it shortens the Brachialis but it’s too passive for me vs doing crucifix curl since I’m activity in shoulder flexion and attempt to contact my ears. I also have a better pump when the cable is just one notch above my shoulder. Nice John, love these
Perfect vid, been slacking on bis with my pull workout bc I'm just getting back to the gym and I'm shot by the end the workout, I'll throw these in tomorrow (maybe today and do push tom when the tri vid out, les go!)
I found that cables isolate those biceps a lot more than most free weight exercises. I think people have a tendency to cheat more on free weight exercises and swing dumbbells and barbells around without properly connecting with the muscle and letting the biceps do the work. People should 100% incorporate more cable work into their bicep training especially on high volume days as they can handle more workload too.
Hi John, Great video! Really enjoyed the selection of exercises that you showed as I'm definitely in need of more ideas for biceps exercises! Big thank you for making the video! Cheers, Billy
Hi John hope you an your family are well, love your videos very informative i like going gym an trying out what you have put up Plus no irritating back ground noise Keep up the great work an looking forward to many more of the same in 2021 , Happy Christmas an New Year to you an your family . Ram , UK
Thanks for the video it's really appreciated I've been having issues with my rotator cuff and tennis elbow and it's really limited me to what I can do in the gym fingers crossed this'll work. Thanks again 👍
Great video John, I have been doing some of these for a few years. I am in my early 40’s and have been lifting for 20 years. I definitely struggle with joint pain. I agree these have definitely helped cheers !
Hi John you hit my favourite bicep exercises but I'm sure if you used a Stirrup handle or a rope handle you would enjoy it instead of using the straight bar on the lat pull-down machine stay safe and healthy
As a very tall guy, getting on your knees to do that cable curl doesnt work well, the cables tend to pull up and not out. The best solution is to do it standing, but do a single arm and stand out to the side. It allows for the same motion shorter guys get.
3:02 funny story for anyone reading.. I havent done these in awhile and this vid made me do them today. Some freak physics must've made my attachment slip out of the carabiner (nothing snapped like I originally thought) because I ended up smacking the absolute shit out of my forehead mid set. Blood everywhere.. knot on my head still currently growing. Basically, fuck my life 👍 Also, glad I utilized that tip of extra upward movement at the top. Gotta generate as much force on my face as possible, ya know
I do rope hammer cable curls (3:02) laying on the seated row bench. Brace your feet on the foot pad and position your shoulders and head over the end of the bench. Keep the elbows tucked in tight to your body. Much better than standing, in my opinion.
For lower and middle traps, I find if I get a rope or two D handles on a cable machine at its highest setting and do standing rows, pulling the cable to around sternum height or a little lower, I get a great contraction in my middle/lower traps. Dumbbell rows will hit a little lower/mid traps. Barbell rows too. Basically if you really focus on squeezing the scapula back and down, the lower traps will be engaged.
![30 ชั่วโมงคนเดียว บนรถไฟชั้น 3 โซเวียต [Around The World Ep. 2]](http://i.ytimg.com/vi/MlE9boAVqDA/mqdefault.jpg)
1:50 Cable curls with Elbows pinned to sides
2:50 Rope curls with elbows lifting a little
3:33 High cable curls
5:25 Single Arm Low cable curls.
5:48 Reverse Cable curls
6:45 Behind the head Curls
7:03 Single Arm Preacher curls.
Thanks John.
May I ask which degree has to be the bench on last exercise, single arm cable preacher?
RIP John .. I still can’t believe you are gone!
Miss you bro, hope you’re up there helping those in Heaven make gainzz
Rest in Power.
My training log is basically all Meadows varieties, I'm 43 and still learning every time one of these videos drops.
God bless you John. You are a Man among Men.
Every day after you release one of these I see people doing them at the gym the next😂. Great stuff John
Can confirm, I love watching his vids and then trying the movements at the gym.
People barely work out at my gym, sadly!! But I do!! John’s videos are so incredibly awesome.
I'm that guy 😂
At my gym I do some exercises that John has taught me that I don't see anyone else doing lol
@@clunky9072 yeah same here. A lot of guys do the typical cringe worthy things: the classic “sit ups in between sets (mostly improperly) and behind the back pull downs”. Lol and who can forget the ever fun “floppy fish out of water jerky pull ups”. Did I leave anything out, fellas? LOL I would love to hear what you see. Haha
'alright hi everybody john meadows here' = music to my ears
What if someone made a trap remix? 🤣
Yes! Reverse grip is my favorite type of curl!
as a lanky 6 5 guy, i appreciate when a shorter guy recognizes the challenge with using some machines and techniques. sign of a serious pro coach.
Good job John U're the man that put these exercises together, RIP my man.
Cables in one of my favorite ways to train. I incorporate it into every workout...for the most part 💪
Been training for 30 years and I have to say you are by far the best bodybuilding channel. I have a very similar approach to training as you, if my tendons hurt I always try to find ways to work around the injury. Different grips, different machines, cables, occlusion sets etc. Thank you for all the great information I wish I had something like this channel especially during my first 20 years of training
John's humility is so refreshing while he teaches us how to do the exercises, np sense of arrogance
The day before arm day, thanks for the great content as always!
I found this while working out in the gym and glad to have done so. This gave my arms a good pump 💥
Cable curls are my favorite bicep exercise....love the constant tension
Imho nothin beats machine preacher curls mate
You"ve made working out for this best up retired copper fun again.
I love that you show us joint saving alternatives. I hate that they always come out after I finish my workout. Thank you John!
Love cable workouts. Ive been subbing cable sets for dumbbells for awhile now. 3 shoulder surgeries and other assorted injuries make my joints scream....not nearly as bad on cables.
I like the look of the lat pulldown curl just because i've never seen anyone else do it.
best person on youtube and best channel on youtube PERIOD
Great video with lots of good info. Good work. Keep going!!
Aaaaaah Mountain Dog
No Drama, just:
alreithaieveribodi
Imagine how awesome it would be if John would just start tearing apart random gym shark narcissists
@@shaftofwisdom imagine how awesome it’d be if he kept educating us and didn’t pay attention to other dudes
He's not Nick Riviera 😂
I have a bad wrist and haven’t been able to train my biceps good recently this should help thanks
Same here bro. Got a titanium screw in my left wrist so I'm limited. John is awesome
Yeah just got an mri might need surgery on my wrist
Really useful info. At age 62, I always mix some cable work in my workouts, finding them easier on my joints.
I asked a question about training around elbow tendinitis during that Q & A. This and the triceps video will definitely help my training out for sure.
RIP Mountain Dog 😔
4:45 we gotta call this exercise the Shawn Michaels lol
I've never seen the reverse behind the head before, tomorrow is pull day so I'm looking forward to trying it.
Side note: the medicine ball on the assisted dip machine is now one of my favorite, hit my triceps perfectly. Thank you for showing that
💯🤩
I get great results using cable exercises due to more constant tension. Gyms are closed, again, so doing mostly barbell work and those crappy tubes. Thanks, John, for making me miss cable machines even more.
Love it when you post John! You're the man :)
I trained with some fine folks, but John - you are a very, very great trainer and coach! I love the attention to form, the care about injuries and the little adders on some of the exercises! Thank you as always.
I am here early and ready! Arm day for me tomorrow. Good day John and thank you 😊
You got that Robby Robinson biceps peak goin’ on John. Great video, great No bs advice. Also nice playlist in the back.
Fantastic video, I'm more interested in joint longevity than immediate gains. I couldn't keep doing skullcrushers specifically because it made my elbows hurt even with light weight.
Reat stuff John. Ive been doing a lot of these exercises lately in the gym & they really work. I do what's best for me and i feel really GOOD afterwards. Thanks John. You Rock brother. 😎💪
Brilliant video. Will be trying some of these variations this morning. I particularly liked the reverse curl at the end.
i cant wait for the knees video to come out , thank you john !
Music to my ears, I'd love a cable only series as I have cables at home. I can't believe I've not long came across your channel it's TOP notch love it!
More resistance band / cable videos please. Thanks.
Always the best videos John.
Thanks as always John
Thank you for all the great tips John, I learn something new all the time watching your videos. You’re a legend.
Very welcome
@@mountaindog1 should i go heavy or light plzz answer me sir thank you
I love that on each exercise he says "I do this but you don't have to" literally translating to ---> HERE BE THE GAINS
Thank you, sir! There were a couple exercises in there that I'd never thought of before.
Love the curl behind the head never thought of it
RIP legend
This one and the high rep video, going to use next week. On day 3, of going back to gym after 3 yrs. Your videos and techniques work best. Thank you
That q&a was the most informative q&a I've ever seen. I even liked your little rant about bullshit channels. So much good info dog, thanks. Love your channel.
thank you!
Oh yes...I love those spongy handles, and at 63 I do mostly cable work with some db mixed in. I like using those handles when doing reverse curls as it allows me to bring my fist close to my face...and give my biceps a good squeeze at the top. I never thought of supernating my grip on the crucifixion curls, I'll have to add that too.
Love the videos and tips!
Great video. Thank you for these alternatives.
Glad you like them!
Hi John a great set of exercises to keep in the armoury for when we get injuries which we all do at times and it will keep us training so thank you. Can’t wait for the tricep video! Best wishes as always. Jim Harrison Cheshire UK.
I recently embarked on the long and arduous path toward the one-armed pull up, and have read a lot of cautionary tales about tendonitis; these cable options look great for balancing out that added stress on my elbow from hangs, so I will definitely be incorporating them for my bicep work. Thanks for another great video!
I call the crucifix curl the spider man curl (from the movie feat, iron man) and love that better than spider curls off the bench. Some fitness channels say it shortens the Brachialis but it’s too passive for me vs doing crucifix curl since I’m activity in shoulder flexion and attempt to contact my ears. I also have a better pump when the cable is just one notch above my shoulder. Nice John, love these
Thank you Mr. Meadows. Super useful info that I can utilize and apply right away. All the best to you sir.
You are very welcome
Great workout for everybody. Thank you John 🙌🏋️♀️👏
Legend still speaking to us
Perfect vid, been slacking on bis with my pull workout bc I'm just getting back to the gym and I'm shot by the end the workout, I'll throw these in tomorrow (maybe today and do push tom when the tri vid out, les go!)
Great video John, love seeing u upload more often
i really like that single curl never thought of elongating that way.
Reverse curl is my favorite also!
I still love watching John Meadows videos,,
I found that cables isolate those biceps a lot more than most free weight exercises. I think people have a tendency to cheat more on free weight exercises and swing dumbbells and barbells around without properly connecting with the muscle and letting the biceps do the work. People should 100% incorporate more cable work into their bicep training especially on high volume days as they can handle more workload too.
blaze of glory in the background!
Hi John,
Great video! Really enjoyed the selection of exercises that you showed as I'm definitely in need of more ideas for biceps exercises!
Big thank you for making the video!
Cheers,
Billy
Great video John.
Hi John hope you an your family are well, love your videos very informative i like going gym an trying out what you have put up
Plus no irritating back ground noise
Keep up the great work an looking forward to many more of the same in 2021 , Happy Christmas an New Year to you an your family .
Ram ,
UK
Thanks for the video it's really appreciated I've been having issues with my rotator cuff and tennis elbow and it's really limited me to what I can do in the gym fingers crossed this'll work. Thanks again 👍
Biceps - bigger is always better 😛 Great video John!! Always love your input on joint movement and keeping them safe. 🇺🇸💪
Thanks John, a great way to exercise with a broken body
You're welcome!
Luv your videos. I just started using cable. 😊
Quality information, cheers john
Glad you enjoyed it
Great video and info John! 💪🏻
Very good advice. Thank you.
Hope you're feeling well , good stuff as always.👍 💪🏋
I am!
Great video John, I have been doing some of these for a few years. I am in my early 40’s and have been lifting for 20 years. I definitely struggle with joint pain. I agree these have definitely helped cheers !
Hi John you hit my favourite bicep exercises but I'm sure if you used a Stirrup handle or a rope handle you would enjoy it instead of using the straight bar on the lat pull-down machine stay safe and healthy
Thanks John
Hey man great advice can you make a video on forearm pain associated with bicep and tendinitis and what not would be very appreciated
Great video. I've done a lot of of these, and unfortunately pulled a forearm muscle while doing rope/hammer curls, a few weeks ago. 😕
Please sir makes your full day bulking diet plan recipes videos
As a very tall guy, getting on your knees to do that cable curl doesnt work well, the cables tend to pull up and not out. The best solution is to do it standing, but do a single arm and stand out to the side. It allows for the same motion shorter guys get.
good advice
Biceps today, thanks John. At 65 my joints are getting a little rickety, lol
3:02 funny story for anyone reading.. I havent done these in awhile and this vid made me do them today. Some freak physics must've made my attachment slip out of the carabiner (nothing snapped like I originally thought) because I ended up smacking the absolute shit out of my forehead mid set. Blood everywhere.. knot on my head still currently growing. Basically, fuck my life 👍
Also, glad I utilized that tip of extra upward movement at the top. Gotta generate as much force on my face as possible, ya know
OUCH!
These are legit - my wife did this workout with me and now she's my husband.
For real dude?
Hi John, can you do an updated Band video, maybe more intermediate or more specialist/isolated exercises?
another great video, thank you John!
Glad you enjoyed it
Thank You Mountaindog1 your videos are awesome 4Reals....
I appreciate that!
great stuff man
I train at home and I don't have a low pulley. I do the curls with rope passing the rope through a landmine. It works very well ;)
Great video!
Hey John could you do a leg workout with someone with a low back injury, I can’t squat so I’m stumped on what to do?
Hack squat machine?
Leg press lunges leg extension hamstring curls hack squat reverse hyper extension goblet squat
@@Jay-we2ek I dont have back problems and that damn thing hurts my back... 😑 I'm too tall to fit on the pad right. OP if you're tall, nooooo
I do rope hammer cable curls (3:02) laying on the seated row bench. Brace your feet on the foot pad and position your shoulders and head over the end of the bench. Keep the elbows tucked in tight to your body. Much better than standing, in my opinion.
Very helpful thank you very much
Can you do separate video about lower and middle traps since it's so overlooked area?
For lower and middle traps, I find if I get a rope or two D handles on a cable machine at its highest setting and do standing rows, pulling the cable to around sternum height or a little lower, I get a great contraction in my middle/lower traps. Dumbbell rows will hit a little lower/mid traps. Barbell rows too. Basically if you really focus on squeezing the scapula back and down, the lower traps will be engaged.
Cable row to bottom of your ribs. Mid back will light up.
Great workout. Looking forward to the pump tonight.
You just got tickets to the gun show. John your arms are looking huge dude! 💪
Thank you sir.
Commenting for the algorithm