Tip 1: Keep back straight Tip 2: Use full ROM (range of motion) Tip 3: Keep wrist aligned with forearms to avoid too much forearm fatigue Tip 4: Keep shoulder movement to a minimum to avoid too much front delt usage (reduces the amount of work the biceps need to work which is not good) Tip 5: Mind Muscle Connection Hope it saved you guys a bit of time.
Lol I love how in these videos, people will write down the minimum information possible like it's any helpful. "Keep back straight" - Really helps someone that doesn't know how to do that in the first place. "Use full ROM (range of motion)" Oh great, I had no idea what the range of motion of the biceps even was, now that you mentioned I understand it perfectly. "Keep shoulder movement to a minimum to avoid too much front delt usage (reduces the amount of work the biceps need to work which is not good)" Because? Using multiple muscles is bad? So doing squats, deadlifts, bench presses is bad? "Mind Muscle Connection " Wow, extremely helpful. Instead of reading these fillers, watch the video with actual explanations, so you can hopefully understand the arguments and visualize what you actually need to do rather than reading a bullet point list.
Man, I've watched a lot of videos on these topics and yours are by far the best. No unnecessary chatter, just straight to the point, well-researched practical advice we can all work on. I wish all of TH-cam was like that! Thanks for all you do.
This is really something else, you're not only giving good advice but also citing your sources and providing a scientific explanation for what you're saying. Deserving of a like and sub.
I love this video! Super educational and helpful. I'm curious, have you ever heard of Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
Awesome tips, I came here because my forearms kept hurting when I was on the curl bench and now I know it’s because I’m using my wrists more than I should. Great insight, I also learned some other helpful tips. Thanks!
Your videos are a goldmine of info for improving my gym performance. I'm 7 weeks in and have recently been feeling weaker across the board in reps but now I see that I haven't been using proper form. Before this channel I've only had a vague understanding of what my form should be on Chest Press, Deadlifts, Squats, etc... but thanks to your videos I've been able to pinpoint what form works best for me which I desperately needed. Applied your deadlift + Squat tips yesterday at the cost of a longer session and it was worth it 👌. Gonna use these tips and Chest Press tips today for my session and see how it goes. Can't wait to learn more from you
Jeremy, I love your content! I went to the gym today and I was able to tweak my performance based on your videos and I was tempted to chat with someone at the gym about the front delt activation when they were performing the front raises. Dude. You’re a game changer!
@@DKTeagueyoure only weak when you stop trying to improve yourself, if you stay consistent with exercise eventually there will be a day where you won’t think you’re weak anymore.
That last mistake is the exact mistake I came here to fix(as a beginner), and when fixed should turn out to be a game changer for this isolation exercise, provided proper form. Thanks a ton!
Just started watching your videos. Thanks for showing me my mistakes. I adjusted my chest work out to your form and really notice the difference. Thanks again.
So after watching this video I decided to give this a try and DAY ONE has already a significant difference!!! I have shoulder issues due to an over-developed front delt possibly causing an impingement so most workout tips I take are to reduce pain first and to develop better muscle second. Your tips did both. Not only did I feel it more with less weight in my biceps but I also had significantly less shoulder pain if any at all due to not using my front delts to complete the exercise. Thank you so much for all you do and it definitely makes a difference in normal people's lives, not just lifters and athletes.
Pretty much the same for me. But I notice this guy lift much lighter weights on their bar curls, but with better results. So I decided look up this. I pretty much did everything wrong, my forearms are really big from the poor wrist position, shoulder impingent, slight swing causing back issues. Not easy to go back to lower weight, but I can feel the isolation is much better are a week.
Incredible video! I came here because my forearms and front delts were the most sore after doing bicep curls, and both issues were covered in this video! 10/10
I can't tell you how lucky I feel to have found your videos on proper form. I had been weight lifting in ways that were certainly contributing to acute and chronic injury and pain for decades before I watched a few of your video aides. I have completely lost almost all the pain in the wrong places as a result of watching your easy-to-follow guides. The impact has been phenomenal over the past few years from scoring my highest ever on physical evaluations to World and National karate championships. If your purpose was to make the world better, mission accomplished!
4:10 Is not to be underestimated. I can tell from experience that if you put too much stress over time on your wrists, it will take a lot of time to heal. Maybe even years if you train through pain and continue to be active weight lifting or do other sports. It is quite some years back since when I had the problem and when doing benchpresses I can still feel it sometimes. Keep your wrist in line with the underarm at all times. Wrist pain is a huge deal. EDIT: this applies especially to barbell curls since the twisted and fixed position of the underarm muscles put the bent wrist in extreme pressure
When i go heavier the wrists go a bit. Im useing multi gym. 6kg each weight so the less weight getting easier why up but then it fells like i loose form on last reps. Yet with lighter weight i fell the burn i push for the last rep but fell in control like its possible. With the extra weight i fell all strength can't get up. Biceps still fell solid but just don't fell right. Like i hsve to move my back and i wobble. Yet lighter weight last rep still can be hard on set but i stand straight. I don't want keep moving arms to much. With dumbells easier not to
@@truthbomber7628 this form of bicep exercise is dumb to begin with. Don’t twist the forearm like that or tuck elbow into sides. It is not a natural position and therefore the problems. Most work outs are just not natural.
Omg the forearm problem was stuck with me for 6 months and I never understood why my forearms hurt more than my biceps...... thankssss a lot can already feel the difference
I haven't worked out seriously for years due to life changes and such but I never knew about these simple solutions to improve my efforts. Definitely feeling like picking up my dumbbells again and giving it another shot.
Good form is essential. Slow, control, focus, concentrate. Like this video said: most guys at the gyms lift lots more weight than I do, but they are swinging, jerking, bouncing the weights off an object (floor, bench, machine, whatever) yea most girls are checking out the other guy because of the heavier weights, but I am looking for the 1 in a million girl that admires my form and definition.
Makes so much sense about the wrist position ! I def feel my self so fatigue .. I thought it was from me going slowly during the my elbow flexion , but def feel " weak" in my forearm area ... Def am going to be a lot more self aware of my wrist . Thank you!
Yesterday, I did bicep curls with 25 lb dumbbells. I did two sets of 12 comfortably, then I could only do 6 reps. My body started to swing forward and I just couldn't muster enough strength to do more without breaking form. I didn't hurt myself, but it was interesting seeing my limits.
After watching this I came to the conclusion that I commited every single one of these mistakes. Lowering the weights, even for the sake of accuracy will be a real hit in the ego
After doing much ego lifting especially on biceps i decided it was time to stop it and focus to the little details of the exercise so I lowered the weights a lot and Ive been stable for some months on the same weights , shall I continue like this or I should start increasing the weight again?
1. keep the body still, don't move hips, etc. 2. do full motion by making sure arm muscle is stretched straight at bottom (flex triceps when at bottom of curl) 3. don't flex your wrist so your forearms wont get tired. Keep it aligned 4. don't move shoulder, keep shoulder and elbow locked in same position. think of only bringing weights/hand to you, don't move anything else
The study was fairly obvious, the group grew more where the exercise loads the biceps. And due to the nature of the biceps curl, training the bottom half of the motion resulted in bigger regional hypertorphy around the insertion closer to the elbow joint. Just as Jeremy said, biceps training isn't complicated, but it is easy to mess up even the easiest of exercises when ego jumps on the line 😀
@@masoudakbari7010 probably not, if you would like to stop the swings, use the wall for strict biceps curl and keep your elbow against it the whole time, usually gets the job done
I can finally watch a gym-related video without worry of speculating if the information is correct. Very simple yet informative format, perfect animations to show what muscle group suffers from what action etc. I've never been the type to do my research ahead of time due to habit but I think I can finally learn and do things by the book with these.
great videos!! nice that you calmly speak with detailed explanation with common sense detailed animation. not yelling into the video all hyped throwing fast information like lots other videos on here.
Great video, another great point is speed to quote the late great Mike Mentzer it's about resistance and not speed, slow the reps right down and put your mind into the muscle.
Your content is so phenomenal. All of the animations and illustrations so do much to help us see and understand these important concepts. Thank you so much!
Your supplmentnal graphics really set you apart from other channels. The reference to studies added validity to what you are teaching as well. Excellent length of video as well.
I recently discovered doing biceps on an inclined bench with dumbbells. The shoulders are thrown back and it allows the biceps to do ALL of the work since the shoulders are at complete disadvantage and cannot help the biceps. Another great one is the barbell bicep lift. The key is almost letting the barbell slide up and down your lower chest and stomach WITHOUT creating an arch. So, the barbell’s path should be a vertical line. Again, not an arch. Think of the barbell being lifted without losing contact with your body. My biceps always feel like someone punched them hard the following night. Great vid. Thanks for sharing!!!
![เจ็บที่ยังฮัก - ม่อน วรวิทย์ [ Official Mv ] จอนนี่มิวสิค](http://i.ytimg.com/vi/KALIGSRSjFs/mqdefault.jpg)
Hope you enjoyed this one! What exercise would you like to see me cover next? Comment below!
I'm so skinny😭
I can't fix it. Even if I eat a lot😭
Welllppppp
Rope pull downs! Loved this video, thank you 🙏🏻
Loss belly fat plz
leg extensions?
Day 3748492927 asking about when the new programs will release?
Tip 1: Keep back straight
Tip 2: Use full ROM (range of motion)
Tip 3: Keep wrist aligned with forearms to avoid too much forearm fatigue
Tip 4: Keep shoulder movement to a minimum to avoid too much front delt usage (reduces the amount of work the biceps need to work which is not good)
Tip 5: Mind Muscle Connection
Hope it saved you guys a bit of time.
Thank you
Hero we need but Hero we don't deserve. You are a legend sir!
thx but kinda feel sorry for the guy editing the video lol
Lol I love how in these videos, people will write down the minimum information possible like it's any helpful.
"Keep back straight" - Really helps someone that doesn't know how to do that in the first place.
"Use full ROM (range of motion)" Oh great, I had no idea what the range of motion of the biceps even was, now that you mentioned I understand it perfectly.
"Keep shoulder movement to a minimum to avoid too much front delt usage (reduces the amount of work the biceps need to work which is not good)" Because? Using multiple muscles is bad? So doing squats, deadlifts, bench presses is bad?
"Mind Muscle Connection " Wow, extremely helpful.
Instead of reading these fillers, watch the video with actual explanations, so you can hopefully understand the arguments and visualize what you actually need to do rather than reading a bullet point list.
Kinda disrespect for all the work and information Jeremy puts in just 7:33 Minutes. Watch the Video guys, it helps!
The details this guy shows on how a perfect form should be for each exercise is too good to get for free. Hats off for doing it 👏❤
100% agree...
He has 4+ million followers so he’s definitely getting that check but I see what you mean though.
You might be right. I believe I spent some dollars for reading material back in the day so free is good.
for free? I guess you don't understand how youtube works..
Hey capitalist! 😅
Man, I've watched a lot of videos on these topics and yours are by far the best. No unnecessary chatter, just straight to the point, well-researched practical advice we can all work on. I wish all of TH-cam was like that! Thanks for all you do.
This is really something else, you're not only giving good advice but also citing your sources and providing a scientific explanation for what you're saying. Deserving of a like and sub.
zazScadVsgfhaf🌐dxsdaafDzbxca
I love how you don't use fake weights and show it's ok to use lower weights to get a perfect form. Thank you for being real
The best guy you can learn from on TH-cam, listening to him i gain 5cm in biceps, triceps, Sholders, chest muscle in only 30 days. My bro you DA BEST!
You kidding, right?
Better than Dr. Mike Israetel?
Liar
This was good. Now do triceps, please. Keep it up, Jeremy!
Overh head extension! They suck but work wonders!
Yes
No
Yes triceps please!!
Checkout my channel to know about science behind triceps exercise. I bet you will love it.
Thank you so much for pointing out mistake number 3! I never got why my forearms hurt when I did curls. Very helpful
I love this video! Super educational and helpful. I'm curious, have you ever heard of Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
Excellent Jeremy. I find myself writing in my journal all the time "no ego lifting" as a way to avoid the types of things you outlined here.
Subbed. Your videos give a lot of excellent, clear information. Thanks!
Thanx Jeremy.. you’re videos of common mistakes help me alot
Awesome tips, I came here because my forearms kept hurting when I was on the curl bench and now I know it’s because I’m using my wrists more than I should. Great insight, I also learned some other helpful tips. Thanks!
Very interesting tutorial. Thanks
Your videos are a goldmine of info for improving my gym performance. I'm 7 weeks in and have recently been feeling weaker across the board in reps but now I see that I haven't been using proper form. Before this channel I've only had a vague understanding of what my form should be on Chest Press, Deadlifts, Squats, etc... but thanks to your videos I've been able to pinpoint what form works best for me which I desperately needed. Applied your deadlift + Squat tips yesterday at the cost of a longer session and it was worth it 👌. Gonna use these tips and Chest Press tips today for my session and see how it goes. Can't wait to learn more from you
Jeremy, I love your content! I went to the gym today and I was able to tweak my performance based on your videos and I was tempted to chat with someone at the gym about the front delt activation when they were performing the front raises. Dude. You’re a game changer!
👏
Clear and concise. Thanks.
Will try im tired of being ugly
we will become sex icônes together my friend
The best part is then you get to discover you’re ugly AND weak. That’s my favorite.
@@DKTeaguebro 😭
Wayyy better to be ugly and jacked! Then you can wear a mask and still pull the ladies 😂
@@DKTeagueyoure only weak when you stop trying to improve yourself, if you stay consistent with exercise eventually there will be a day where you won’t think you’re weak anymore.
BEST presentation , best technique, perfect way to explain
Great advice, always appreciate your help along my journey 💪🏻
Best Biceps’ breakdown I’ve seen in TH-cam. Thanks Brother.
That last mistake is the exact mistake I came here to fix(as a beginner), and when fixed should turn out to be a game changer for this isolation exercise, provided proper form. Thanks a ton!
Just started watching your videos. Thanks for showing me my mistakes. I adjusted my chest work out to your form and really notice the difference. Thanks again.
Props for showing people how to build the mind muscle connections
Excellent, form corrected. Salute.
So after watching this video I decided to give this a try and DAY ONE has already a significant difference!!! I have shoulder issues due to an over-developed front delt possibly causing an impingement so most workout tips I take are to reduce pain first and to develop better muscle second. Your tips did both. Not only did I feel it more with less weight in my biceps but I also had significantly less shoulder pain if any at all due to not using my front delts to complete the exercise. Thank you so much for all you do and it definitely makes a difference in normal people's lives, not just lifters and athletes.
Pretty much the same for me. But I notice this guy lift much lighter weights on their bar curls, but with better results. So I decided look up this. I pretty much did everything wrong, my forearms are really big from the poor wrist position, shoulder impingent, slight swing causing back issues. Not easy to go back to lower weight, but I can feel the isolation is much better are a week.
Incredible video!
I came here because my forearms and front delts were the most sore after doing bicep curls, and both issues were covered in this video!
10/10
I really hope that you will make a video on building triceps.
Thanks Jeremy!!!! I will take note and use your advice in my future workouts...
I can't tell you how lucky I feel to have found your videos on proper form. I had been weight lifting in ways that were certainly contributing to acute and chronic injury and pain for decades before I watched a few of your video aides. I have completely lost almost all the pain in the wrong places as a result of watching your easy-to-follow guides. The impact has been phenomenal over the past few years from scoring my highest ever on physical evaluations to World and National karate championships. If your purpose was to make the world better, mission accomplished!
your visualizations to the study summaries is done very well. As a visual person it helps me understand the material quickly. Thanks!
4:10 Is not to be underestimated. I can tell from experience that if you put too much stress over time on your wrists, it will take a lot of time to heal. Maybe even years if you train through pain and continue to be active weight lifting or do other sports. It is quite some years back since when I had the problem and when doing benchpresses I can still feel it sometimes. Keep your wrist in line with the underarm at all times. Wrist pain is a huge deal.
EDIT: this applies especially to barbell curls since the twisted and fixed position of the underarm muscles put the bent wrist in extreme pressure
yep it happened to me and it healed a little bit later but then stupid me injured it again and its aching and paining me
Agreed. Hurt my wrist during bench press and the pain is no joke
When i go heavier the wrists go a bit. Im useing multi gym. 6kg each weight so the less weight getting easier why up but then it fells like i loose form on last reps. Yet with lighter weight i fell the burn i push for the last rep but fell in control like its possible. With the extra weight i fell all strength can't get up. Biceps still fell solid but just don't fell right. Like i hsve to move my back and i wobble. Yet lighter weight last rep still can be hard on set but i stand straight. I don't want keep moving arms to much. With dumbells easier not to
AthleN x channel says bend wrist slightly , palm away from wrist when you come up. Which takes tension off forearm and more on bicep
@@truthbomber7628 this form of bicep exercise is dumb to begin with. Don’t twist the forearm like that or tuck elbow into sides. It is not a natural position and therefore the problems. Most work outs are just not natural.
Thx 🙏🏻 Jeremy you prevent me from getting injuries …your vids are much appreciated
Your videos are helping me a lot. Thanks Jeremy!
Omg the forearm problem was stuck with me for 6 months and I never understood why my forearms hurt more than my biceps...... thankssss a lot can already feel the difference
I haven't worked out seriously for years due to life changes and such but I never knew about these simple solutions to improve my efforts. Definitely feeling like picking up my dumbbells again and giving it another shot.
Good form is essential. Slow, control, focus, concentrate. Like this video said: most guys at the gyms lift lots more weight than I do, but they are swinging, jerking, bouncing the weights off an object (floor, bench, machine, whatever) yea most girls are checking out the other guy because of the heavier weights, but I am looking for the 1 in a million girl that admires my form and definition.
Woah I'm doing shitty curls. This will def improve me! Thanks
What a chad statement. More power to you
The forearm soreness while doing curls has always been a problem for me 😅 always glad I watch these videos from you
Shoutout to the editor 🗣️🔥🔥🔥🔥
Makes so much sense about the wrist position ! I def feel my self so fatigue .. I thought it was from me going slowly during the my elbow flexion , but def feel " weak" in my forearm area ... Def am going to be a lot more self aware of my wrist . Thank you!
Yesterday, I did bicep curls with 25 lb dumbbells. I did two sets of 12 comfortably, then I could only do 6 reps. My body started to swing forward and I just couldn't muster enough strength to do more without breaking form. I didn't hurt myself, but it was interesting seeing my limits.
I'm totally in the same boat lol. My biceps burn out soooooo quickly whenever I do isolation work like curls.
*biceps curls, bro. 'Bicep' is not a word, scientific or otherwise.
After watching this I came to the conclusion that I commited every single one of these mistakes. Lowering the weights, even for the sake of accuracy will be a real hit in the ego
by far the best bicep tutorial. I immediately see gains in my bicep.. bravo!!!!
After doing much ego lifting especially on biceps i decided it was time to stop it and focus to the little details of the exercise so I lowered the weights a lot and Ive been stable for some months on the same weights , shall I continue like this or I should start increasing the weight again?
@Rick Sin thanks very much for the advices you gave they are really helpful
Great advise. So many people forget to focus on the muscle group they are trying to target.
1. keep the body still, don't move hips, etc.
2. do full motion by making sure arm muscle is stretched straight at bottom (flex triceps when at bottom of curl)
3. don't flex your wrist so your forearms wont get tired. Keep it aligned
4. don't move shoulder, keep shoulder and elbow locked in same position. think of only bringing weights/hand to you, don't move anything else
Thank you! Excellent information and straight to the point without the self promoting ramble.
The study was fairly obvious, the group grew more where the exercise loads the biceps. And due to the nature of the biceps curl, training the bottom half of the motion resulted in bigger regional hypertorphy around the insertion closer to the elbow joint.
Just as Jeremy said, biceps training isn't complicated, but it is easy to mess up even the easiest of exercises when ego jumps on the line 😀
That's why people need to be humbled hard
They didn’t check how many got injuries afterwards. Alot of stress on the joint for that “full range of motion”.
@@TheBooban in a controlled environment people rarely get injured. Too much fearmongering
Would you recommend bicep exercises in a prone incline way to stop you from swinging ?
@@masoudakbari7010 probably not, if you would like to stop the swings, use the wall for strict biceps curl and keep your elbow against it the whole time, usually gets the job done
Super helpful video! I especially appreciate how the data is presented visually!
I always feel curls more in the outer bicep muscles. I use supination to target the inner muscles.
Biceps. Biceps is singular ("my right biceps hurts") and plural ("both my biceps hurt").
You have become one of my favorite, if not the favorite, TH-cam channel for proper natural bodybuilding. Great work!
bro the one about the wrist really helped.apppreciate it lots!!!!
Excellent advise , lm recently training partial reps in the stretched position.👊🏻
Thank you for the detail explanation especially regarding the published journals studies,
Great video ! I corrected all my mistakes .. recent past I am focussing on slow & muscle / mind connection and I could see great results...
Wow! Best 7 minutes of coaching I have ever seen. Gotta hit subscribe. And thank you for the research you do on the topic.
Too much spam.
I needed this. Excellent info. Thank you!
Glad I found this channel early in my training journey!
How am I just now learning about this kid! I could feel my biceps getting huge just watching this video! Thanks for sharing your knowledge.
I can finally watch a gym-related video without worry of speculating if the information is correct. Very simple yet informative format, perfect animations to show what muscle group suffers from what action etc.
I've never been the type to do my research ahead of time due to habit but I think I can finally learn and do things by the book with these.
Excellent overview & very nicely produced with illustrations & clear film-stock - Cheers!
I like the research you add to your videos, thank you for having proper sources! Maybe have links to each document?
Hey man. Great tips and info. Thank you.
Thanks dude for proper posture, now I can avoid injury in my biceps
great videos!! nice that you calmly speak with detailed explanation with common sense detailed animation. not yelling into the video all hyped throwing fast information like lots other videos on here.
Nicely produced vid. Love the graphs and graphics. Thanks.
Great video, another great point is speed to quote the late great Mike Mentzer it's about resistance and not speed, slow the reps right down and put your mind into the muscle.
WOW the best explanation ever had on how to do bicep curl
Thank you very much, it helped a lot!
Very nice video, thanks for this. Cheers from Germany
Best channel for gym people! I really love your videos!
Highly informative video. Excellent content
Although I've been doing this right, this video helped me with confirmation
Wow..Such a great explanation. Thank you...
Love the visual effects esp. like the red & green lines around 4:00 Brilliant in helping to understand & remember! 🙌
I like the red and green colored graphics during movement. Makes it easier to understand.
By far the best bicep video I've seen.
Oh wow! Great explanation and analogies. loved it! Explained many questions I had when doing curls like this.
Your content is so phenomenal. All of the animations and illustrations so do much to help us see and understand these important concepts. Thank you so much!
Your supplmentnal graphics really set you apart from other channels. The reference to studies added validity to what you are teaching as well. Excellent length of video as well.
I recently discovered doing biceps on an inclined bench with dumbbells. The shoulders are thrown back and it allows the biceps to do ALL of the work since the shoulders are at complete disadvantage and cannot help the biceps. Another great one is the barbell bicep lift. The key is almost letting the barbell slide up and down your lower chest and stomach WITHOUT creating an arch. So, the barbell’s path should be a vertical line. Again, not an arch. Think of the barbell being lifted without losing contact with your body. My biceps always feel like someone punched them hard the following night. Great vid. Thanks for sharing!!!
such detailed explaination! just what i need to know.
Thanks! this video was really elaborate.
awesome, thanks.
would love to see this video done as quads.
Great video. Really good advice and techniques. Thank you
Gracias por compartir muy interesante todos sus vídeos
That forearm one was exactly what I was looking for, thanks man.
Wow. Amazing conteng. Good graphical explanation. Good information, amazing not saturated delivery.
Very important informative video on bicep training. Thanks Jeremy.
As much as I wanna crap on Jeremy for not having impressive biceps, the advice given in the video is pretty solid.
Thank you brother, hepled a lot.
the editing of your videos is amazing bro.
the content too
Excellent tips thank you
Great video, thanks.
Great video bro! Actually good tips for new people like myself.
The quality of the video is incredible 🤯
Can you please explain why you don't recommend doing curls up against a wall?
I asked the same question. lol
Yeah, I'd love to know why.
I really struggle with that forearm pain expecially with barbell and feeling my bicela overall, ty for these really science based videos!