8 OVERRATED Arm Exercises (AVOID THESE!)
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- เผยแพร่เมื่อ 25 ก.ค. 2024
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Structuring an effective arm workout for mass to build bigger biceps and triceps certainly isn't rocket science, and the truth is that many lifters way over complicate the process. You certainly don't need a million and one fancy biceps curls and triceps extensions to build arm muscle effectively. That said, there definitely are certain biceps and triceps exercises that are not ideal choices and that you'd be best off to avoid in favor of other alternatives. In this arm training video we'll be going over 8 different arm exercises you should probably skip out on for various reasons (either because they are less effective for stimulating hypertrophy, increase injury risk, or both) and what to do instead. Apply these tips to your bodybuilding workout plan and you'll definitely notice an improvement in your long term muscle building results. - แนวปฏิบัติและการใช้ชีวิต
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So... where the hell have I been? To keep a long story short (no pun intended), I began uploading short form videos last year across TH-cam/Instagram/TikTok as many of you guys have seen.
It took off far beyond what I could have expected (around 1.5 million combined followers/subscribers in that time) and I simply had to prioritize that form of content for a period.
I initially tried to stay consistent with the longer videos here as well, but it just proved to be too much in combination with managing everything on the RealScience Athletics business end as well.
I'm now working on finding a good balance between both forms of content and will be posting here regularly again.
If you're interested in the short form content too and haven't yet seen it, you can either subscribe to the TH-cam Shorts channel or follow on Instagram (or both):
th-cam.com/users/SeanNalewanyjShorts
instagram.com/sean_nalewanyj/
I appreciate all of you who are still here and were waiting patiently for the next video - I didn't intend to go this long without posting, but you know how time flies.
- Sean
We missed you Sean! Glad you’re back.
Love the vids, Sean. Good to have you back!
I've been here since the TBT and ill always be here as long as your posting.💪💪💪
Long time no see
been following your short videos too! but we've missed these long videos as well. looking forward for more! :)
SEAN UPLOADED LETS GOOOO
Babe wake up new Sean post dropped
Over 8 months since he last uploaded 😭😭😭
He's still active on Instagram
@@silentgrind34 I know but the yt vids hit different
Let's go where? I must admit this is my pet peeve. People who say let's go! I think it's freaking stupid God I hate it! I work at a casino and people say it all the time
We need more people like you in the fitness industry. Most of the beginners are lost in the stream of information about the technique and eventually fatiguing them and stop them from workout
nice to see you back with a full length video! i agree 100% with every one of these choices and your reasons behind choosing them. Wide grip curls and tricep bench dips especially are just such a great way to wreak havoc on your shoulder, elbow, and wrist joints.
Always no BS. As a gym newbie, your channel has helped me the most in getting correct and valuable information. Keep it up Sean!
I'm on the same page. Thank you, Sean. ✌🏼
Be careful if your new. To many view baits. Learn for yourself aswell. Good luck with gainz!
Like dude above me said be careful. Some of these workouts actually do work I’ve been training for years and I do some of these workouts and they work.
@@firstname1831 The point of this video isn't to say these exercises don't work, just that they're overused, and there is often a better alternative.
@@sewey593 The video says exercises to avoid. And it’s cap. Especially the dips, wide grip curls, the preacher curls and the reverse grip for the triceps.
My biggest take away: The best arm exercises are those that create the most natural line of movement, the most resistance to the targeted muscle, and the least unnecessary tension to joints, ligaments, and tendons.
Thanks for the great advice
👍👍
Yup, the simple time tested movements are the best. All this fancy crap from Instagram is a waste of time and effort. People think they have something new/better, but no.
@@dickjohnson7845 Be careful listening to him. Dude would get attention from average gym goers. Some of the these workouts actually do work. I’ve don’t them myself.
@@firstname1831 did you watch the video? Never once did he say that the mentioned exercises “don’t work”. He’s just saying they’re not optimal and there are much better lifts to do
@@_Lucalan_ Ok well I’m disagreeing. Especially with the dips, the preacher curls and the reverse grip push downs
Jeff Cavalier smacks back
Sean i love your longer informational videos, it’s good to get a reminder every few months to just keep things simple and progressive
Glad you’re back Sean! There has been a void in the TH-cam fitness world over the past 8 months. Great advice as usual
They all moved over to tiktok
@@cheezuschrist1102 racist
@@cheezuschrist1102 hate tik tok
Yes, I’ve watched all the videos on the second channel but I much prefer the info in the long form videos. Shorts are fine for entertainment though😜👍
Might disagree on kickbacks: if you have no cables nor machines, like at home, they r pretty good
Great to see you back man! So much hype and BS with arm training out there.
He’s on tiktok
@@cheezuschrist1102 It isnt him, he never responds
@@gopheros lmao yes it is
@@gopheros he doesn’t even respond on here so it’s expected
Glad to see you're back and providing more quality videos, too many people nowadays are mislead/misinformed by online fitness influencers, and need someone like you to set them straight
Great to see you back! And the video as awesome as always. I was actually trying out some of those fancy variations in the past, but I think it was one of your past videos convincing me it's not that complicated - just simply curl the arm and extend it :)
Thanks for your content Sean!
This year I’ve become serious and committed to healthy diet and serious exercise and your content has helped me to separate fact from fiction in the click-focused fitness genre.
Mike!! The last person I expected to see in this comment section 😂 I watch your vids regularly and have learned so much from God’s ministry through you!
Awesome to know you are taking fitness seriously 💪🏼
Haha it's Mike Winger nice
Become Eastern Orthodox
Already am
@@keytonbush3925 you're EO?
I enjoy the longer videos 10x as much, and get much more information.
Thanks Sean.
Sean it would be great to hear your take on perhaps making a exercise tier list, would love your no BS take and actually understanding what are the most effective exercise for each muscle group 💪💪
2:33 where athlean x is dissing sean😂
Excited to see a new video from you! Your "curling path" info really helped me see how to optimize my bi and tri work. Many of your videos have also helped me see that sometimes other forces are limiting the work of the muscle I'm trying to focus on. Your channel is my favorite, you and GVS are the best.
who’s GVS?
@@balthazarduclos2673 Geoffrey Verity Schofield
same thoughts man for @SeanNalewanyj and @GeoffreyVeritySchofield.
I ask all of my friend to follow Sean.
@@jlbarnes thank you
Love your content, Sean! Always no BS, straight to the point, logical, well explained, easy to understand. Thank you!
So pumped to see you back here! Happy to hear you’re doing great. Keep it up man..Thank you!!
No BS, no nonsense, straight FIRE content
Glad to have you back, man!
long videos are back lets goo
this dude is so pragmatic and efficient, love your content man, even after years of bodybuilding you teached me so many better ways to train and my body says thanks, less pain lol
good to see full detailed videos again on the channel 👍
No way that certain fitness youtuber just call you out on 2:31 💀 what is going on
tbh, I'm only here because of the youtube fitness influencer drama about to unfold 🤣 *grabbing popcorn*
Thank you so much for your no BS content. TH-cam fitness is a sea of conflicting information and it is hard to get your bearings as a beginning/returning lifter. Your videos inspired me and gave me confidence to lift again and I am about 6 months into your beginner program. I cant thank you enough for your "cut through the nonsense" approach. Always excited to see new videos, Thanks.
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
I'm glad you're back, I enjoy the short content as well, but these longer more analytical videos are the best.
Clear, simple, and delivered well. Subbed.
Straight facts. I've found simpler is almost always better when it comes to exercise selection. Great video as always 💪
Yes sir!
100%. The basics are where its at.
I hadn't been to the gym in 20 years. Watching these videos has given me the drive to get back at it, and the knowledge of proper exercises and lifting technique to get back, and lift better. Thank you Sean!
The king of no BS fitness is back!
I have been enjoying the shorter videos but these longer videos are a great format for teaching detailed, concise, and accurate information about fitness. You are by far my favorite fitness channel and my favorite choice for supplements
Great video as always! Glad to see you making new videos
Good to see you back on the main channel. Your channel is a gem in the fitness industry
Fax
Fax
I was at 30 % body fat when he uploaded the last video Now I i am 12%😂....thanks for all the information about everything ♥️♥️
How much time did it take you.. 8 months?
8? Lol
Nice
@@aj7907 yeah it took that long i got off track here and there finally got myself back togather and iam going to start my lean bulk for the first time 😄😄
@@abhijithsj8166 that is insane.. your transformations seemed quick for me.
So glad you have a video back! Hopefully plenty more to come
I've been waiting for your videos! Thank you Sean!
Possibly the best fitness youtube site online. Unbelievably educated, honest and informative. As a cardiology physician who knew nothing about body building , Sean helped me go down to 14% body fat from 36% in under 7 months thanks to his vids. Now shredded . Thank you for your passion, hard work and dedication to information and honesty. Love your channel. God bless you Sean.
Due to several minor work-related elbow injuries over the years I've found the only tricep exercise I can due without further damaging my elbows is the close grip bench press. I use dumbbells practically touching each other and I like it on incline bench. Would love to hear your thoughts on this Sean, as well as tips for us well used middle aged trades people with lots of grey hair.
Thank you Sean!💪🏻🙌🏻
Nice to see you're back for the full length video.
I started working out about a month ago, it was doing okay but ever since I found your channel I've been motivated, happy, and a lot more secure about what I'm doing to make progress 👍
You are very blessed to start with info like this channel, many if not most get sucked into bullshit.
Keep at it
Welcome back, Sean!
Great to see the long videos again!
Sean, thank you so much! I had already switched to many of these exercises after having watched your shorts. Great video! ✨🙏🏼🙌🏼
1:58 and Jeff took it personally
I'm training for the Preacher Curl Olympics so that warning doesn't apply to me.
W
excited for the future of your content sean
Thank you! Very useful tips
Hey Sean. Glad you're back! Your videos have guided me a lot during my first year of lifting.
Ayy if you've done this for one year, you're doing great!
What's your progress so far?
I respect Sean for providing details to back his opinion. Not just "don't do this, it's bad" but explaining why he thinks it's bad and what to do instead. Good stuff, mate!
Always with the best info!
Great video. Thanks Sean
I'm just here to support. Sean's program got me back into the gym and gave me some confidence.
Avoid the BS guys, 💪🏾
That's amazing! How long did you take off before getting back into it?
People try to scam on fitness channels too lol
I absolutely dreaded performing 7 of the exercises mentioned and now have a clear understanding of why that was the case. Explains why the movements seemed unnatural and caused discomfort. Spot on 👌🏻. Thank you for shining a light, another great video and permission to skip those exercises! 😅🙏🏻
Really enjoying your videos Sean & have been incorporating your advice into my workouts. Today, I have tried your cable Y raise and skiers whilst training shoulders for example. Keep up the great & easy to understand & implement no B.S. advice and instruction. I have also just filled out your online form, look forward to seeing the response as I would like to take my training up a notch with your help. All the best and thanks, Gavin 🙂
Good to see you back on this channell
This was good. It's made me rethink the overhead dumbbell press I have in my routine. I'm curious on your thoughts on dumbbell skull crushers for triceps? Is this too risky for the joints?
I did wide grip barbell curls for only 1 session and had quite a bit of pain in between my elbow and biceps for like 3 or 4 days. Never again. Now I see what was the issue, thanks for this advice!
Yeah. I find it's best to avoid bars in general. There are a few movements where you need them, but even pulldowns it's better to use handles than that wide bar most people use. Using paddles, you get that natural line that you can't get with a bar simply because your head is no longer in the way. Plus you can twist while moving or hold at a given position better than with a pulldown bar.
The biggest problem is the gym not having enough handles for the cable stations! 🤣
Great content. I really like there is always a logical explanation. Thanks for the help with your videos on my training.
A full length vid??? Yesssssss would love to see more of these and with other body part type exercises ☺️☺️🥳🥳
I have like 22 inch arms.. have incorporated two-handed overhead dumbell press for years. I feel that it activates the triceps sufficiently and overloads them without any joint pain. I also use cables both one handed and two handed. The only issue I see with the exercise is sometimes you can have back strain from arching or, when you get up to the 115+ dumbell, the seat might get in thr way if it can't be adjusted. I feel that the one handed cable variation is the best given the ability to quickly adjust weight and vary the angle, as you mentioned. However, I feel it is actually easier to tweak the shoulder, if not careful, given that freedom of movement. All that said, if you keep your elbows tight, there is nothing wrong with two handed overhead triceps extensions. I have not been convinced given the massive gains I have attained doing them.
Moving on to preacher curls.. those were my favorite for the majority of my lifting endeavors. They aren't the best for biceps squeeze, since you lose tension at the top, but when it comes to the bottom stretch there is nothing better. If you want to really stretch the muscle and fill it with blood, the preacher curl is king. I attribute it to the reason my biceps muscles are so long and full. The ultimate is really standing ez bar curls with an arm blaster.
Yeah it depends on you, people are different
Are you natural bro?
Did you see Athlean-x response? It seems like he directly responded to your points you made here
Man!!! I miss this long video of yours!! ❤️❤️❤️
Thanks boss! Needed to see this today.
I've been doing preacher curls lately. I never really liked the movement, especially at the bottom. Thank you Sean, I'll be using your recommendations from here on.
Let us know how you go with the change!
I always did the preacher curls pretty heavy and if i perform the curls i can feel the tension so thanks sean im definetly not going to risk the bicep tear
@@nattymatty2708 indeed thats why i stopped doing it
Great advice and awesome channel!
Finally! Good to see you back, tried your sups and 👍🏼
I have to admit after years of lifting waiter curls have absolutely exploded my biceps 🤷♂️
The first tricep exercise I actually find it is easier on the elbows and while I prefer one arm I got serous elbow pain that I’ve fixed now but I’ve found it is better for me
Great video! Loved this!
I like your attitude, straight no nonsense, right to the point, keep it up.
Thanks
How do you feel about weighted hanging from a pull up bar? I have a pretty weak grip and skinny forearms so i've added it to my routine and feel pretty good about it.
If you want to improve your grip strength, you can do rows using like an old bed sheet, or something similar. Holding onto material, rather than a handle or bar, is much more taxing on your grip strength. It also has the benefit of being simple to make the exercise easier or harder by just adjusting the angle of your body. This helped me so much when I was trying to improve my grip strength for pull ups and deadlifts
th-cam.com/video/wr8ZA-cvH3s/w-d-xo.html here is a link in case you wanted to see what I'm talking about
Athleanx just uploaded a video about waiter curls in response to this video 😆
Yes new video upload!! More videos please… we missed you :)
Straight to the point and no fluff. Dope!
Sean nalewanyj in a nutshell: stop complicating things and just do it normally lol
So that "certain fitness youtuber" responded to this video by posting a video of his own on why you're wrong and that the waiter curl is an excellent bicep exercise:
th-cam.com/video/8dbPdH0pIBI/w-d-xo.html
Except Jeff is wrong, again.
Oh shit you're back. Glad to hear from you again!
Great stuff!
Appreciate the info Sean. I was actually gonna have the Waiter’s Curl in my workout for the first time today, thankfully you explained it in a way that was easy to see how it’s not very useful for pure Biceps growth. I know that Athlean X is “that channel” you refer to, but I really do like a lot of the info they have. Between you, Jeff Nippard, and Jeff Cavaliere (Shoutout to OE Fitness to learn exactly what not to do, his channel is hilarious) there’s so much fantastic information on TH-cam for how to work out effectively, and most importantly, safely.
Nothing wrong with being in that newbie phase and watch athlean x, but I recommend you to be more sceptic towards his content, never buy his products, don't listen that much to his recommendations and overall stay at distance. Just a recommendation from someone who used to watch him at the beginning
Oh, and if you want to learn more about lifting I would recommend you bald omni man, his channel has an awesome community of lifters
@@nattymatty2708 one jeff does genuine science based training and gives good advice, another one is a nocebo that uses outdated models of pain and pseudoscience in order to fearmonger lifters
It's waiter curl, not "weighter" curl (shortcuts) - honestly makes me doubt the recommendation in this video. Also the whole point why Athlean X recommends it (minimizing forearm activation and long head isolation) isn't brought up. I'm not an @athleanX homer after I saw him watching fox news in one of his vids, but I'm not sure I'd trust the recommendation here on this exercise.
For any wondering about the waiter curl: m.th-cam.com/video/8dbPdH0pIBI/w-d-xo.html
P.s. keep doing your waiter curls!
Waiter curls for the win!
P.s, don't do waiter curls.
Agreed. I observed the same with most of those and have been avoiding them. Thanks man👍🏽
Great to see you back with awesome content as usual Sean!
sean’s sense of humour is absolutely amazing. Being able to keep such a straight face while being so hilarious makes it even funnier
Where was the humour??
@@dougieboxell6505 Him sarcastically imitating influencers by doing silly exercises for example. Not this video in specific but his channel as a whole
Bruh why'd you get so uber bombed by the famous fitness youtuber
Straight to the point like always! Appreciate your content and welcome back!
Great and informative video! 👍🏽
Targeting athlean x in every video thumbnail is not cool bro
Trynna get them views. By the way athleanx just posted a video in detail debunking everything Sean just said here.
Yeah man just saw that... Reply was freakin awesome
Hey bro I’m 15 . And I just wanted to ask you is it safe to take whey protein and creatine as I’m a teen
Whey protein is fine, stay away from creatine & pre workout until your atleast 20 it'll mess up your bodies natural chemistry since you're still growing. Asked the same thing when I was your age, im 25 now
Man...good to see you after a long time💪🏿💪🏿💪🏿💪🏿
Thanks for Coming Back
I’d still add the waiter curl into my workouts, along with other bicep curl exercises.
Just watch athlean-x's response to this and you’ll know the truth
You can't beat high rep curls with a large pitcher of beer in each hand -- I often do this to failure -- although the failure is more likely to be bladder-related than muscle fatigue. I'm still only 5 pizzas away from reaching my full genetic potential!
Great to have this content back!
Love this guys. Has helped me loads with building my own routines
I actually find waiter curls quite useful, they take the forearm flexors out of the exercise so are a good way to work the biceps if you have golfers elbow.
1) Inner outer EZ bar curl
2) incline curl
3) preacher curl
That's all you need to maximize biceps gains, stay shredded
Hammer curls instead first one
Definitely get some hammer curls in there
Great content good video and advice
Love the video ❤️