The Best Bicep Workout For Growth With Only Two Exercises
ฝัง
- เผยแพร่เมื่อ 2 มิ.ย. 2024
- Pressed for time? Or do you just want a quick bicep banger of a workout? Watch this video and blast your biceps with only these 2 exercises.
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(00:00) Introduction: Quick Bicep Pump Workout
(00:27) First Exercise: Low Pulley Cable Curls
(04:02) Second Exercise: Lying Cable Rope Hammer Curls
(07:16) Tempo and Workout Tips: Maintaining Proper Form
(08:51) Closing Remarks: Recap and Coaching Offer
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Great hidden gym tip. Once you have the cables, never let go of the station until you're absolutely done. Don't even get up to refill your water.
Or just put ya hoody or phone there !!
😂😂😂😂😂😂😂 #Facts
Word.
Absolutely true💯😁
My gym is small and cables are free almost all the time when I go there
It’s funny that you mentioned yourself, Jeff, and Dr. Mike. The only 3 channels I follow for weight training
Man you really be helping me out.
THX MANN LOVE UR TIPS N THE NEW TECHNIQUES U INTRODUCE❤
These videos showing quick powerful positions are awesome bro. Thanks
Awesome trying this later 💪🏼
I'll be adding this to my routine! Thx
I cannot wait to try this tomorrow
Thanks jonni. These are good tips
Nice job on the show trades !
Johnni Sir I love these video and again I'm going to try this 💪 thank you ✌
Hells yeah 💪! Saturday morning get it done 💪🍺
Trying this in about an hour! I have the day off, so going to play with a few new variations. Lets get it!!
How did it go?
Hi Jonni,
very nice exercises and nice music !!! 👌👍💪
Greetings from Germany
Those cable curls are a vital part of my own routine. Absolutely vicious exercise
Brignole said this is the best bicep exercise nest to hammers.
Changing my program and these look like they will be added. I love doing laying Troy bar curl... those 2 movements look like they will burn in some growth in addition 💪🏽💪🏽💪🏽
Thank you
Those are fun to do! Did you ever talk about how pulleys can lessen the load depending on number of pulleys?
I started adding Cable curls last year normally Rope curls and straight Bae curls. These are variations I will add Monday!
Phenomenal
I am used to doing the rope bicep curls standing up, whats the big difference doing it lying down?
I think lying down you can create more tension.
Nothing
...try it... my motto is that the proof is in the pudding... if it works out works for you... if it don't, gently and kindly set it to the side... 🤷🏾♂️✌🏾💪🏾😎
(but just from looking at it, it takes all that back swing and odd hip thrust that some like to do, OUT OF THE PICTURE)
Good morning excellent video tried the cable lying down very intense thanks 🙏 I am between 30-40 pounds and doing it wow thanks 🙏
perfect!!
Definitely have to discipline your shoulders and elbows doing those cable curls I find myself rising up at times
What options/variations are available if you only have dumbbells?
Bravos Gym
If anyone has a good answer I'm curious to why the lying down hammer curls instead of standing up? Is just just you've got closer angle of resistance to the cable? Or is it to take the effort off of your legs and abs to stabilize you?
Zero "sway" or momentum. It's a stabilized curl.
Also if you have back issues where lifting a lot of weight is risky to your spine, laying down completely alleviates that spinal pressure and you can lift as much as you heart desires!
Jonni, what shoes are you wearing?!
Once I finish my minicut and continue with bulking, I will do that, Biceps are one of my weakest muscles. Thanks
Do you reduce the weight with or increase the weight after the first failure rep
Unfortunately, my gym doesn't have a double cable machine like that. We have the big wide one for flyes and such, but not like this.
I guess I can do the first exercise one arm at a time?
So i done this today. However i found lying down cable not very comfortable. It just felt weird.
But my arms were absolutely on fire by the end of it and the pump was CRAZY
Great video. Would live to try it . But wait !! Just remembered!! I don't have a cable machine . Lol .
Go to a gym mate lol
Any alternatives if we haven't cables?
Two exercises sounds familiar. Athlean X. Recognize!
Please knock out a program with this 2 best exercise series💪💪🏴🏴
I got you!
You do a 2-3 minute break on bicep curl sets? Isn't that really long for biceps?
When doing set intensifiers I do but mostly for me ill be recovered in 2 minutes. Ill do a video strictly on rest! appreciate the comment!
Anyone else get really bad bicep cramps after their routine? Any time I do biceps, about 30 minutes post workout, I have to deal with a few hours of bicep cramps and don’t know how to stop it.
there are only 3 things i can think of.
1. You are new to working out. Then if you train longer then supposedly it will go away after some months.
2. you don't drink anough water. Not drinken anough water increases chance of cramps.
3. You may have to much folume in your workouts which puts you muscles at to much stress increasing cramps
@@summerpinguin6273 Bam! I #3. It’s gotta be. Once I get through my warmups, I like to see how much more I can push myself through (reps). I’m not stranger to weights, but when I’m feeling good, I tend to reach my limits. Thank you 🙏.
@@summerpinguin6273 I'd most definitely start with the increase in water consumption.
Too much excersise (junk volume), you could get rhabdo doing that, you won't get gains the body is destroying itself
Corect Gym
rename the channel to Jonni Bench because you always use it
Why laying rope hammer curl?? Not stading rope hammer curl?? Whats the difference. Standing one seems more comfortable also adaptable for gym.
Also first exercise- i do incline bench dumbells curls. And its my fav exercise till now. And doing spider curls after that gives full crazy pump.
When laying you take out the momentum from your hips plus it really keeps your back and core in a great aligned position for strictly isolate the biceps.
@@JonniShreve thanks for the reply. I’ll surely try this on arms day. Also my gym got only one cable machine. So its kinda hard to use that machine as kids in gym never leave it alone
What is the name of this song..? I need this!!
Its not released yet! My brother and I both DJ and Produce go check @1310Techno on IG. when we master it Ill throw it up on the community post! Thanks fam
@@JonniShreve Thanx!! Grtz from Amsterdam, the Netherlands.
THE TRADES!!!!!!
NO RUNNING 😂
lol love it!!
@@JonniShreve Hoping for a second season, keep up the good work 🍻🇨🇦
Johnny your dumbbell curling 40s? I figured you were curling more than that. Im curling 40s as well. Maybe i will stay at 40 seeing how great your arms look. Maybe just add a few more sets. 🤔 im doing a push pull legs arms rest repeat routine.
If you are not doing 15-20 reps WITH GOOD FORM, then you should lower the weight. Jonni lifts to build muscle, not to power lift
@@gallogallanazo6468 I'm doing sets to 15. I will add reps up to 20 if I can. Once I hit 20 maybe I will up the weight instead of adding sets. Thanks for the tip
its a good sweat spot for me where I can COMPLETELY isolate with the maximum amount of muscle mind connection. m strong enough to gurl 50 and 6 but the set won't be nearly as clean or long.
@@JonniShreve I'm just thinking I'm just doubting myself. I always see.the other influencers doing way heavier weight like 60s and making it out to you gotta ego lift to have good.arms.. maybe my arms are better than I see them.. I was.just so surprised about you being honest and I really appreciated it. Kinda put into perspective that I'm doing ok. When I started a few years ago I struggled with 20s hard.
Hallo from Germany...
Thanks for watching fam much love!
@ 5:11 😆🤪
Options?? 😊Unfortunately there isn't enough space at the gym to place a flat bench in front of the cable machine
I believe that you can do that exercise standing with the cable at lowest place
If you have a low row cable setup somewhere in your gym, you can do it on that probably
w
Those moves put a lot of pressure on shoulders! The very best moves for biceps are lat machine curls and back lever with suprinated grip(this is a risky move, noobs avoid it)
I've seen many people gain muscles off of a pull-up bar,dips,push-ups,bench,and dumbbells. Go to the yard in any jail. Exercising doesn't have to be complicated.
First?
But there is no exercise for short head!
under hand grip and neutral grip will cover the entire bicep
@@JonniShreve I do cable preacher curl for short head. Is it wrong?
@@JonniShreve cable drag curls hitting my long head btw
Sorry but that shor range of motion i can do 80 lbs in arm
ARE YOU SERIOUS??????????
EVERY fitness TH-camr will do some variation of "The only [insert muscle group] exercises you need" for EVERY muscle group...EVERY year....YEAR AFTER YEAR.
Seriously, find me one fitness TH-camr that doesn't do these videos. As if the best bicep exercises were *JUST* discovered in 2024. Please just stop.
If you only worked out. 😂
If only you were a TH-camr, you’ll understand
I do not want go to work but want have a permanent pump instead