Top 4 BICEPS Exercises (Brutal Stretch!)

Рет қаралды 2,101,780

3 ай бұрын

Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!

Пікірлер: 896

@JeffNippard 3 ай бұрын

Pre-emptively responding to comments: 1. “Just do basic barbell/dumbbell curls. Stick to the basics.” Agree! IF that’s the training style you prefer. I personally prefer at least some exercise variety and the research overall does lean in favour of variety being a good thing. Hitting a muscle from different angles causes better development across all heads of a muscle. Variation can also keep training fun and interesting. IMO if a variation is at least as good as a more basic movement or could potentially be better based on sound biomechanical reasoning, I think it’s at least worth trying! What do you have to lose? 2. “All this long muscle length/ stretch-mediated hypertrophy stuff is getting carried away.” Maybe. I’m personally confident that long-muscle length training is at LEAST better than short-muscle length training for the most part but I am very eager to see more research on this topic in more experienced trainees. I am going to help run a study in more advanced lifters comparing full rom training to long length partials a little later this year. Depending on the results, I think we’ll either see people continue to emphasize the stretch in their content (sorry! but if it works, it works) or you’ll see it die down! Either way, we’ll get closer to the truth about what maximizes gains, which is cool!!

@captainreeaper8056 3 ай бұрын

I honestly love your work and it has been beneficial for me

@Joshua-uq9zw 3 ай бұрын

Jeff. Can you please do a video on how to break through plateus? Been training for 1.5 years and it could be interesting to know common pitsfalls that stalls progress and strategies to deal with them during the first 5 years of training. Maybe for each year?

@himX10 3 ай бұрын

Is it true that triceps don't grow from long lengths?

@Jimbilben 3 ай бұрын

Try to make sure people in the study are not aware of the hypothesis that long length is better

@unknownguy6686 3 ай бұрын

@@Jimbilbenagreed, this could really influence/biais the results

@juliuseillya9944 3 ай бұрын

"Start with the weak arm first and match the reps with the other" is genius

@warrenhenning8064 3 ай бұрын

definitely a good rule to follow with any unilateral exercise!

@josephchoi1603 3 ай бұрын

The other way around seems fine too. Do your strong side first and do a myorep match on the weaker one.

@jazzyje5ter223 3 ай бұрын

@@josephchoi1603yeah if you can support/assist the weaker arm and go to failure or beyond it will probably provide a similar result to limiting the stronger arm

@RudolfMaister420 3 ай бұрын

By genius you mean basic? Thanks for the updoots kind strangers

@DecentxR 3 ай бұрын

@@warrenhenning8064only if there is a strength imbalance in arms, if both arms are of similar strength then giving some rest time before switching to the other arm is better.

@Skux720 3 ай бұрын

Nothing is more humbling than incline dumbbell curls with no cheating, no elbow drift and no momentum.

@nomongosinthaworld 2 ай бұрын

There is, doing them with your elbows against the preacher bench or the pads of a lat pulldown

@marken816 2 ай бұрын

@@nomongosinthaworldNever do curls on a lat pulldown machine.

@fortnitetrashcan8308 2 ай бұрын

throw in a bit of ego lifting for extra gains

@Yugemos 2 ай бұрын

@@marken816Never tell anyone to never do anything unless it's something dangerous.

@GodBlessTheATF 2 ай бұрын

⁠⁠⁠@@Yugemosnever tell anyone to never tell anyone to never do anything unless it’s something dangerous

@maksim5984 3 ай бұрын

99+ missed calls from Mario rios

@gigasenator1970 3 ай бұрын

You mean in flat Preacher curl yes it's a TRASH

@myth1c4lz 3 ай бұрын

Damn people still care about that guy?

@Ethereum1789 3 ай бұрын

@@myth1c4lz You cared enough to reply perma D.Y.E.L

@therobloxproplayer 3 ай бұрын

@@myth1c4lz his brother just reacted to his back exercise video when he was on the floor 💀💀

@Bigbroplays 3 ай бұрын

true

@Prican777 3 ай бұрын

Any and all success that comes to this man is beyond deserved. HOLY S***. Dude has gone from an amateur science based yt lifting channel to arguably one of the most professional and well polished source for science-based fitness information. I'm constantly blown away by how this man finds a way to not only push himself physically, but professionally. The content is A+, the information and fact-checking A+, delivery A+, entertainment factor A+... this man deserves his spot on fitness YT's Mount Rushmore. Never have I ever felt so compelled to publicly ride another man's nuts like this but honestly I feel it's beyond well-deserved. Keep it up bro! We appreciate everything you do

@lucalarsson3478 3 ай бұрын

Team3DAlpha is imo the best science based yt lifting channel, but, yeah, jeff is def one of the best.

@ash.r9k 2 ай бұрын

Not glazing hard enough

@LCFCV9 2 ай бұрын

You have some of his poo on the end of your nose from when you did him sucky sucky. Just so you know 👍🏼

@Anonymous38572 2 ай бұрын

Relax bro what did you just find bodybuilding and it’s blowing your little mind this is common stuff

@Anonymous38572 2 ай бұрын

I didn’t even read your whole comment but dam you’re glazing so hard go rub one out then delete comment

@boomerang4918 3 ай бұрын

The Bayesian curl is an absolute game changer for the stretch and pump.. The biceps are literally on fire begging for mercy. 🔥

@bobofaggins 2 ай бұрын

Have been lifting many years and had gone lighter on many standard bicep movements due to soreness in tendons and not getting a pump from the usual bicep exercises. Holy hell, I tried these and have bicep pump and DOMS for the first time in years. They're great

@silvo305 4 сағат бұрын

These have become a new favorite for me. I can get an amazing stimulus with little weight. I’ve been hitting bayesians and incline curls primarily and my biceps have been growing again. I love me some heavy barbell curls, but a lot of the time I just don’t feel like doing them lol.

@user-ii7xc1ry3x 3 ай бұрын

Also great editing, the sound effects killed it 👌

@animal0mother 2 ай бұрын

The shake effect for "two steps forward" too.

@moizuddinahmed7764 3 ай бұрын

I would happily do all of these once I find my gym as empty as this! 😅

@pabloa.. 3 ай бұрын

I was thinking EXATCLTY that. I will never be able to do that last one. 😅

@potapotapotapotapotapota 3 ай бұрын

workout late at night no one is there. I finish work about 9pm so I always get there 10pm and no one is there.

@danielkrome6640 5 күн бұрын

Dumb workouts jajajajaja .. Stick to heavy heaven barbells and heavy chin ups. For real man workouts.

@MassiLifts 3 ай бұрын

Jeff is such a G when it comes to science based lifting. We appreciate you a lot ❤️

@calle6075 3 ай бұрын

Yes. Jeff Cavaliere rules!

@nomecognome354 3 ай бұрын

A nerd *

@frankejk 2 ай бұрын

This isn’t science, find me an actual real scientific study that shows these are more effective than normal barbell curls. They don’t exist. This is just silliness for the sake of it

@tolypolonty5766 3 ай бұрын

I'm personally a big fan of lengthened partials on preacher curls

@omegaman_ 3 ай бұрын

Me too..

@CursedWheelieBin 3 ай бұрын

As good an exercise as that is, you’re still not fully lengthening the bicep because your arm is out in front. Your arm has to be behind the body in order for the bicep to be fully lengthened. Edit: Why? Because shoulder flexion is a function of the bicep too (kinda), not just elbow flexion. By getting the arm behind the body, you lengthen the bicep and the front delt. It’s in a vulnerable position back there where it’s weaker. That’s why so few people’s egos allow them to perform exercises in that weaker range.

@evilcat8443 3 ай бұрын

Only the longhead of the bicep isn't fully stretched so i think preachers are still good

@Pain53924 19 күн бұрын

@@CursedWheelieBin ya it is good as an additional exercise. My primary exercise is the baysian curl.

@dub253 3 ай бұрын

Whoever you got filming and editing is doing a great job

@NightMind 3 ай бұрын

Uploaded seven hours ago... I could've watched this before my pull session, I'm gonna have to do them all to make up for it next round. (Thank you Jeff!)

@niblanopepper7 3 ай бұрын

hey, didn’t know cats could hit the gym. bicep reveal when!11!!

@Anandfulness 3 ай бұрын

Try sticking to your routine for a couple of months and not letting random youtube videos influence your choices.

@carterwiwchar1290 3 ай бұрын

Yo nightmind lifts hell yeah not who i was expecting to see in this comment section

@Fuzion_X Ай бұрын

I would’ve never thought u would be here, THATS CRAZY

@MeanBeanComedy Күн бұрын

Tearing up the floor with that bench!

@stefance1 Күн бұрын

Everything he said gives spot-on info. Hats off, Sir.💪🏽

@stormrhode2330 2 ай бұрын

Bayesian curls are definitely one of the most under-utilized biceps exercises out there, even more so than chin-ups (though close-grip pull-ups are a contender). I do these pretty often and they're one of my favorites. I do a variation on suspension (I use rings) as a sort of pseudo-hefesto curl. It's funny, though, I've been doing these for years and never knew their name. 😂 Thanks, Jeff!

@himeshsinghshishodiya 3 ай бұрын

I do the first two and I love them.

@ScottJohnson-cf8fk 3 ай бұрын

More like this, Jeff! Hopefully all the guys do these & stay away from the preacher curl equipment I want to use 😬

@user-ii7xc1ry3x 3 ай бұрын

I 100% agree with this science-based list as far as biceps growth goes. Personally, I do 2 of these and 1 other that on paper shouldn't be as good, but just gives me great MMC, pump, and disruption.

@michaelshultz8973 3 ай бұрын

What's the other? Just curious.

@Scion15 3 ай бұрын

Disruption?

@aaronb2181 3 ай бұрын

@@Scion15Would be things like soreness and how trashed the muscle feels after training

@christiandeniz Ай бұрын

I’m so glad I found your page! THE best of the best fitness content!

@alfies98 Күн бұрын

Did bayesian curl today for the first time. Never felt a pump like it. Crazy.

@denimyadav3826 3 ай бұрын

I started doing Bayesian curls and my biceps have exploded in size it's insane, even though I trained with the same intensity in normal curls previously.

@KAZPPPP 2 ай бұрын

Your novelty is deeply appreciated Jeff!

@InstrumentManiac 3 ай бұрын

These are really interesting ones, thanks for some new exercises!

@smarthousetech8593 2 ай бұрын

I followed his advice for 6 months....Dis Man is the GOAT

@KallVal Ай бұрын

Edits are sick !!

@loudiamond 6 күн бұрын

i already got the free program from Jesse, thanks Jeff 🙏🏽

@Shvabicu 3 ай бұрын

Been doing incline hammer curls and bayesian curls on a new arm day for a couple weeks already and they're amazing

@hughhagen4968 3 ай бұрын

Why would you do incline hammer curls? The brachialis doesn’t cross the shoulder joint so having your arm behind you doesn’t lengthen or shorten the brachialis at all. Imo you’re better off doing the most comfortable hammer curl variation

@Shvabicu 3 ай бұрын

@@hughhagen4968 it is the most comfortable hammer curl variation for me and I don't want to try to isolate the brachialis. Even when doing hammer curls I want to hit both heads hard

@98danielray 3 ай бұрын

@@hughhagen4968the long head of the biceps will still be doing elbow flexion, my guy. you dont need to isolate your brachialis

@Wxrldend Ай бұрын

every curl variant behind ur back is awesome for bicep imo ...bayesian cable curls are just awesome

@rudyrampersad1521 6 күн бұрын

seated high bayeysian curls are goated

@jordantruitt397 Ай бұрын

Man, you are the most helpful, informative, and inspiring fitness content creator I've seen. Can't wait to try this out in the morning!

@cut-- 2 ай бұрын

I just bought a home gym that has the 'rows' but I never thought of using it for curls! I've been using my ole 'preachers bench' which is still an incredible simple bicep concentrated exercise. can't wait to try this new !

@Lance_Thorpe_Esq. Ай бұрын

I needed this... So stagnant on my bicep/triceps

@amitrawat3102 Ай бұрын

Best fitness channel in KZfaq ❤❤

@orlandomorse9295 3 ай бұрын

🔥🔥🔥 deep stretches in the workout keeps the muscles fluid and quickly active. This is good.

@walterhartley676 3 ай бұрын

Really good editing

@andybishop6162 2 ай бұрын

Added the Bayesian yesterday after seeing this video and loved it, will definitely be using it often.

@kell7689 Ай бұрын

The editing is insanely good

@loovlehcuppatea2830 3 ай бұрын

A curl laying on the preacher curl pad is also great too, such a nice resistance curve and stretch

@ragnarthesquirrel2221 2 ай бұрын

Man I'm so glad I found your channel 💪🏻💪🏻🤙🏼🤙🏼

@Plague_Crow 2 ай бұрын

Been wanting to refine my biceps workouts so this is great! thanks man

@Damitche024 3 ай бұрын

Just swapped these for my bicep workout yesterday and, I haven’t been this sore in a minute. Great recs

@flake8382 2 ай бұрын

I love this sooo much Jeff! I benefit from a good stretch. I'm extremely flexible so full rom to stretch the muscle properly is needed. I love the technicality and clear communication style you have. "place your elbow here. Avoid this. The stretch curve feels like this." You're my go to for anything lifting science, hands down.

@railasvuo 2 күн бұрын

Incline dumbbel curl is my favorite

@chrisfagan4933 2 ай бұрын

Have done the outwards rotation, in the incline position, for years. It is seriously one of the best variations ! Really burns right 😇

@jasonolafami4528 3 ай бұрын

Definitely gonna try the second excerise tomorrow

@Damdaaa 3 ай бұрын

Yea these are much better than the last short!!

@mukeshchhetri7875 3 ай бұрын

I always wait fr jeff's awesome exercise hacks. Another great one.

@basharyassin7091 7 күн бұрын

Thank you, Just thank you

@jordicanedo4398 Күн бұрын

When the pandemic hit… i picked up some gymnastic rings and this explains why I got massive biceps in this time, the pelican curl offers a massive stretch and tension it’s like you almost feel I little carefull thru out the movement because you feel your bicep is going to rip, also greats pumps try it Jeffrey

@thomasbryans6547 3 ай бұрын

I’ve been doing the standing Bayesian cable curl for almost two years now without knowing it was a real thing. I just figured a deeper stretch and the constant tension at all points of the exercise would do better and I had great results. I feel justified now 💪

@mattmaldonado5387 3 ай бұрын

i do all of these and the bayesian curl is insane

@amaannanji3113 3 ай бұрын

Thanks. Can you make the same video with triceps?

@destinkayne 2 ай бұрын

Great tips! Thanks!

@ruby_khan2761 24 күн бұрын

Dude love your content, it’s been so helpful and I doubt anyone could explain it better keep up the amazing work 💪🏽💪🏽💪🏽

@Oppator_ 3 ай бұрын

Can you do the next one on delts

@Russell..ShredNeckGuitarTech 2 ай бұрын

These are pretty good actually

@brianjohnsadventure Ай бұрын

Great videos man!

@gerardogomez1972 3 ай бұрын

now one for triceps!!

@hazelleoleo 3 ай бұрын

YESSS thank you for these!!

@potapotapotapotapotapota 3 ай бұрын

those seated cable curls look crazy

@ok-vq7rf 3 ай бұрын

What are those triceps 🫨😵‍💫

@fil4648 3 ай бұрын

Great choice of background music. That's why you're our champ, Jeff. Attention to detail.

@Niksta.n 2 ай бұрын

Close grip palms up pull down is amazing

@HezzieCutz 2 ай бұрын

holy content creation

@TheDailyBuzz24 3 ай бұрын

Nice, thanks

@user-fh2yb5ou9h 12 күн бұрын

5 videos in one

@nomoto_only_gaming3991 3 ай бұрын

Thank you so much for this video 🫶🏻

@Virru112 Ай бұрын

I’ll give a couple of these a go. I went to a physio due to a Grade 1 strain and according to them, Preacher curls is a common cause of strains. I need to look into it further but it was interesting to hear.

@mr.badansaz 3 ай бұрын

Perfect bro ❤️

@e.t.english8796 3 ай бұрын

Man, I can't wait to have my body back, keep em coming man. I need all the tips and what not I can get!😅

@LerayHolmes 2 ай бұрын

What about leaning against the preacher curl pad. Love this

@grantpaisley9012 3 ай бұрын

Jeff please I'm not trying to rip my arms off 😅

@bradleyhansen6600 3 ай бұрын

Look at this little guy

@DannyGGchannel 3 ай бұрын

great video

@anthonylupia 3 ай бұрын

Recently started doing incline curls again 🔥

@Adrian-cn5rk 3 ай бұрын

A mix of menno and milo's movements

@seamenow5108 3 ай бұрын

Pelican curls on rings is my #1. Absolutely brutal for any level.

@oristhisjustfantasea 3 ай бұрын

Pelican curls mentioned, woooohooo!!!!

@derekrodrigues6890 25 күн бұрын

These lengthed straight arm bicep tension positions is why gymnasts have such big biceps.

@CarlosLopez-cf1ed 2 ай бұрын

Great!! Now do one for triceps please 🙏🏻

@ATEF135 2 ай бұрын

No.4 is crazy !

@realdyl19 2 ай бұрын

bros a little king

@thomasabbott8974 2 ай бұрын

@jeffNippard. Thank you for your indication on Yr Exercises, an have a good day at the Gym . Fm Tom UK.

@lordbeerusthesecond 3 ай бұрын

let this man cook!!!🔥🔥🔥🗣️🗣️🔥🔥

@questing.with.crohnos 2 ай бұрын

Looking for a new deep stretch bicep exercise for this week and The Bayesian looks FIRE!

@SG-jm7np 3 ай бұрын

Thanks 😊

@deathrunc9904 29 күн бұрын

"go light on first time" *insert hangover iconic we fucked up scene here*. Yeah, cant move my arms since 4 days. Thanks

@JasonAizatoZemeckis 2 ай бұрын

Honorary mention to pelican curls

@briannadelgado713 Ай бұрын

Damn i can feel the burn just watching 😮

@therealshard 2 ай бұрын

That bench slide was aesthetic ❤

@a1pwn 3 ай бұрын

I do preacher curls, wide grip barbell curls, dumbell hammer curls, two cable twist curls. My biceps are insane for a natty

@Daniel556 3 ай бұрын

I love flat bench preacher curls, my favorite variation of these is I sit up just a tad bit higher and use my cable machine with either a D handle or a short straight bar.

@BigHalfSteps 3 ай бұрын

It's also much superior than whatever Nippard is suggesting. Doing it with dumbells is like doing kickbacks, there's zero tension at the bottom of a kickback, and at the top of the preacher curl. Doing it with cables is a no-brainer.

@bornfrompainjb 29 күн бұрын

gotta try it

@groudonfanatic9146 2 ай бұрын

The incline dumbbell curl is no joke, it doesn’t take a lot of weight. The pump you get is also pretty insane.

@shotbboy 2 ай бұрын

Gonna try 2 and 3 1 and 4 are great staples

@2livenoob 3 ай бұрын

My bi workouts have been stale. Good variations

@grouchypotatowolfpack5580 13 сағат бұрын

Solid information, but another thing to consider is intensity. I've heard that the eccentric is where the money is, and I know working past failure gets results, so after my last rep I like to cheat it up, hold it for as long as i can, then fight tooth and nail for every inch on the way down.

@YVL555 2 ай бұрын

i dont really like all your scientific workouts, but the flat bench curl felt amazing, nice one

@Necklessped Күн бұрын

U completely forgot hammer curl for that long head

@dantonss Ай бұрын

I personally like to do incline dumbbell curls, hammer curls with a rope on a cable machine standing up and drag curls

@joshuamiller1366 2 ай бұрын

Your triceps are huge. I follow your videos but I find that preacher curls isolate the best from what I have personally experienced. With little fatigue in surrounding muscle groups