Top 6 Biceps Exercises for THICKER ARMS

Рет қаралды 864,352

Күн бұрын

If you want to build thicker biceps that bust through your shirt sleeves, there are a few things that have to happen.
For starters, you’ve got to understand the anatomy of the biceps and their functions and, more importantly, how you can train those functions under load to elicit the most amount of muscle growth from your training.
Second, once you’ve got your 2-3 key movements, focus on progression. If you’re performing the right exercises using proper form, and gradually increasing the load, your biceps will grow.
In this video I go over the basic anatomy of the biceps and their functions, and then I want to go over what are, in my opinion, the best 6 biceps exercises for building thicker arms.
Biceps Workout Examples:
If your short head is lagging -
Dumbbell Preacher Curl: 3 sets of 6-10 reps
Reverse EZ Bar Curl: 3 sets of 8 reps
Spider Curl: 2 sets of 8-12 reps
If your long head is lagging -
Incline Dumbbell Curl: 3 sets of 6-10 reps
Dumbbell Hammer Curl: 3 sets of 8 reps
Behind The Body Cable Curl: 2 sets of 8-12 reps
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www.ncbi.nlm.nih.gov/pubmed/7...

Пікірлер: 300

@musclemonsters 4 жыл бұрын

Sorry for the re-upload. There was an error in the previous edit that had to be fixed. Thank you all for your ongoing support!

@Grimior00 4 жыл бұрын

It's cool I will watch it again

@mr.physio 4 жыл бұрын

Doesn't matter! Thank you👍

@MultiWarrior63 4 жыл бұрын

Good job

@Grimior00 4 жыл бұрын

@Terry Stover STFU you fucking troll

@Debaucherousgeek 4 жыл бұрын

Was wondering why KZfaq didn't say I'd already watched this one. Will watch again. 200lb, pot bellied, skinny arms weakling here. Love your vids. Gonna make a transformation. Learning a lot from your vids. Subbed.

@jcool291 4 жыл бұрын

Thanks Serenity 1. Incline dumbbell curls 4:24 2. Behind the body cable curls 5:17 3. Dumbbell spider curls 6:37 4. Preacher curls 7:27 5. Dumbbell hammer curls 8:29 6. Reverse easy bar curls 9:04

@abhikatkar7787 4 жыл бұрын

Thanjs

@hamannshaikh7398 3 жыл бұрын

Thank you 😎

@bspoopyhead5453 3 жыл бұрын

Big thank

@serenity9902 4 жыл бұрын

1. Incline dumbbell curls 2. Behind the body cable curls 3. Dumbbell spider curls 4. Preacher curls 5. Dumbbell hammer curls 6. Reverse easy bar curls

@zaamrod50 4 жыл бұрын

You provide the most professional, accurate, and helpful videos of anyone on KZfaq. I have watched my arms and general physique change significantly since applying the concepts you teach. Thank you

@brodyspiteri1410 3 жыл бұрын

Hey man what routine did U do like excersises??

@terryschnake3258 4 жыл бұрын

Teacher to teacher: You're an excellent teacher. Clarity, science-based content, and easy to imitate illustrations. The "how to" and the "how not to" are complete and useful.

@fahadhum 4 жыл бұрын

Perfect way to break down muscles with knowledge and application.Awesome job ...

@Lance_Thorpe_Esq. 4 жыл бұрын

REALLY REALLY respect your knowledge and your presentation. Thank You

@kiplindsay1250 4 жыл бұрын

Excellent editing, perfectly paced, articulate speech, what a well done video. And of course, great knowledge. Think I've found a new home for training. Thanks

@hawaiianxrp6802 4 жыл бұрын

Gotta say...…. I am very impressed with all your videos. Very informative and motivational! I have been doing a lot of movements incorrectly at the gym with improper form from lack of knowledge of how certain muscle groups work and grow. I cant wait to hit the gym and start hitting it hard correctly! keep up the content and the MOTIVATION!

@RebelByBlood316 4 жыл бұрын

I love the videos, definitely the best workout videos I've come across. I switched my arm workout today to this breakdown of each muscle and OMG what a difference!

@Stonecoldsidious 4 жыл бұрын

This def needs the triceps version as well. Look forward to seeing that

@alanshadastrokeanddiedinho2897 4 жыл бұрын

The best video I ever seen on biceps. No one at the gym I go to know of some of the exercises I showed one guy the reverse curl. He did it. Then said it was to hard

@eslaro4705 Жыл бұрын

AMAZING video, i am prety sure it's the best around youtube when talking about biceps training

@neilbeech4093 Жыл бұрын

Thanks for your bicep exercises!

@DavidTaylor_616 4 жыл бұрын

Just want to say thank you for this. I ya r been able to make great gains of late and am ready to get more directed and deliberate. This is exactly the stuff I am looking for and gives me the info that I’ve wanted to have!

@gsr34gh_74 Жыл бұрын

Probably gonna end up adding a few of these exercises to my workouts, thanks!

@JMK15 4 жыл бұрын

Great tips and suggestions. TY for this 👊🏻

@neilbeech4093 Жыл бұрын

thank you for refreshing my mind!

@ivanbarbosa81 4 жыл бұрын

one of the best workout channels.thanks

@neilbeech4093 Жыл бұрын

thanks for your exercises

@tectec9125 4 жыл бұрын

Great advice . Will give it try on focusing in inclined dumbbell more

@B.Weedster 4 жыл бұрын

Thanx ur videos seem to help me out more than other programs.

@jbrown8059 4 жыл бұрын

You have the best videos practical instructions

@rodrigorodrigo7289 Жыл бұрын

Got a subscriber..excellent options...your techniques produce results!

@brandonbandstra226 4 жыл бұрын

You the man. Great videos

@BryTunesMusic 4 жыл бұрын

Such a great master-vid - gonna be my go-to - new subscriber, thanks!

@giftfromgod8204 4 ай бұрын

Great info.😎💪🏻🤝🏻

@martinskieller4967 Жыл бұрын

Love these videos man! Learning SO much :)

@RealMarkWebb 4 жыл бұрын

Killer vid my man!

@erdogan330 4 жыл бұрын

thank you great work out tips.

@patbl61 4 жыл бұрын

I just got into training. This video is very helpful. Subscribed!

@bankerzzzzzgaming7992 4 жыл бұрын

I'll try these later thanks bro

@AlexRodriguez-uk1ep 4 жыл бұрын

Great video thanx for the tips

@GainzzGangg 4 жыл бұрын

Great tips as always 💪🏾💪🏾💪🏾💯💯💯

@sashineb.2114 4 жыл бұрын

Good advice, thanks. Looking forward to your triceps version.

@joonauusitalo5257 4 жыл бұрын

Great content!!

@3Q2HFNILQHF 4 жыл бұрын

Nice video. Thorough.

@DavidSuperDaveMartin70 3 жыл бұрын

Really good info and presentation. Got to hit that long head more!

@zeyn039 Жыл бұрын

short head (inner) - dumbbell spider curl - dumbbell preacher curl long head (outer) - incline dumbbell curl - behind the body cable curl brachialis - cross body hammer curl - overhand ez curl (thumbless grip)

@tonykari5124 4 жыл бұрын

Awesome info. As always. Keep up the good work

@bojandjordjevic6427 4 жыл бұрын

rocodstst

@JasbirSingh-fk4wj 4 жыл бұрын

Your videos are amazing!

@khaledbauomy 4 жыл бұрын

This is the best working out channel I came across over youtube

@IsaacStevensHOA 4 жыл бұрын

what about athleanx?

@insolitasiempre8326 4 жыл бұрын

Great content, keep it up. You deserve more followers!

@deepaknarayan3713 4 жыл бұрын

This is probably the best comprehensive guide ever

@zechariahcole4200 4 жыл бұрын

Thanks bro!

@joeblixem3875 4 жыл бұрын

Subbed for this vid . Cheers

@commentingaccount122 4 жыл бұрын

this is the best fitness channel

@neilbeech4093 Жыл бұрын

that was a good video! Have you done triceps video?

@danielmagana5125 4 жыл бұрын

Congratulations for the very well developed explanations and routines..... But of course I hit the belt.

@lisascott2841 4 жыл бұрын

This is awesome, thanks so much! 👍💪

@everythingis2495 4 жыл бұрын

Great video. Science is a great addition. Something that surprisingly isn't the criteria of many videos.

@MB-hq1zq 4 жыл бұрын

Great vid! Still rocking with you guys 👍👍💯

@krisk5801 4 жыл бұрын

This has probably been the most informative video I have ever seen in my life. My world is now completely different.

@cheyenne8735 3 жыл бұрын

Haha shows the hard work they do

@navneetprasad1881 4 жыл бұрын

The editing style and voice over reminds me of Jeremy Ethier. Nice video by the way. I saw it on my arms day and did spider curls.

@toshicasinillo1490 4 жыл бұрын

I love the explanations... gonna apply these to workout routine 💪💪💪

@rahimboo5580 4 жыл бұрын

The best 💪

@jaxfinlay5647 3 жыл бұрын

I'm surprised this video has so many dislikes. I thought it was a great video. It certainly doesn't deserve this many.

@bobbyloads 4 жыл бұрын

Reading the comments my thing is yes maybe others went over the same things in their videos but these guys did it so I properly understand it. The explanation and demonstration on these videos in my opinion is the best and not 20 minutes long with drawing stuff with marker all over the body and confusing me. Love your videos heading to the gym now to use the chest video explanation.

@jerseyjoe1677 4 жыл бұрын

Thanks buddy

@aniketdesai7906 3 жыл бұрын

Thnku bro

@drzfinezt180 4 жыл бұрын

Love the cameo appearances by the Alpha dude lol! Very entertaining yet informative. Keep up the good work!

@DineshKumar-if6un 2 жыл бұрын

I like the protip that is holding the dumbell for better supination

@earlrissler3339 4 жыл бұрын

awesome

@samirsharma6312 4 жыл бұрын

Looking out for the triceps version

@fullhd5277 2 жыл бұрын

Thanks you answered my question whether brachilies are stronger or weaker than biceps .

@ronaldbronsertjr4156 3 жыл бұрын

Awesome tips! Is the Alpha guy Master Kens brother?

@dielawevil947 4 жыл бұрын

Please make top triceps exercises for mass. Really need it.

@dielawevil947 4 жыл бұрын

@Follow the howl yes i found one video but its really outdated

@jacobdavis7129 4 жыл бұрын

This video was really helpful! Waiting on a triceps detailed video thanks

@ZorheM 4 жыл бұрын

Drag curls and incline curls blew up my biceps

@77petesgarage 2 жыл бұрын

Nice

@jaywilliams968 3 жыл бұрын

Y'all have some dope ass content and the music is amazing

@PlethoraOfConundrums 3 жыл бұрын

Came back just to keep giggin like Mac Dre

@estack925 2 жыл бұрын

hell yea

@Charliemmafan 4 жыл бұрын

You should make a video for biceps that talks about the only three exercises people really need just like you have already made for a lot of other muscle groups because I haven't seen you put one out yet for biceps that only really focuses on three exercises only because I would love to do 6 exercises or whatever but that's just too much for me personally and I would prefer to really just focus on three exercises at most for each muscle group.

@ninoboytv 4 жыл бұрын

that beat though lol banger

@josemunoz4345 4 жыл бұрын

Great videos and information! Will you be making a “Best exercises for Triceps”? Thanks

@valeriogranito 4 жыл бұрын

he made it already ;)

@josemunoz4345 4 жыл бұрын

valerio pier maria Granito can you send me the link? Thanks

@hanspanzer 4 жыл бұрын

do you combine all the excercises for the longhead/shorthead or choose one of them?

@darko.tasev. 4 жыл бұрын

Another way of targeting a long or short head - the wider grip activates more the short (inner) head, while the close grip activates more the long head of the biceps, this applies mostly to the bilateral exercises as are barbell curl and chin ups although we can also hit the short head more with one handed moves when moving the forearm away from the body while the elbow stays close to the body, the opposite from that is sitting dumbbell curl with arm leaning on knee - targeting the long head. Otherwise Great video, keep up posting!

@nvmffs 2 жыл бұрын

"sitting dumbbell curl with arm leaning on knee - targeting the long head " Are you sure about that?

@akshay260992 2 жыл бұрын

Spider Curls are a game changer trust me.

@jakevanderbilt9471 4 жыл бұрын

Buddy shows up to the gym dressed like a 90s gas station coffee cup

@loganstriker2973 4 жыл бұрын

Huh?

@jakevanderbilt9471 4 жыл бұрын

@@loganstriker2973 those pants bro

@loganstriker2973 4 жыл бұрын

@@jakevanderbilt9471 - They're just some gray sweatpants

@whathuh6965 4 жыл бұрын

What? Huh?

@madcarver 4 жыл бұрын

YEs!!! I was wondering why the print on those pants looked familiar. Thanks jv

@watsappenin2865 2 жыл бұрын

'Whether your stepping on stage to compete, or just trying to build a more attractive physique' I thought you was about to rap to us haha the way the beat just came in and you started 2 sentences that rhymed

@omarelsherif4125 4 жыл бұрын

Triceps next please

@Cre8Thought41 4 жыл бұрын

Good short informative vid. Music, not so much but I just turn it down and use CC

@jackfahy2283 4 жыл бұрын

Weighted Chin Ups are the bomb

@rajendrakumarshivalingarad724 4 жыл бұрын

Great 👍🏻 presentation, thanks a Ton

@BenNaqbi 4 жыл бұрын

thanks. triceps please

@hatergeneral4298 4 жыл бұрын

The thumbless reversr curls will focus more on the brachiradialis

@simsarabin 4 жыл бұрын

Nice and detailed information👍👍 How to know the long head needs more training or the short head? Is it physically detectable?

@mdd1963 Жыл бұрын

If you don’t know… decimate both to be sure! :)

@faridahmad3727 4 жыл бұрын

Thanks.waiting for another videos AFGHANISTAN

@wesleybignoux7397 3 жыл бұрын

You have the same video for chest?

@Stonecoldsidious 4 жыл бұрын

great content..... will this be follwoed up with a Triceps one? also will you be doing legs? and breaking them down to quads and hammys?

@goodtoknowhealth3320 4 жыл бұрын

I am your huge fan and already hit bell icon for notifications. I am currently using ( chest + triceps ) ( back + biceps ) ( shoulder + legs ) routine. Do you think this routine is effective. I hit 1 muscle group twice a week at most ( mostly once a week because I am a doctor and I have to spend most of time at hospital ) Can you suggest me any way to hit the muscles more frequently? And i would love to see vids on proper stretching methods for each muscle group

@willwellingtonbeef4695 4 жыл бұрын

Good To Know Health you Can do full body workouts or upper lower splits. Upper lower requires you to go to the gym 4 Times a week Will full body requires you to spend 3 days a week.

@melvinpehrs3915 4 жыл бұрын

Good To Know Health i’f say it’s good if you do the front delt on chest and triceps and mid, back delts on legs/shoulders

@jeroenkoorn207 Жыл бұрын

So if i do the spider curls i have to turn my wrist for that specific muscle?

@joshjones9771 3 жыл бұрын

where can i find the graph at the end that showed slow twitch and fast twitch muscles

@yousifsaid354 3 жыл бұрын

If I do hammer curls, incline curls, chin ups, and preacher curls, I’m hitting every head right?

@fernandotardioli9263 4 жыл бұрын

Show mem 💪 🇧🇷

@orionlk5701 4 жыл бұрын

My man ❤️❤️❤️❤️❤️

@toshicasinillo1490 4 жыл бұрын

True I’m doing only chin ups during my back exercise...👍💪💪💪

@stephencurry6101 4 жыл бұрын

do chin ups and pull ups work the back also? new to training so I only do those for biceps shoulders and a lil bit the chest and abs

@Handmaderollies 4 жыл бұрын

Stephen Curry pull ups train back if you do them correctly

@SuleManYT 11 ай бұрын

Are these sets with specific reps are important or if I just perform 2 sets till muscle failure will be okay ?

@AgentAO7 4 жыл бұрын

Great tips.. but still I didn’t get which one is the short & long 😂😂😂

@Jcz74 4 жыл бұрын

Does the reverse ez bar focus on the brachialis?

@codine 4 жыл бұрын

Should you put it in 1 workout or split it into 2 per week