6 Arm Exercises You Should Be Doing

[@FactExplorerX7]

3 Biceps exercises 00:51 single arm dumbbell preacher curl 01:42 Bicep focused chin-up 02:51 Cable bicep curl (Single arm standing variation or seated both arms) 3 Triceps exercises 04:43 Close grip press variations (Barbell or smith machine or bodyweight) 06:00 Cable crossover 07:03 Overhead tricep extension

[@newbiegain117]

Goat

[@newbiegain117]

What reps though

[@newbiegain117]

And sets

[@FactExplorerX7]

@@newbiegain117 That depends on your program. You can do whatever you would like. I usually do 12-10-8

[@TravisAndrews-lb1kk]

Who about the rope push down ?

[@marwanelhadi9030]

The bicep chin-ups are one of the most underrated arms exercises ever

[@willj8814]

Ok bro

[@saintsantanaa]

@@willj8814 😂

[@levrai944]

@@willj8814what did he say that was so weird?

[@ThePerpetualStudent]

You are spot on. That is why male gymnasts have such massive arms.

[@VampiregoonzEnt]

It is but it works it’s a good finishing exercise

[@2020-q1p]

Biceps: 1)Single arm dumbbell preacher curl, 2)bicep focused chin-up, 3) cable bicep curl (Single arm movements preferred) ----------------- Triceps: 4) Closed grip press (because he activates too much chest with dips), 5) cable crossover, 6) overhead tricep extension (machine or seated with cables) (but do machine sparingly for elbows)

[@lukepurdonjob1733]

You my friend, are a legend

[@MrSpiegs18]

Mike, I have been following for a while. Thank you so much for your guidance on how to work out... It really helps a lot. I was over weight for a long time and struggling. It's a daily struggle, but you give me inspiration to keep moving on. You don't know how much this means to me. Thanks Mike.

[@ressay67]

Keep up the excellent work Mike you deserve all the success nice meeting you today thanks for the pics brother god bless

[@JustHenry]

I’m on FIRE 🔥 🔥🔥 I just finished this workout and I can barely type this message. Excellent combination of movements… 💪 specially Cable Crossover, Pull-Up Variation, and Overhead Tricep Extension. Thank you so much for motivating us and all your advice, Mike!

[@Gtcos]

he is giving motivated to many guys to exercise right and to be healthier and in good condition. because it's not just the look of the body , it's how you feel and how much can improve your life. RESPECT HIM ITS THE ONLY WORD I CAN SAY.

[@juanramon5241]

Thanks mike. I been continuing my program since i started with you a year ago on a 16 week transformation. Im always excited to learn new tips..❤

[@chrisbrowning550]

Hey do you fancy sharing that routine. I’m currently looking to change things up a bit, but there’s to much choice online and I’d rather someone just throw a routine at me and say get it done😂

[@itsjacobgandy]

Started bodybuilding back up after 10 years of injury's. Taking it slow and steady. 4 months in and arms have grown 3/4 of an inch. Yeah!!

[@ThorinJr]

You are a life saver for every exercise and the proper techniques, after I followed one of your chest videos I finally properly activated my chest muscle connection, thank you for your content man

[@austinjrb]

Cheers to that! As someone who struggled with chest activation for years, I can understand how massive this change is :) enjoy the gains my man 🙏🏾💯

[@ThorinJr]

@@austinjrb thank you man! Cheers

[@hunky2572]

Can you direct me to that vid? Two years in the gym and I’m still having issues using my chest lol

[@ChuckwaldMartin]

@@hunky2572 bro I'm 5 years deep, can bench 140 and my chest still is ass, not as if I've accrued injuries either

[@ThorinJr]

@@hunky2572 kzbin.info/www/bejne/a5-chZ-XpLd3a5o this is the one that helped me feel the mind muscle connection for the first time w my chest

[@ABCDnownow]

Biceps:

 1) Single Arm dumbbell Curl: 0:48 2) Biceps Focused Chin up: 1:32 3) Cable Bicep Curl: 2:47 Triceps: 1) Dip: 4:12 2) Cable Crossover: 5:50 3) Overhead Triceps: 6:53

[@roc9290]

This update series has been absolute gas!

[@youssefzyadpt2968]

Single dumbbell preacher biceps my main exercise for biceps and tight grip Zig zag bar ,a long barbell bicep ! Thanks for the tips 💪🏼

[@Sweatcheck69]

same same brah bothe the excercises are goat

[@youssefzyadpt2968]

Right both are goat snd most of them are amazing 💪🏼

[@callumnightingale8207]

Always appreciate the tips, Mike.

[@estout324]

Tell us your stack, it’s normalized now, everyones doing it, you’ll get tons of views

[@peterabnormal327]

Yes Mike come on

[@leonardobuffet7917]

He'll never do it

[@sichtbarfurallenutzer779]

@@leonardobuffet7917 🤣🤡

[@irinasamsonova5427]

Stop hatin’

[@sichtbarfurallenutzer779]

@@irinasamsonova5427 its not hate its facts....

[@itsmansoorsk1396]

Good day to you Dude you need this in your video to summarize [you can copy past this {piece} 6 Arm Exercises You Should Be Doing 00:00 Top 3 Bicep Exercises and Top 3 Tricep Exercises Section Overview: In this video, the speaker shares his top three bicep exercises and top three tricep exercises. He emphasizes that variety is important but sticking to these six exercises can still lead to great results. Top 3 Bicep Exercises 00:41 Single Arm Dumbbell Preacher Curl: This exercise locks you into position, minimizing cheating and allowing for maximum attention on the biceps. The free arm can assist when reaching concentric failure. 01:49 Bicep Focused Chin Up: By keeping your scapula fixed, you can emphasize tension on the biceps. Adding a bench or stool underneath the bar allows for negatives. 03:11 Cable Bicep Curl: This exercise isolates one arm at a time, ensuring no imbalances occur. It also places more resistance on the bottom portion of the movement. Top 3 Tricep Exercises 04:16 Pressing Movement: Close grip press variations such as close grip barbell press or body weight press are effective. 04:33 Extension with Elbow Next to Torso: This exercise provides a good stretch and can be done with dumbbells or cables. Extension with Elbow Above Shoulder Next to Head: This exercise also provides a good stretch and can be done with dumbbells or cables. Note: Timestamp for third tricep exercise missing in transcript. 05:13 Tricep and Bicep Training Section Overview: In this section, the speaker discusses his preferred exercises for triceps and biceps training. He also emphasizes the importance of varying grip position, tempo, and programming to maximize muscle growth. Tricep Exercises Cable crossover is the best exercise for tricep extension with elbows next to torso. 05:51 Overhead tricep extension machine is good but not optimal for minimizing elbow joint aggravation.07:14 Overhead tricep extension with a long rope is better as it allows natural elbow movement.07:30 Bicep Exercises Close grip press on Smith machine or barbell is preferred over dips to restrict delt and chest activation.05:13 Hammer curls are great for activating brachialis muscle. Preacher curls are effective in isolating biceps but can cause elbow discomfort if done excessively. Tips for Maximizing Muscle Growth Vary grip position to activate different muscle fibers in biceps and triceps.08:15 Pay attention to lifting tempo as using the same tempo will lead to adaptation quickly. Follow the given tempo on every exercise in an app or program. 08:32 Alternate between high volume phases with lower weight and low volume phases with increased weight to optimize programming for arm training. 09:11 If you like my work :) you can GIve Shout out my channel (piece) kzbin.info/door/eleeuCKSr_D5e5t_tsrb8Q Instagram instagram.com/mansoor_sk90/

[@ScotsGal]

4:11... I switched to single arm movements with biceps last year and totally eliminated the barbell from my workout and for me personally the difference is phenomenal ..I no longer get pain on my elbows .

[@connor8636]

Dual cables greatest strength is also its greatest weakness. It's long head dominant (More so than overhead pressing) because of the natural ROM for the elbows that allign with the long head. A press down kickback hybrid of sorts. If you want more lateral head then having that tucked elbow position with an attachment in the shorter range of motion allows you to overload the lateral head more. Different exercises

[@zink9698]

Cable crossover hits so good, thanks for the tips!

[@Rob-nl5ge]

Cable Crossover is the best 🔥

[@jamiehodgkiaon187]

Tried your chest workout today , loved the seated flyes on the cable machine really felt it

[@tonydios6928]

Thank you can't wait for the other parts

[@CalumMcInnes]

Brings a different perspective, will definite attempt all of these

[@dexterlines1735]

Love these vids we learn everyday thank you

[@getmarked]

Working muscles in lenghtened position feels almost like hypertrophy cheat code. You can create much more tension with more resistatance because lenghtened muscle is also the strongest muscle. Have a great day Mike

[@ll-hw4xn]

Super advice. This is basicly my arm routine. Allmost everyone rkomends barbell curls but ui do think these variations are better if controlled. I would add ezbar bicep curls just for the weight if you are more advanced since the back and delts help lift and the control the negative with 30-50kg hard to match on dumbells. I cant do straight bar curls over 30kg my wrists hurt to much even with a strong physic so try ezbar. Allso one armed tricep extensions with a rope or just cable across the chest are killer. Over 10 reps you are doing just 1-3 plates if form is good. A great finnisher or judt to make cuts.

[@isaiahmeaux4149]

Thanks for the tips! This is great!

[@CanYouHandleThis]

Why are the comments for the video posted May 16th turned off? If you are worried about people bashing the £9000 price tag, just charge less!

[@user-ur3ry6hj2j]

The video will be deleted too as soon as he fills the remaining spaces, almost as if he knows it's a scam but can't help being greedy

[@CanYouHandleThis]

@@user-ur3ry6hj2j The people who pay it are clearly well off so don’t need it! It’s also 9k or 2 payments of 4.6k so basically if you’ve 9k sitting around, you’ll save £200 pound … oh wow!!

[@leaperaffinity]

Prices have gone up? Haha

[@cherb3145]

Wow. I thought he said in the video that all you have to do is pay for your plane fare to get there and everything is taken care of. He didn't mention that he was still charging so much.

[@CanYouHandleThis]

@@cherb3145 when you click the link in the video description, you see the prices! Madness!! I think I’ll unsubscribe!

[@dgas2]

Tell us how much of your gains are from the gear you take

[@bodytecpointzoetermeer]

Sick thumbnail Mike

[@Maxim205]

Thank you Bro Great Video 💪🏼

[@teammfmjamie]

Would you recommend the whoop?

[@gissa4115]

Never have I ever in my 38 years of life have got a pump like this. U amazing bro.

[@WilliamMcPherson-ln7wc]

Bro bro bro 😮bro bro

[@jackfrost6703]

Can you please suggest me the best Low Intensity Steady Cardio.

[@joeplonka6568]

How important are negatives?

[@nathanradford3416]

Thought the thumbnail was simeon panda. Tan is crazy mike!!!!

[@Total_Recall1984]

Mike could you make a playlist of the tracks you listen to when you are lifting?

[@Halong132]

it works for me after 1 week! great tips thanks

[@SprayNpreyT]

seizing the negative is something I was not doing, thanks for the video!

[@IkeVoorhies]

It’s gonna take me at least 6 months to get my arms this swole 💪🏾💪🏾💪🏾

[@cargage9523]

Lol try years

[@robmoore433]

Awesome advice. New to the game

[@VandettaCEAL]

Thanks Mike

[@coltonvaughn7371]

Mike great video thanks for the tips. What are you thoughts about creatine? Can you make a video about this? Good or bad? What do you take/use? Thanks man

[@ZahidAli-bo8pu]

Uncle Mike looking Jacked as always! 😊

[@sitifarhanafajrinadnan]

Thank you!!!❤❤🎉

[@Celticsaint777]

Being natural I believe using dumbells and using good form is a huge advantage over using machines. Using 5 second concentric and 5 second eccentric reps makes it safe. Using machines is what steroid users do but machines don’t engage supporting muscles and rotator cuff which leads to a weaker shoulder joint. I don’t know if he’s on roids or not but he’s super ripped which makes him look bigger than he actually is. The gyms have a lot of cool machines but I believe free weights are far superior.

[@drdeki7481]

Me watching this before my bicep workout lool!! Mike u the man!

[@piratebenchpress983]

thanks for the info mike! i disagree with nearly everything you just said, but you look great so it obviously works for you

[@lolololalala8225]

What other things should we be doing mike?

[@Bahamut998]

Is there any reason for cables to be better for biceps than standard dumbbell curls? I'm really not a fan of cables...Feels unnatural. As to preacher curls...Good exercise but also potentially very dangerous if you start using high weight.

[@davepazz580]

Cables seem to "direct" the flow of resistance more evenly over the full range of motion that dumbbells do... as long as the pulley is low on the floor and you are standing next to it, cable curls feel *very* natural to me and are more productive overall than either barbells or dumbbells.

[@Jimbo-rk5jp]

Chuck your video up bro show us how it’s done 🤭

[@xlReap64]

Yo Mike we need the legs exercises video asap!!!

[@san-qy5vs]

You know you're maturing once you slowly start to realize you no longer watch videos that don't bring an impact to your self-care/development, and instead you watch videos of these influencers providing y'all with ways to improve your life even when you're young.

[@TravisAndrews-lb1kk]

What are the 6 best triceps exciteds u should do ?

[@kashaijalex256]

Fantastic 🔥🔥👏👏

[@Robertooo7779]

What is your current split bro?

[@zman-ru3yf]

What steroids should I take?

[@zman-ru3yf]

@@Tynes1 but I want to look like Mike

[@andrismorozovs2399]

@@Tynes1 Yes , i reached natural potential !!!

[@firstnamenlastname]

Uncle Mike! 💪🏽

[@YokaDoppelRR]

can i cancel the app monthly or is this a 12 or 24 month contract?

[@luffebassen]

What about 6 types of gear one needs for my results, in order to claim natty with a semi straight face??

[@SAMMYJR00777]

yea man gears are 80% of it all the rest is work out and eating.. i agree .. no way u can get full and lean looking like this. would be interesting what r the gears that ..... in the use.

[@luffebassen]

@@SAMMYJR00777 He is SOOO obvious a fake natty. He looks 24/7 like a dude with epic genetic that just had a huge pump from lifting. I can look really buff too for 30min after the right workout. But NO ONE looks like this all day without being on gear.

[@olivieradam8556]

Bravo ... top

[@kamartah6887]

Share your gear stuff bro

[@reaperproductions9553]

No hammer curls?

[@flymofoisthebest3885]

Mike been learning a lot from Ben Pakulski , another collab would be great 💪🏼💪🏼💪🏼💪🏼🔥🔥🔥🔥

[@steveogle8942]

What about the curl routine you did with Andrei Deiu about 2 years ago in Dubai?? I call them Thurstons because you are the only one I've ever seen do them. Double arm dumb-bell for 5 reps, then left arm for 5, the right arm 5, then back to double arm. Non-stop. I've modified it a little, but those are freankin great.

[@S.DPenfold]

£9g x12 £108,000 3 days. What's for dinner me old!?

[@woozie32]

These series are pure gold.

[@sukhjitsandhu7277]

Cycle?

[@SAMMYJR00777]

yea never talks about it

[@AngryBlackDogger]

Mike, make Vladislava your wife. She is an absolute unit and her face is perfection.

[@justicepeople8819]

Eww his current girlfriend??! The one that looks like a trans?

[@thedeeprot]

🔥🔥🔥

[@sunnythind8574]

Mike o Mike couldn't handle the heat?

[@adamfifteen]

I rate Mike, I love his content, but not a fan of him starting to do these paid 'Mastermind' sessions - isn't this what Iman Gadzhi does? I assume all of these 'mastermind' course people make their actual money from selling courses rather than from their actual businesses they claim they make all their money from. I mean, £108k revenue for 3 days work, fair enough. But you know where this is going to start heading... Also, turning off comments on the video probably isn't a good look. There's a reason there's so many dislikes on the video.. don't sell out just for the $$ bro.

[@dimarazruv7032]

Lets go Mikey

[@rogerp1477]

Biceps: All are a variation of biceps curl. What about incline curl and hammer curl? Triceps: What about skull crushers?

[@jove9852]

Are we to expect a summer trip Mike? Ibiza maybe...

[@Bahamut998]

He went to Marbella already...

[@NateGfit]

thirsty Mike bringing the goods again. loving the series mate!

[@lyft4238]

Thumbnail Juicy AF

[@edmondprice6215]

You need to drop your skin care routine. How do you stay tan and keep your skin fresh? What suntan lotion and lotions do you use? Love the videos ❤💪

[@edmondprice6215]

@@gamernerd89678 sun is horrible for your skin over even a 5 year period. He has no moles or blemishes. I get that he has some crazy genetics, but surely he has some sun screen hacks and is doing something to get that good of skin. There is no way a guy from europe is just laying out in the Dubai sun for years with no sunscreen and looks that good.....

[@Bahamut998]

@@edmondprice6215 I think you're a bit delusional on a couple things: 1. His skin isn't perfect. He does take too much sun for a Brit. 2. He most likely doesn't lay in the sun all day whether it's Marbella or Dubai. He most likely simply uses some strong sunscreen (SPF 50) on his entire body, and spends much time outside without burning. He simply did not look like that living in London, but if you simply spend time outside in places like Dubai you will get brown over time. There is no real secret. Also many White people especially Nordic, will tan outstandingly and look brown, especially blonde people. It's all genetics.

[@justicepeople8819]

@@edmondprice6215 He ain’t using tan lol.. it’s the sun!

[@MLGskippy]

@@edmondprice6215 use common sense bro he doesn’t sit outside all day I don’t think anyone does besides manual labor employees. He has said this multiple times KZbin can be deceiving the guy doesn’t just chill at the beach club all day sipping drinks and tanning. He is usually indoors working. Even if u look at his pre Dubai videos he was tan but never that tan so yea that @wayne guy was right. Also u have to remember this guy eats very healthy, trains drinks lots of water etc.

[@NeoCrowne]

This dude has amazing genetics. It's mindblowing...

[@DoYouHaveAnOpinion]

💉💉💉💉💉💉💉

[@NeoCrowne]

@@DoYouHaveAnOpinion yeah, but still. 99.9% of people can't even come close to this no matter the gear.

[@thebackupper9403]

No comments possible at the €120.000 scam of course. Well done ..

[@eticonsultingsg7624]

Thumbnail is crazy

[@MaDFroG88]

Arms 🔥 🔥

[@DejiDigital]

0:23 Haters will say he’s not natural 😂😂shout out to Abraham Erskine

[@Him23136]

Tricep pushdown>>>

[@Fredrik7le]

Bro has a 6-pack on his back 🙂👍

[@gotithonest777]

Here is the deal. You cannot look like this natural. If anyone says they are talking about something that isn’t so. He is on the sauce and has been. He knows all the old bodybuilders that will give him the proper cycle. That’s it not complicated. But know this you still have to work your ass off to look like he does. Sauce is not magic and still requires very hard work

[@aroosa_fitness]

💪🏽📈

[@macducati2304]

Roids????

[@guttixt8462]

contenido en español porfavor

[@quanty30]

JUICY LUCY GOOSEY

[@mikerausch3974]

Are u on any trt?

[@IFechiMusic]

Question, is he natural?

[@faisal-eo5hc]

i was watching the the recent episodes a hour ago

[@AnlAysl]

Do you train arms separately? Or just after chest and back

[@Nattyridez]

great video! I'm glad you admit to not being natty anymore, its so cringe when you used to deny it. actually it was disgusting misleading youth but glad you changed for the better.

[@Jimbo-rk5jp]

Where has he admit it?

[@Nattyridez]

@@Jimbo-rk5jp he made a vid or it was a interview from what I remember,

[@julienblanchet4818]

He did none of that

[@Nattyridez]

@@julienblanchet4818 well that’s a damn shame

[@onirico7913]

You're claiming he admitted something that you can't prove. How dumb is that??

[@dacdoes]

Hey Mike bit of a creative add on for you ! When you do these videos maybe add a little graphic with sets and reps in the corner with tempo for us, I have other ideas for you but not in the creative space haha

[@grantymi5]

Mike don't you lift no-more weights you to damn big...in the words of Chris Tucker.....lol ...continue to shine

[@fireblaster9961]

How many people do you know that train topless in swim shorts….gonna give it a try today. I’ll give 2mins before I’m ushered out the back door

[@srilanka739]

Whuch is the gym with the atlantis strength pieces?

[@yvayvushka2825]

New subbie here🎉 😊

[@sarahbuckley6321]

Fuck it I'm gonna start lifting weights I'm sick of cardio been doing it for ages. Like you said variety is the spice of life. Cardio is reptive and there's only so much you can do with it. My lower body is very strong and my upper isn't so thank you for this video.