6 BEST Biceps Exercises (DON’T SKIP THESE!!)

[@athleanx]

Want a FREE workout to build "bigger arms" in just 22 days, guaranteed? Check it out here => kzbin.info/www/bejne/bILKg2mKn9GYbck

[@TmacPlushVideos]

The Bible says that no one is a good person. We have all broken God's law the 10 commandments, we have all committed, lies, adultery, idolatry, and blasphemy. We deserve hell, but because of what Jesus did on the cross we can be forgiven. So if you Repent of your sins, change your wicked ways, and put your faith in Christ you will be written in the book of life. 👌 🙏Repentance is reviewing one's actions and feeling contrition or regret for past wrongs, which is accompanied by commitment to and actual actions that show and prove a change for the better.

[@nicholasglendenning9618]

This may be a silly question. I know there's a max set per week for biceps at like 25. Now... My question is... Does that mean total bicep workouts or since i target the three heads separately(as best I can) would it be 25 sets max for each head?

[@justintklodowski59]

They stood up and lunged on other leg to prevent muscle imbalance

[@teddywakeham4934]

X

[@teddywakeham4934]

B

[@BaileyBaratheon]

Jeff didn't kneel on his knee when he proposed to his wife, he actually lunged with proper form

[@prat11]

Awesomeness man. Cracked me pretty hard

[@EL_DORADO-db4gl]

LoL he is always at proper form whenever he moves. But is he wearing a shirt when he proposed??

[@essawmengisteab7016]

That’s the funniest comment I’ve ever read

[@arqumabdullah2462]

Reverse lunged* to lower shear force on the knees

[@italiansuperman1497]

🤣🤣🤣🤣 I laughed way to hard at this

[@Spoonenjoyer31]

Jeff watching himself lift in the mirror Jeff: Ah finally someone doing it right

[@migliasas4680]

😂

[@notme57812]

Dead

[@noahross3642]

😂😂

[@taimurchishty1710]

😂😂😂😂

[@tristanrujano]

This made me laugh out loud thankyou

[@godlyshadow7053]

0:56 drag curl 2:10 chin up 3:14 db cross body curl 4:19 banded db curl 5:47 incline stretch curl 7:15 spider curl

[@michaelb2948]

Cheat* curl

[@slocum9509]

king

[@arnavsinha7509]

You're a good man

[@optimus8493]

Your the Messiah

[@EzeAsuoha]

Thx man

[@HazmatOG]

I can picture Jeff being old and still making videos. “5 WAYS TO PROPERLY WALK WITH YOUR CANE”

[@digetinator7511]

10 things that's killing your canes

[@ProR3tard]

Lol imagine thinking jeff actually ages.

[@yeetwchybaban]

Loool

[@romeomike62]

Digetinator this is so underrated

[@dillanclive138]

he probably wont need a cane cuz of his muscular back

[@brucebigbie1537]

All of my muscles in my entire body can live comfortably in one of Jeff’s biceps.

[@Unrealistic-o9c]

Yes, tiny houses are the rage these days.

[@guins99]

@@Unrealistic-o9c your brain is tiny

[@fh1980ram]

Jeff's wife: hi honey, what did you do today? Jeff: I put the science back in strength.

[@subscriberswithnovideosc-mk3up]

@@curlean-x4443 no

[@pineapplemaster2114]

did face pull at the end of it

[@andjelkovicjasmin2954]

😁

[@jamiestorm1518]

😂😂😂

[@fh1980ram]

@@curlean-x4443 CurleanX's wife: hy honey, what did you do today? CurleanX: I waited for Jeff to upload his video so I can make him look bad and steal some of his subscribers.

[@kamal-jahid]

Me: Exists Jeff: you are doing it wrong

[@glow2215]

He ain't wrong tho

[@rhee2549]

@@glow2215 facts

[@nateh6325]

@@glow2215 fax 📠 no printer 🖨

[@faddy_is_ur_daddy]

best comment

[@Torsdagskvallsmys]

Lmao 😅😅😅😅

[@babaluji1793]

Me: dead Jeff: that's killing your gains

[@SlimReaper24246]

Me: Breathing Jeff: the way you breathe are killing your gains

[@wavyjones96]

Women: giving birth Jeff: you are doing it wrong

[@Kenjathor]

Me: pooping Jeff: you are doing it wrong

[@vehemence6403]

@@SlimReaper24246 there actually is breathing form during exercises so we might finally see that title someday

[@RazaqUddin]

Bruh I'm done🤣🤣🤣👍

[@yashdahenkar8289]

Me: scrolling through comments on KZbin Jeff: it is killing your gains

[@eduhgraficx]

Me: Tries to watch another best biceps video from another channel. Jeff: That's killing your gains.

[@AmitDas-wp4vp]

90% of the comment section: facepulls 10%: can't win the giveaway

[@poopikins]

+1% my timestamps D:

[@laf0106]

Not true. I ask questions. Like how can I win the giveaway if I do face pulls?

[@AmitDas-wp4vp]

@@laf0106 the ans is You externally rotate your shoulder to point where medical help is necessary and you're paralysed for lifetime.

[@mranderson2048]

lmao

[@stephenwatkins7592]

You forgot the Jeff Cavaliere - Athlean X comments

[@eliteba3042]

Me: Opens a door Jeff: you’re doing it wrong

[@kclark5382]

EliteBA 30 grip the door handle with a neutral grip, squeezing your hand to contract the forearm muscles. Pull the door by engaging with your lats while keeping your core tight, shoulder blades retracted and pulled down. Breath in while your pull the door and close it slowly for an effective concentric contraction. As a bonus you can pull on a locked door for a great isometric variation of this exercise.

[@HeadsUpTV]

@@kclark5382 And if you wanna add some heat to it, you can also use the rope lock attachment and do a finisher using facepulls.

[@kenken-pf7ct]

@@kclark5382 use both hands to prevent mudclebimbalances

[@spethmanjones2997]

Are you supinating or pronating your wrist when gripping the handle? If you place your arm in such a position that your shoulders are internally rotating, then wtf are you even doing? Use these six techniques to improve the control over your door opening: ...

[@phillipl5560]

EliteBA 30 every time!

[@alibaba4813]

Jeff’s biceps...”awww shit here we go again....”

[@ethanlewandowski1939]

Mike Chillemi more like I’m ready, you can’t defeat me.

[@jarnold420ja]

I’m 41 just got divorced and decided to start working out again! Your videos have helped me 100%! Thank you! With 2 kids now on 1 income I can’t afford a gym!

[@xxxthe_poop_banditxxx4374]

If you can turn the pain into motivation you’ll be in a very advantageous position

[@JD-lq2ef]

God Bless you Brother! Stay strong!

[@jordangrogan7154]

your a king

[@geraldfriend256]

Bands are great for home gyms.. cheap , light portable and to me , fun.

[@jordangrogan7154]

@O11y_vibxs u good bra

[@LordNezghul]

"Your gains will benefit from watching it" Thanks Jeff! I was afraid I should start doing some of your exercises.

[@tiagocampos9824]

"Proper cheat curl" now there's a sentence I'd never thought I'd read

[@JosefHopperHarley]

Or hear

[@nefariousrig2070]

*you'd

[@connor3mm597]

“Not the only TWO” Was that a shot at Scott Herman 😱😱 savage Jeff, SAVAGE

[@F1tRick]

most likely yes haha. don';t know if it is just banter or hate between the two.

[@user-TCY]

Damn, I like Scott

[@Neilram2001]

Connor Mcguire screw gray Herman fool.

[@user00616]

Can someone confirm or deny if it’s cute banter or hate?!?!

[@F1tRick]

I just follow both and decide which info suits me best. That's all you can do. Some stuff work better for one then another.

[@ТвойПомощник-с2ч]

I am 30 years old now but i started fitness 2020. Will try my best. Good luck everyone.

[@ok-rd9ox]

How is it going?

[@kenferber4381]

After working out for so long I feel like I don’t get that satisfying muscle soreness anymore. After doing the incline bench curls the other day I felt like my arms were going to explode and was sore as hell. Definitely recommend these!

[@SteveFit]

Thanks Jeff today was leg day....so I skipped that shit to make sure I didn’t skip these bicep exercises.

[@alexat9883]

Steve Fit wise choice😂

[@steveno2760]

Two of them were from V shred and his burner account

[@KnightRevere8]

Never skip leg day😟c'mon. SUBSCRIBE to my channel family ✌

[@justin8079]

Jeff cried one tear reading this comment

[@ankushwatts9952]

Jeff has ordered killings who skip leg day

[@nomyzS98]

I want to have someone who's looking after me like Jeff is looking after Jessie

[@ezjohnny]

Paris it’s his son obv

[@justyouraverageguy9109]

@@ezjohnny no it isn't

[@kevcho8309]

Bromance goals

[@thanod99]

just your average guy yes it is

[@pawanyadav9854]

@@thanod99 give proof

[@Self_Improover]

Get yourself someone who looks at you like Jeff looks at his biceps when he is doing chin ups

[@ryanmcmanus7897]

It's nearly 1 month since this video was made and I've did the waiter curls 3 times per week twice a week on pull days and then on my rest day but the results have been very impressive. Thanks Jeff

[@RedRumble14]

ohh how u guys train Biceps 3 times a week? mine is sour after a workout so i can at best do 2 times in 6 days

[@froggerjohn427]

Creatine, BCAA’s, and protein consumed within the metabolic window after your workouts will increase recovery rates.

[@nameless-og]

​@froggerjohn427 I can attest to this making a huge difference. I felt like it took a week to recover from some workouts the last time I got in shape, and all I did back then was protien. Now I keep up with both of these and I feel great *before* the third workout (/day)

[@Draya90]

The cross body curl is where it’s at. That is an amazing move.

[@Gustavo-xz8os]

Me: I gained ten pounds of muscle in 2 weeks! Jeff: Bragging about it is killing your gains

[@davidk6269]

This 9:26 minute long video was uploaded 4 minutes ago, and there are already 3 thumbs down. These bozos haven't even had time to watch the entire video and gave it a thumbs down. Pathetic.

[@zlanath]

they have very weak thumbs!

[@x0xCRUSHERx0x]

They have to be subscribed just to vote down. Haters they wish they were him!!

[@FINDINGFITNESS101]

I thought I was the only guy who used the term "Bozo", good to see it's universal application!

[@mychaelmay6321]

Hahahahahaha!! 😂💀

[@davidkymdell452]

FFS.....dude...I keep on thinking you are me. I'm like..I didn't write this!

[@m45bugatti]

“Since when do we live in a world where we’re forced to just choose 2 of anything?” Try explaining this to my wife and girlfriend Jeff!

[@alexc7857]

You need atleast 5 wives to make it 6

[@davidkymdell452]

Lol! Nice...I wish I had the same problem right now...or maybe not

[@fh1980ram]

@@davidkymdell452 I'm giving mine away if you want her.

[@silentassasin741]

Fred is she still under warranty ?

[@chrishansen7004]

Look A G nah she’s got 150000 miles on er

[@goopbrain8919]

Jeff's wife: Ahh yes talk dirty to me Jeff: I do cheat curls to make gains Jeff's wife: OHH GOD YES

[@iasonasleonidas6836]

I’m the wife obviously

[@xmanofficial]

💀💀💀💀

[@gastondeveaux3783]

The best trainer on YT by far. It's not even close ! Thanks again Jeff for a top notch lesson. These will all go into my workouts in some combination.

[@BrianGriff77]

You can tell this guy doesn't use steroids. You can tell by the shape of his shoulders and jaw.

[@banbrotherhood]

It's insane that we get this for free, thank you very much Jeff!

[@StallionFernando]

Scott Herman "the only 2 excercises you need!" Jeff: "Since when do we only need 2? Abundance is the key"

[@StallionFernando]

@Spoon You can do it with just one excersise really, but there's no need to do just 1 when there's plenty to chose from, optimising gains will require several variations, Jeff literally said all this in the video lol, Also I think Scott is cool but thought this was funny so don't start to get offended.

[@devinotero1798]

Spoon the guy who does more than 2 exercises will have a better physique than the guy who only does those two

[@silentassasin741]

Spoon says every body builder.

[@killerdestroyer8786]

@Spoon how many sets till failure?

[@killerdestroyer8786]

@Spoon but I can't do those will standard curls do

[@jewels6145]

This dude is seriously one of the most shredded guys on the planet. Just when you thought he couldn't look more lean and vascular he looks like he is bursting through plateaus. It's even more impressive because of his age. (I know its literally his job but you still got to give credit)

[@blajenkins2123]

He's in great shape. Seems like a nice guy too

[@ha5541]

Plus, there’s a solid chance he’s natural.

[@lucifermorningstar3752]

@@ha5541 he is

[@ha5541]

@@lucifermorningstar3752 I agree

[@istealurgf]

@@ha5541 hes old , so no he isnt

[@lilrocnine6658]

I started following Jeff a few years ago because I had lost my drive in the gym. He helped me get it back and then some. I’m a follower for life!

[@ascension0344]

Started working out 5 month ago, and 2 months into it i started watching your videos. Starting weight (~250) Current Weight (222). just wanted to dropp a thank you message for what you have taught me still not done learning yet thou

[@Djentstructer]

I expect Face Pulls to be here. After all it's Jeff we're talking about.

[@lm1584]

! bicep facepull curls? !

[@lj_ljh]

KZbin: Jeff make 10min+ videos Jeff: No, I don't think I will

[@oOHalcyonOo]

He's not in it for the money 😍

[@angelosorio98]

Jeff: best bicep exercises (that could also kill your gains)

[@kennard87]

This guy's knows his stuff, dropping science Jeff as usual

[@secundinodvojacki1871]

Thank you so much Jeff, my biceps always have been a lagging point however you give me hope and I m starting to see changes in my biceps that I never had before. You are awesome!

[@Hsa008]

Summary: 00:43 Barbell cheat curl 02:08 Chin ups 03:13 dumbbell cross body curl 04:18 banded dumbbell curl 05:44 incline dumbbell curl 07:12 spider curl 07:24 dumbbel waiter curl 07:55 incline dumbbell waiter curl Dont have to do all of them every workout.

[@dannyspitzer1267]

Thank you!

[@Masked_kixks]

Thank you curry

[@Rich_succ]

Thx

[@ightimmaheadout290]

@@Masked_kixks yoo 😂 wtf

[@dmel26]

Me - *sits down to watch this video* Jeff - "Here are 10 ways sitting is killing your gains"

[@DadPlaysBass]

The incline waiter curl is insane! I’m gonna try it tonight

[@garvitbandil9411]

0:56 drag curl 2:10 chin up 3:14 db cross body curl 4:19 banded db curl 5:47 incline stretch curl 7:15 spider curl

[@joellindsay9270]

8:00 is absolute genius, you did it again Jeff!!!

[@ThiefOfNavarre]

Tried these yesterday. Savage

[@michaeldesanta2500]

@@ThiefOfNavarre dose your bicep hurt now?

[@ThiefOfNavarre]

@@michaeldesanta2500 Sore, definatelty sore 😅

[@michaeldesanta2500]

@@ThiefOfNavarre lmao did this right now at the gym. I feel the sore already. lol

[@chris8741]

1. 0:54 - The Barbell cheat curl 2. 2:09 - The chin up 3. 3:15 - The DB cross body curl 4. 4:20 - The banded DB curl 5. 5:46 - The Incline stretch curl 6. 7:54 - The Incline Water curl

[@BlaccAndTwan]

did he say how many aets

[@talankoll7163]

@@BlaccAndTwan idk that’s what I’m trying to figure out

[@theletarthunter1832]

He has time stamps

[@ADAM-kd6no]

Doctor: You have 9 minutes to live Me: Put on Jeff's last video Doctor: But it's over 10 minutes God: I can wait

[@cosmicfeargarou4592]

I've seen many comments like this so, not funny for me.

[@Nostradamus08]

ikr sad how people play with their life

[@omarhishamm9425]

احا انت بتقول ايه

[@Bailey-ib9js]

actually the first for me and was actually funny.

[@longdstyle9053]

Corona Virus: sees Jeff Jeff: flex his Biceps Corona: ight Imma head back to China

[@adityaselvaria]

Back where it belongs

[@vdk1645]

🤣🤣🤣

[@qwertgfdsaful]

Corona: Understandable. Have a great day ✌️

[@shad3115]

Me: *Watches the KZbin video* Jeff: You're killing your gains.

[@user-bp7xq6yy8k]

When jeff takes a break the weights take a break

[@officialspaceefrain]

When I take a break off cycling my bike takes a break of cycling...

[@curlsforthegirls6598]

original

[@andrewjennings7306]

Original

[@officialspaceefrain]

When I don't eat, food won't go in my mouth.

[@thereissome1302]

@@curlsforthegirls6598 lol

[@aavocadoToast]

"Whats up guys Jeff Cavaliere AthleanX Daat Caam" do be hitting different doe

[@calebbrewster4983]

I added the incline dumbbell waiter curl to my bicep workout and absolutely feel in love with it! Definitely recommend it

[@teengroot9279]

These exercises will be my go-to for leg day, thanks Jeff!

[@elancohen853]

Lmaoo

[@GingerSnap198]

Just before heading off to the gym, well timed!

[@mja2881]

Ginger Snap198 don’t go to the gym, it’s killing your gains.

[@fh1980ram]

Who else is still sore from Sunday's 12 minute chest workout?

[@mikoxbigs7961]

Been working out 30 yrs and love this video. Will definitely use theses in my routine. Ty

[@aminmkyt4191]

Yeah I'm gonna do it tomorrow at gym, and I want to change completely until the school year, wish me luck 💪🏼

[@ikanhan1358]

Jeff: let’s invent bodybuilding

[@sqb8980]

Reinvent

[@GabrieleFerraro]

Jeff really loves to roast Scott Herman, I had the feeling for a while but now it's so obvious😂 I love it

[@FleeebJuice]

What am I missing here?

[@GabrieleFerraro]

@@FleeebJuice I don't remeber to be honest, I don't really want to rewatch the video since Jeff was found to not be as knowledgeable as he claimed last summer. I think it had something to do with a difference in technique for bicep curls that they went back and forth with in their videos without ever addressing each other

[@scaatylobo]

As expected,you nail it sir. I cannot the number of people that I have tried to get to watch & follow this man !!.

[@HaitiSpaceAgency]

“Since when do we live in a world where we only choose two of anything” *side eyes US political system*

[@lukesaunders412]

Jeff: I need a wee Jeff's brain: ise two hands to hold it incase one arm grows more

[@IanChumba]

BIG INSPIRATION JEFF. Going to try the exercises tomorrow. I started fitness channel for fun and I didnt think people would like watching silly old me and i'm now around to 1050 subscribers and

[@ongatarongai1239]

Awesome

[@sylfusr6721]

Me :Watches Scott Herman Jeff: That’s killing you gains

[@respawnicon]

One of the original fitness channels on yt. Crazy how far this channel's come.

[@harlanpepper6848]

It's nice to see someone with such expertise in fitness that you dont have to questions a thing. I'm a novice at working out and I'm following jeff to a T. I'd have to say I appreciate your videos. Such an amazing tool to have at the click of a button. Thank you

[@cameronwilson4782]

Yeah continue to. He does contradict himself in some videos. But being a physical therapist he learns more and more everyday so I’m sure he learns thing that he thought used to be good and now knows there not. Stick to his newer videos though there the best

[@JeremyHansenblue2kid3]

Graphics remind me of Wii fit and now I wish you had the resources to make a VR app so I can watch myself in 3rd person workout and ensure I'm maintaining fourm and tension

[@scotsbillhicks]

Bluekid You would have riches beyond the dreams of avarice, and the undying enmity of every personal fitness trainer in the land.

[@JeremyHansenblue2kid3]

@@scotsbillhicks I know someone must be working on it look at the success of Wii fit now we have zwift that is in home virtual cycling, we have heart rate monitor watches and power meters I give it 5 years before what I said is an actual product and I would buy in no problem

[@willconnercrosby]

When his biceps are bigger than your future...

[@Ishtanbul.]

this is ok

[@dylanroth1057]

I hate when I'm in a athlean x wormhole, every video just looks so promising

[@spud74]

5:45 Loving the Christmas tree in the gym 👌🏻🎄

[@Yasirkhan-mo1xi]

jeff videos has one of the best comment section.

[@brianwiltshire9151]

Hey Jeff, I love all your videos, they've helped me tremendously and you're the only channel I trust and you never let me down :) If you get around to it, it would be cool if you guys could share a couple more glute (strengthening) exercises as I'm struggling to either do them right or find more variations, thanks a lot :) keep up the awesome work

[@antemortem1569]

John Meadows and Jeff Cavalier have been only guys that I watch when I need an advice or sth, ur the MEN!

[@antemortem1569]

@Tom Reid Man doesn't mean that he's not natural that u can't learn from him. What he shares is old school, great tips, smart thoughts and he helped me a lot and it worked. And he has gained some experience

[@arminiuschieftainofthecher2780]

Tom Reid You do realize that just because someone is on gear it doesn’t mean they don’t know what they’re talking about? Right, Meadows is very honest and up front about his use of PEDs and his content is great.

[@drpratikjoshi]

After watching this I feel like I've been doing gym wrong my whole life

[@postive-vibes]

Adding the band to the curl is pretty brilliant.

[@wholelottabull]

Can you do a video on what you have done to mentally recover from injuries? I've had ankle injuries and cant mentally move on in fear of hurting them again

[@Matiasantos5536]

00:43 Barbell cheat curl 02:08 Chin Ups 03:12 dumbel cross body curl 04:18 banded dumbbell curl 05:44 incline dumbbell curl 07:12 spider curl 07:23 dumbbell waiter curl 07:55 incline dumbbell waiter curl

[@petermozuraitis5219]

I wanna see a Jeff Cavalier - Magnus Midtbo, collab. It be great to see what Jeff is capable of, in a climbing gym, from the jump based on his raw attributes

[@DripEmpError]

I agree

[@cascade9584]

This channel is not about Jeff.

[@fabiocardoso2513]

7:25 - The only thing I've got by doing this in a daily basis was a terrible wrist pain. Definitely excluded this from my routine. Changing wrist position or not I could feel only the forearm burning, which is not the main goal here.

[@jasont7814]

You do realize you’re not supposed to do biceps every day?

[@armanjannesar1193]

Significant results by following those steps. Thank you!

[@tomwhitfield8842]

Love the pronated grip curls. They’ve helped my biceps grow wider. Watching these videos help me sharpen my technique up and hopefully will see more bicep gains. My goal is an inch on biceps.

[@8941065]

I like the way he's advising us like we are students

[@bossmr5215]

Aren't we?

[@angelpeep4888]

Me *Gets Ill and cant do my workout* Jeff "Illness is killing your gains"

[@petersantos40]

Awesome Tips! Definitely going to do these SOLID Exercises! Wish I had those biceps! Jeff! Damn!!!

[@bilalqureshi9353]

I did these exercises 3 months ago And its really helpfull for peak.

[@sagnikroy828]

Jeff's biceps have their own biceps and even they have their own biceps.

[@Hidipo065]

Me: blinks Jeff: You are doing it all wrong

[@sactasticvoyage4449]

Jeff: " ...that's killing your gains"

[@AmitDas-wp4vp]

For a moment I wasn't paying attention and thought he was training his legs! PS: his arms are bigger than my legs(combined

[@AmitDas-wp4vp]

You're an ant after all

[@StallionFernando]

*spider curl* "FIU..." *waiter curl* "...SION!" *both* "HAAA!" "I am neither Spider curl nor waiter curl I am the one who will destroy you!"

[@Adam-sw4iw]

Ok weeb

[@airlessamvs8131]

I respect this joke

[@sandgroper2037]

great summary of biceps exercises. another informative video about biceps from the guy with biceps that we all want. who think jeff has the best biceps on youtube?

[@beauross2442]

Control over your form is KEY. Command of the muscles and even better conquering your workout using proper technique is just about everything there is to getting gains. NOT heavy or hyper lifting!!!

[@Ddhxii]

Jeff's so cut that with that lighting he looks like borderlands character

[@unwanted_child_of_God]

Jeff during attendance: What's up guys Jeff Cavalier ATHLEAN X.COM!

[@thereissome1302]

Original

[@jesusgonzaga9779]

I’ve always wondered, is Jeff capable of saying his name without adding “Atlean-X dot com”? I can’t do it, whenever I recommend his videos I always end up saying it involuntary.

[@edercastro7625]

1:37 I was like wt... check that weight and then I realized those are 25 lbs. I only saw 45 lbs weights of that size... 25 lbs are smaller.

[@parfner666]

Jeff I've been on a 3 month journey with you. Getting abs, shaping up my chest and biceps. I couldn't thank you more. Well I did buy a Program from you so I guess that's my thanks

[@dukeoneil]

As usual....awesome, informative video!!

[@LOLOLOLOLOLOLOLOL347]

Tricep version of this next please. Excited to try that last exercise already love the non spider curl version, thanks Jeff!

[@kclark5382]

7:26 Illuminati triangle spotted on Jeff’s chest

[@mikeb9396]

The waiter curl is fantastic. I never get a burn in my biceps except on this exercise. This exercise really does a number on my biceps so it is now a part of my routine.

[@exoshredz6751]

A standing supinated grip dumbbell curl, a neutral grip dumbbell curl. Is all you need for biceps - a pronated grip dumbbell curl may squeeze ever last drop of bicep and finish of the forearm however isn’t needed