6 Reasons Your Biceps Aren't Bigger (SCIENCE BASED)

If you can't get big biceps no matter what you do, you are likely making one or more of these 6 biceps mistakes. In this video, I am going to show you the 6 biggest biceps training mistakes you are likely making that is keeping you from having big arms. Not only am I going to help you identify the biceps workout mistakes you are making, but I am also going to show you how to fix them using science so that you can get bigger, fuller biceps.
This list starts with a test, however. I want you to flex your biceps and see if you can feel any cramping or discomfort. If not, try supinating your forearm as much as possible while you flex. Still not feeling it? Raise your elbow up to the level of your shoulder while flexing. If you still don't feel any discomfort in your biceps, then you don't have a good mind muscle connection and that's something that needs to be addressed.
That brings me to the first mistake you are making when it comes to biceps training. You are not lifting the weight the right way. If you are simply curling the weight up and thinking of just going from point A to point B, you're doing it wrong. Instead, I want you to think of going from A to Z and hitting every letter in-between. What that means is that you need to slow down every repetition that you do. You should automatically feel a difference in forcing the biceps to do as much work as possible while avoiding using other elbow flexors like the brachialis and the brachioradialis.
Biceps mistake number two is forcing yourself to curl with a neutral wrist. The fix is easy, just bend your wrists back while you curl. Not only will you feel a greater contraction in the biceps, but you will forcing them to do more work. Why? Having your wrists in extension while curling will take the contribution of your forearms out of the exercise which will lead to them doing more work and giving them a better chance to grow.
Mistake number three is based on the bad advice you've been given. Likely, when it comes to building big biceps, you are told that it doesn't matter how many curls or what curls you do, you just need to get enough volume. That's incorrect. Based on the anatomy of the biceps, the long head and short head are influenced differently. Specific exercises will preferentially influence one head over the other. Think about how the long head of the biceps crosses the shoulder joint and is better influenced by utilizing curls that put the muscle on stretch, such as the incline curl. Keeping your arms in front of you would do a better job of targeting the short head since you are in greater shoulder flexion as opposed to extension. It's important to incorporate both types of exercises in order to optimally grow both heads of the biceps. Thinking that just one is enough is incorrect.
When it comes to biceps training mistakes, number four is a big one; falling in love with a "magic" exercise. This comes in the form of people advocating that all you need is an exercise that puts the muscle on stretch. The problem, as I mentioned before, is you are ignoring short head focused exercises. If you had to choose one biceps exercise to do, would it be the incline curl or a heavy cheat curl with a slow eccentric? I would argue that you should choose the cheat curl.
The terminal stretch focus is not more impactful than a heavy weight that is being controlled through the eccentric. Remember, the eccentric is the lengthening of the muscle under tension. With much higher tension, wouldn't you agree that it is more likely to build more muscle?
Mistake number five is always curling with both arms at the same time. What's the problem here? Well, it's twofold; muscular imbalances and core demand. When it comes to muscle imbalances, curling a barbell will hide one arm being weaker than the other because one will be doing more work than the other in order to lift that barbell. When it comes to core demand, lifting the weight at the same time forces your core to stabilize your body as the weight travels up and back. To fix this, you should also be incorporating some unilateral work where you curl one dumbbell at a time.
Keep watching the video for not only mistake number six, but a bonus mistake as well as their fixes.
Fix Your Biceps Mistakes Here - athleanx.com/x/6-biggest-bice...
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For more ways to grow big biceps and bigger arms, be sure to stay tuned to this channel are remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
For complete step-by-step workout programs that help you to build muscle using science backed principles, head on over to athleanx.com and make sure to use the program selector to find the training program that is best suited to your personal goals.

[@athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/6-biggest-biceps-mistakes If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@infinitywardyeah1189]

Has anyone actually ever won??

[@KM-hk8tc]

Dammit I NEVER WIN (kicks Jeff on the shin and then throws himself on Jesse weeping)

[@randomguy0113]

​@@infinitywardyeah1189 😂

[@jasonnicolosi7212]

Love the video demonstrations. Very helpful!! I just can't reply within an hour to compete for a chance at the opportunity at the Beaxst PPL program. Cheers!

[@Littlebpaulmuller-Owner]

​@@infinitywardyeah1189why don't you take a guess?

[@LittleBpaulmuller-Owners]

0:50 Tempo 2:00 Wrist extension 3:15 Exercise variety 6:45 Always doing stretch exercise 9:10 Always doing both arms at once 10:40 Supination 12:10 Intensity Techniques

[@Linnerd]

✌

[@ryeguy9079]

Thank you for getting to the point.

[@franciscooctavius5957]

Brother- that wrist extension #2 is about as basic logic as you can give. And I’ve never once even thought about doing that. Great job Jeff and thanx.

[@brentsullivan619]

55 years as a gym rat and you still teach me something new with every video. Thanks Jeff

[@theveganveteran]

Are you still making gains? I’m 60 and always learning (from Jeff) too!💪🏼💯

[@adityaaa9359]

55? Damn man that's a dedicated gym rat right there lol

[@life_toon962]

This is one of the best videos I’ve seen from Jeff for a while

[@edwinzavala90]

I know right? I’ve followed since 2013 when he had that large video opening but lately his videos have been more similar to all the others “fitness influencers” even he has talked about other guys out there and I don’t like that. I mean i get that he needs to make profits from their videos but I don’t know I like more his older videos.

[@joeyrodriguez8474]

One of my favorite channels I’ve ever discovered. I stopped paying attention to anyone else but this guy when it comes to pointers for exercises.

[@886Motorsports]

So much info packed into a short clip, no unnecessary BS talking either like other channels!!

[@bendekoe1044]

Exactly! And this is why I have used his programs for the past five years: there is so much to consider that it becomes hard to pack that into a workout all by yourself. The programs have all this info worked into them. They are great I can assure you

[@joeyrodriguez8474]

That’s why I love this guy despite some stuff I’ve heard that were negative about him. He speaks like a physical therapist every time

[@troyhunt1111]

Hi it's an honor to watch your videos they are so helpful. I am 63 years old and I have been watching your videos for years, they have improved my overall health. Thank you so much and keep up the great work you are doing

[@MadeForAI]

GET THEM COUGARS TROY!!

[@andrewcochran4389]

I'm 67, can use only cable at home, and this is the best biceps video I've ever seen. Everything in it is important. Thanks Jeff!

[@penguino87]

thanks for the great info bro, u are the best

[@zerolius]

Thank you for all the content you provide ! Respect from France 💪🏽

[@andreyvtr.2162]

ALWAYS, excellent advise.

[@eitandavidadv9143]

Thank you so much for your great videos

[@jeffm6390]

Love the markers for this video. Very good video, as always. Thanks for your expertise!

[@wallylosangeles4155]

Thanks for your Great Videos like always Jeff!!😀👏👏👏👍

[@MrAdam-dh6kx]

Thanks Jeff. Very good video and definitely will find it helpful.

[@TK0U812]

"If your watching this video, you're likely making some mistakes." I thought Jeff was telling me I was making a mistake by watching his video..

[@Batman_1939]

🤣🤣💯

[@michaelcozzitortoiii5350]

If that was the case he’d be right

[@denimyadav3826]

Me too and I think that's true 😂

[@Punchy361]

*clicks on video* what am I doing with my life?

[@user-strength10]

nah bro, i just saw the word biceps so i clicked lol

[@williamgarey8114]

Thank you Jeff getting new ideas every time I tune in

[@AlKey3]

Return of the Muscle Marker !!!💪

[@mattharrison2330]

I love these videos and they've helped me so much thanks Jeff! You have so much knowledge plz do more stuff on muscle anatomy for dweebs who actually enjoy a little more depth

[@93deiondavis]

Great video, as always. Thank you 🙏🏽💪🏽

[@curt300s]

brilliant analysis and brilliant advice from the best of the business.

[@clayharding6250]

Great video. Thank you

[@TetanusStrings]

Jeff's best feature is not his biceps, it's his hairline.

[@astroboirap]

rogaine

[@supernothing77]

Facepulls​@@astroboirap

[@timsolorio6527]

Right?! Silent flex 😎

[@catsteinhilb2880]

It’s his brain line

[@mikeholland6750]

he never skips hair day

[@dianadambrosio1]

This was fantastic Jeff. Even as a trainer I learn something from you. You break down everything and back it with science and experience. Thank you again ...

[@danielschulz9304]

Tons of good stuff here, I got watch it again, thanks

[@righteousiron8216]

Excellent Information And Instruction Thank You Sir! 💪

[@nicholosk7280]

Thank you - great advice

[@paulalvarado7134]

Always teaching me something!

[@SuperbikeDiscovery]

Insane stuff. Best KZbin channel for muscle gain by far. Thank you and God bless you all

[@MojoMan007]

Learned a lot, Jeff, thanks

[@robcouncil1592]

Thanks, coach, as always! 😎👏🏿🙌🏿💪🏿

[@LynnVanzandt]

Outstanding information. Sound advice.

[@Chris-nq3ri]

Tried and helped ty bro

[@ajinkyasaudagar889]

6 Biggest Biceps Mistakes to Avoid and What to Do Instead Rushing Through Repetitions 1. Mistake: Performing repetitions too quickly. Solution: Slow down each repetition to maximise muscle engagement and control. Focus on both the concentric (lifting) and eccentric (lowering) phases for optimal growth. Improper Wrist Position When Curling 2. Mistake: Neglecting wrist position during curls. Solution: Keep your wrist extended and bring it behind slightly as you curl. This ensures better targeting and isolation of the bicep muscle. Emphasize less on Volume and more on Variation 3. Mistake: Relying solely on high volume to drive bicep growth. Solution: Also, Incorporate a variety of exercises to target both the long and short heads of the biceps. For example, exercises like incline curls, which position your arms behind your body, effectively target the long head of the bicep. 4. Mistake: Falling in love with stretch-only exercises. Solution: While stretch exercises like incline curls are important, complement them with heavy barbell curls performed with a slow eccentric phase. This combination promotes balanced bicep development. Always Curling with Both Arms Simultaneously 5. Mistake: Always Performing curls with both arms at the same time. Solution: Alternate between single-arm and double-arm curls to prevent muscle imbalances. Additionally, strengthen your core to support heavy barbell curls effectively. Neglecting Supination Overload 6. Mistake: Overlooking the importance of supination (rotating the palm upwards) in bicep exercises. Solution: Take advantage of supination to differentiate bicep engagement from other elbow flexors like the brachialis and brachioradialis. Ensure you include exercises that overload supination for better overall bicep development.

[@ozzie4306]

How do you know all this????

[@rosaem979]

💪💪

[@naasieknordien2862]

Amazing vid! ThanX

[@backpacker778]

Very nice tips.

[@nocarbsnation]

Perhaps your best video yet! Thank you!

[@threescompany2162]

Great video Jeff! 🙌💪

[@Xray1325]

TY will try iy out on my next biceps training

[@craigbuckley4832]

Brilliant video, really helpful and insightful 👍💯👍

[@herenow2630]

You always give the best advice, jeff

[@JamesBrownlip]

Wow I love the wrist tip. Trying it on next arm workout

[@112starwarsfan]

Thanks a lot, Jeff. A good time to train my biceps even smarter

[@vazquezcarlos]

I've watched a hundred of your videos and i still learn something new and reinforce what you've already taught! Also, of all my muscle groups, why are biceps the most painful!!

[@onajitetriumph5993]

Biceps painful??? Try shoulders or triceps

[@TheSerg2319]

Jeff you the man!!

[@tortuga2195]

I really needed to hear this! Thank you so much! I noticed my long head was being overdeveloped compared to my short head. Thank you! This makes so much sense

[@calle6075]

Best. Always. ❤👍🏼💪🏼

[@guyblew1733]

Good information.

[@ChessThinker]

Always learning something New..

[@leonjohnson9625]

As always, Jeff gives the best info out here🙏🏼

[@mattstanbridge]

Is there a video of Jeff's weekly workout? Showing how he splits his body parts up and how often he trains each muscle group.

[@jasonbudd2950Jag]

Good info 👍

[@mattiaondei9369]

Epic video!

[@zoltanpapp4039]

BRO! THX A LOT!!

[@bergenmatthew]

And this is why I still watch loads of Jeff…. You’ll learn something new all the time!

[@mrriprep]

Good stuff Jeff!

[@anandadas6174]

Very helpful vid

[@user-mi5op4si9b]

Good advice

[@Andrewitaly]

Thank you Jeff :)

[@jameswoodall9261]

This reemphasized a video you did about making the sets last about 45 secs. Man. that's tough! Still picked up a few things for tomorrow. Thanks

[@kerjokajing4759]

Thanks

[@peppermintyfreshness]

Started training 1 month ago, these videos are great ❤

[@sargonodisho64]

Very good video

[@Denbeeer]

Your biceps are insane man💥💥💥

[@pennyontrack]

Your arms are nuts!

[@andrewsenn3467]

And his nuts are arms! 🤣

[@calebford6318]

SARMS

[@blackmcbain3145]

No, they are arms

[@stevepicard6920]

His arms are nuts cos hes got none in his shorts

[@MojoMan007]

Yes, CocoNUTs!

[@wojtask2042]

wow, that was great

[@Rob-tu6kl]

Best bicep vid imo

[@KortKramer]

Thanks for the insights Jeff!

[@beyondlimitsproductions1468]

Been a little while since I've checked out these great videos. Jeff your arms got more muscular !!!

[@richdanesi]

One the top 10 videos of all time.

[@Emilio49Empire]

I always learn so much from these vids!! Scientific exercise knowledge has been a big part of my workouts, and my wife says it shows!! I can not work out for months and go and workout for a week and she says she sees a big difference so quickly!! Thanks Jeff for the knowledge!!❤

[@celestinocantu6926]

Very interesting, Jeff. 🤔🧐👌

[@LDacic]

The King of Biceps strikes again! Thanks Jeff and ATHLEAN-X team!

[@AZ-vf1qe]

Thanks I wanna be like u guys 1 day.

[@azryelkelly7851]

Thanks for including dumbbell exercises. My limited exercise space only allows me to use dumbbells.

[@RealAzK]

Nobody: Jeff Cavaliere: And now, for this simple trick, watch as my normal biceps turn into Doomguy's biceps.

[@stephenadams6455]

Nice video

[@retro61]

Cannot get away with just how much quality information Jeff gifts us on this channel. wouldn't surprise me if there's a few 'trainers' out there who're making coin off of parroting these videos to their clients (while claiming the knowledge as their own)

[@williambradleynaidoo2174]

That was brilliantly done. Can we have a tricep one as well 😎

[@ValeriaM1983]

1:51 I always train slooooowly. Major difference in muscle development and growth.

[@TTInfiniteGaming]

I bet you're seriously lacking in explosive strength if you always train slowly.

[@dnbmania]

​@@TTInfiniteGaminghe's probably training for size

[@TTInfiniteGaming]

@@dnbmania explosive strength is important for size

[@ericmalitz]

@@TTInfiniteGaminggreater strength in his connective tissue - which he’s acquiring if he’s using full range if motion - greater explosive potential.

[@TTInfiniteGaming]

@@ericmalitz yes slow training in addition to explosive training and cardio is best. but "always training slowwww" is missing a key ingredient.

[@howardgelf]

I listen to you. I get Gainz! Period! You are the best from the rest. And pretty darn funny. Kudos to Jesse. Remember when he started with you. Might I say dang.

[@CanadianOffroad4x4]

10:12 - Love this Bicep Curl. Hands position (hold DB on offset not center grip)and lean in to it. Squeeze up top and man oh man. 2 sets is great with my forearm workouts. Cant wait to get Jeffs biceps! 👌💪

[@fenwayfan1]

Thanks for these great videos, good to see something great out of all the crap out there!

[@iironhide6209]

Nice

[@sandgroper2037]

what i noticed you didn't mention was THE SQUEEZE. an important component of biceps building as emphasised on video of 28th may 2017💪💪💪

[@joseespinal9380]

Jeff definitely didn’t skip biceps day 💪🏾💙

[@danqodusk8140]

There has never been any question as to who is the king of health, fitness, and muscle building. Jeff has been offering great, free advice and demonstrations on KZbin for as long as I can remember!

[@travisolander4749]

Tip #1 is probably the most common mistake everyone makes with any exercise. I learned to slow down A LOT, and it made a world of difference.

[@sandgroper2037]

Jeff has incredible biceps 💪 yes they are pretty impressive. They are, in my opinion his best asset. Again Jeff’s biceps are the highlight of this video…. Flexing and stretching their way through an informative post. If there is one guy who knows about biceps development it’s Jeff. I have followed Jeff’s biceps development program religiously and have developed biceps that I am proud of. Thank you Jeff . Jeff’s superhero name should be Biceps Man. Another post where Jeff gives us great information inspiring us to build biceps just like him. He always gives us all his secrets unafraid that we will get biceps bigger than his. You are incredible man 👍👏

[@netomilt]

In 30 seconds this guys get to the point. Def felt the burn. #goat

[@InnerStrengthVarun]

#6 is good, make sure you get the supination overload

[@jaybman2700]

Those biceps are crazy

[@rayray3357]

Oh neat a new bicep video

[@BigstickNick]

I had my best biceps following your advice. I lost it, and I forget the combination I was doing, but it was great. I think it was cheat curls, static chin-up holds, and some 21s DBs to finish off. A girl friend(just a girl who is a friend) even hugged me one day, and said “what are those” as she rubbed the biceps. I blushed…but haven’t had them since.

[@dnbmania]

And he never forgot that bicep rub

[@a.c.slater573]

@@dnbmanialiterally talking about it years later on a KZbin comment section 😂

[@thesoundmajors9858]

You just remembered it.... take yo ass to the gym

[@BigstickNick]

@@a.c.slater573 it was a pretty good rub

[@Ebondeath22]

@@a.c.slater573 Let the kid be proud of himself. Not everyone has been dedicated to the gym for 10+ years like some of us. He felt accomplished and validated in a way he might not have been before. Shit like that matters. Lets not trash our fellow Kings and encourage them to get back in the gym, build those guns, and score the hot babe.

[@diptendusaha4587]

I tried this a year ago and had a wrist injury. Thanks man!

[@jamesosirisb]

I admire this man's commitment to becoming the perfect live anatomical model.

[@pomztoybox6877]

Thanks again, Jeff! Man I wish I would've taken a photo of myself 2.5 years ago before I started following you. Even since last June when I started using supplements (yours) for the first time. I packed on a ton of lean mass and dropped/dropping fat. I'm a 51 y/o retired vet and in the best shape ever thanks to your guidance and products. I WISH I HAD THIS WHEN I WAS SERVING!!!

[@christislord6136]

No lie, his cookies and cream protein powder is the best tasting protein I have ever had. Love Jeff's advice and his products. Keep on keepin on brother, peace ✝️

[@jamesbrandon1829]

Thanks Jeff . At 72 still doing lite weight s. With neck back & elbow issues. Thanks again. God bless

[@stehenbranton5447]

Keep it up big dog 💪

[@simon_ns]

Jeff you are the best

[@christopherjohnson1803]

Can't do regular Curls anymore, due to an elbow injury. Have to do hammer Curls or reverse Curls( puts a lot less strain on the elbows)