“Biceps Curls” AREN’T Effective! DO THIS INSTEAD & Boost Bicep Growth By 200% (Proven in EMG Study)

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Key Timestamps:
0:00 Intro
0:39 Problem #1 - Elbow Flexion Doesn’t Work
1:53 Problem #2 - Supination Doesn’t Work
3:05 How To REALLY Work Supination
3:53 Biceps Isolation Technique #1
4:18 Importance of FULL Supination ROM (Biceps Long Head)
4:50 Biceps Isolation Technique #2
5:01 Iso-Supination + Flexion VS Isometric Iso-Supination
5:25 Biceps Isolation Technique #3
6:21 Blood Flow Restriction Training Tie-In
6:36 Biceps Isolation Technique #4
7:18 Biceps Isolation Technique #5
7:48 Biceps Isolation Technique #6
8:34 Hypertrophy Series Bicep Routine Intro
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-What I’m going to explain in this video is, without exaggeration, the single biggest key to biceps isolation and accelerating biceps-specific growth, and it’s a principle that I’ve literally never seen anyone else correctly implement. To start with, it’s first essential to understand what’s wrong with the standard supinating biceps curls that everyone THINKS is the best way to build them, but that a close examination of biomechanics along with research studies measuring actual activation of the biceps will prove is NOT the most effective, even if you’re using perfect form, and that there’s a set of techniques I developed that can increase the relative amount of biceps-specific activation and growth by over 200%!
Issue #1) When you perform bicep curls, you flex your elbow, but the biceps aren’t the only muscles doing that. In fact, they’re not even doing MOST of it! The most powerful elbow flexor is the Brachialis. EMG studies have shown that it’s almost 40% more activated during elbow extension than the biceps are, even when performed in a supinated position. And then there’s the Brachioradialis. So when you flex your elbow, the MAJORITY of the load (66%) is taken off the biceps.
So the way that most people think they can get around this issue and shift more load onto the biceps is to add a movement it does that the other two don’t, and that’s supination. When the biceps contracts it rotates the forearm externally, which is called supination. So many weightlifters supinate their forearm while they flex their elbow, but HERE’S THE REASON WHY THAT STILL DOESN’T WORK!
If you analyze the physics of this supinating curl, you’ll see there’s actually no resistance against the supination, because each side of the dumbbell exactly balances the other out!
Think of a see-saw. If you have a 200lbs guy sitting on one end, how hard would it be to lift that end and rotate it around the fulcrum? Pretty hard. But if there’s ALSO a 200lbs guy sitting on the other end? No force at all! And that’s what’s happening with the dumbbell. Your hand is the fulcrum, and the force needed to rotate the pinky side of the dumbbell is completely provided by gravity rotating the thumb side down! The real resistance is still only on elbow flexion, which means the brachialis and brachioradialis are still taking most of the load!
So how do you actually create resistance against supination and thereby truly isolate and load the biceps? Research teams at the University of Colorado and Canada have both done it by developing custom-made machines specifically for that purpose.
But luckily, you don’t have to build your own device, because in this video I give you 6 different techniques I’ve developed in order to generate direct resistance against supination with both free weights and cables!

[@fignewton8690]

Poor Schwarzenegger think of how huge his biceps would have been had he known about this

[@buddyboles1544]

Yes, just imagine if Larry Scott had known this, FML.

[@signkutter9218]

@@buddyboles1544 Schwarzenegger was doing these a long time ago... when he was competing

[@asphaltmilkshake4596]

My bicep growth has halted completely because instead of lifting weights I'm sitting at the computer watching videos of people with sports medicine degrees get rich by splitting the tiniest hairs on Earth and posting it on YT.

[@davebaconusa1062]

Jesus, with enough searching, any and every excercise is ineffective. Starting to wonder how anyone builds muscle.

[@brianpalmer4643]

Lol...man, I know. Sometimes I think I am even tying my shoes wrong, or putting the wrong foot first in my pants in the morning.

[@freehatespeech6804]

You're getting clickbaited. Plenty of exercises actually do work, including curls.

[@PautKalun]

@@freehatespeech6804it works but as you get advanced this helps to keep getting gains. I would recommend this detail to beginners. Most of us here probably are not new to the gym

[@glenmorgan4597]

All those Mr Olympia and universe competitors were training wrong 😂​@brianpalmer4643

[@trapps75]

All of our muscle fibers go the same way there are exercises for each body part that work the muscles better then others and are safer

[@tlx.]

Just got back from my post-work gym session. I used techniques #1 and #5 today mixed in with my normal arm routine. Have to say the pump was great and it still is as I write this here at home. Can really feel that the bicep was worked well, and the pump felt and looked great while performing the exercises. Your knowledge is very impressive and you come across as a very credible source for this information. I will definitely start to implement these techniques into my bicep days. I have been researching this topic lately and trying to implement some new ways to build more muscle. It feels like I've reached a plateau after graduating college earlier this year, was training hard with my 1 roommate through out our 4 years. Hoping for positive long term results, I eat pretty clean and stay consistent. As for the short term though, I can definitely say I had an amazing workout and can feel and see the pump.

[@Blechinstrument]

Not saying that this isn't scientifically accurate...but who actually trains like this?!

[@vaidyanathannarayanaswamy7116]

You are the first one i am seeing explaining the biomechanics of biceps activation in such microlevel detail. Great👍

[@g9992]

$100 says you tiny arms

[@greattribulation1388]

You should really talk to a physical therapist like me. Know way more than this guy

[@SamC_182]

Makes a ton of sense. It's important to emphasize elbow flexion, and supination but to manipulate the leverages in such a way that challenges supination changes everything. Crazy how I never thought too deeply about such a small yet important detail in the movement

[@DrGains]

Most people haven't! But it's extremely effective 💪

[@Alex-br9bf]

💯👍🏽

[@Phobos1483]

I recently switched to cable bicep curls as stated in the video. I'm ahead of the curve. 🎉

[@christopherferrell4827]

Ok guys. Take advise from pipe cleaner arms here. Geez

[@Soldiertilthedirt]

​@@christopherferrell4827lmao fuck those weird excercises my arms are doing well without this bullshit.

[@Konklus]

The best change ive ever made to my workout out is taking 3 rest days for each muscle group instead of working out every day or even every other day per muscle group

[@Lion-O-Richie2040]

With you on that.

[@sugmasigma]

Who would ever work out the same muscle group every day? That’s useless

[@Konklus]

@@sugmasigma it's funny because I literally thought that's what you had to do to build muscle. But now I'm starting to see that it takes a few weeks to actually start losing mass and strength and the rest time is where the growth is. I wish I had known this sooner

[@sugmasigma]

@@Konklus it’s ok… we all make mistakes. I’ve learned a lot over my lifetime of training.

[@jamest8967]

​@@Konklusif you blast a particular muscle group with high intensity, it can take a full week to recover... remember, muscles grow when they are recovering, not when they are lifting

[@The.Ghost.of.Tom.Joad.]

Thanks. Great info. And you inadvertently explained why Athlean X's Waiter Curl exercise has been tearing up my biceps for the past two months: they force the palms and forearms into a supinated position. Next month, I'm going to rotate in these cable machine rope curls (technique #5) to give them a try.

[@modofatak]

Just tried the offset dumbbell and I’m genuinely surprised by how pumped I am. Been wasting my efforts for > 20 yrs, looks like. Only used 27 total pounds for six reps, four sets: 6/21. Truly impressed

[@darkraft1020]

Try a small clubbell. This is what they are designed for.

[@Hawkeye-xg5of]

I actually had great results with #1. I had to review the video a second time to make sure I executing it correctly. Got a great pump and stressed the bicep like I hadn't before. Thank you!

[@fratini.]

I actually expected a 200% bigger biceps than mine from the presenter of this video.

[@Idiot_stick]

😂😂😂

[@awesom-o1570]

I only listen to ppl who look like the hulk also.....my arms look bigger than his entire body...... all bullshit for views.

[@jestergreekgamer1275]

Expectations of the presenter vs your reality...the thing is, he doesn't even seem to weight lifting, more of an amateur calisthenics guy...

[@michaelholmes3092]

This is great stuff dr.i used to have large shaped arms and used so these techniques not even knowing the results.thank you for bringing these great techniques to me again.

[@madmike987655]

As always, you really do provide some of the best information on youtube complete with diagrams, video clips, scientific explanations and pros and cons to them all.

[@DrGains]

Thank you my friend! 🙏

[@shellytanner]

it's crap

[@franklynmanuel]

Thanks for this workouts . Make sure we are aware of our posture onna daily basis even though it's something hard to do because what we do on a daily basis becomes a habit

[@billcrowell6911]

I like to work multiple angles and techniques for most body parts and feel like this technique can be a great finishing move for biceps, in addition to curls. I'm looking forward to trying both the rope and loading just one side of my adjustable dumbells for my next workout. Having studied kinesiology myself, I find your idea to be scientifically sound! Thanks!

[@brettkrueger9464]

Good for you

[@RDD87z]

one thing to point is.. check why all ring gimnasts have amazing biceps. Its because holding their weight with straight arms, the biceps will have a lot of tension to make sure ur elbow doesnt break towards.

[@aurorealis3249]

Great video and research. I will incorporate and I expect to see results. Thanks for your video series.

[@Charlie-yu9ce]

I was about to do the same until I payed attention to his arm size

[@jimmyl.bakerjr.7026]

Woow! Great content... glad I stumbled on your channel. I just subscribed and I plan on instituting some of your techniques. Thanks for the great content!!

[@Yjn75]

"will give you an enormous advantage over everyone else at the gym" Man, I am not competing against anyone else in the gym, why should having an advantage over them matter? 😐

[@blacjackdaniels200]

if only Arnold Schwarzenegger, Lou Ferrigno, Ronnie Coleman, Jay Cutler, and all these other guys only knew what you know, their biceps might have been 30” Keep spreading this invaluable knowledge to everyone. Guys, don’t forget to forget to bring your elastic bands to the gym on arm day.

[@pranavramsaha5042]

Exactly

[@BradleyGibbs]

😂😂😂😂

[@kevinmorden9767]

How did all the golden era lifters achieve massive gains without doing all this by doing normal curls and working hard and maybe some assistance.😂.

[@BradleyGibbs]

@@kevinmorden9767 must be sorcery

[@kevinmorden9767]

@@BradleyGibbs magic comment

[@eddiemorrone870]

Resistance can come from moment of inertia. Rotating a dumbbell will create resistance when initiating movement, changing direction, and coming to a stop. It’s more effective with larger weights.

[@jmachine2432]

Makes a ton of sense! I have been seeing a stagnation of growth in my biceps. Gonna try these techniques and see what happens. I appreciate the mechanical explanation of whats going on and how to optimally target the different biceps muscles. Thanks!

[@rolling-my-eyes1491]

Thanks Doc! Looking forward to your Tricep video.

[@jimmyj5035]

I came up with using the Offset Adjustable Dumbells for maximum supination in 1994 after reading about the Bodybuilders in the late 80s using fixed Dumbells designed like this... the Rope Curl techniques he does I started doing in 1996 just from common sense about how to really target my Biceps... so it's Really nice to hear how Great and Ahead of My Time I truly am 💪😎

[@ronald7482]

And did your biceps 💪 grow?

[@Atlas.X9X]

Great video. Excellent examples and data.

[@DrGains]

🙏

[@PaulElmont-fd1xc]

Very helpful, Doctor! Thank you.

[@peteuthai]

Very cool, I'll implement the technique ASAP, thanks

[@MrJreynolds214]

Are you suggesting that resisted elbow flexion exercises inadequately load the biceps brachii? If you believe that, then how do you reconcile that with the fact that resisted elbow flexion is much more likely to result in biceps brachii tears than brachialis or brachioradialis tears?

[@DrGains]

That's an excellent question Joel, and deserves a comprehensive answer. First, and perhaps most importantly, it's essential to understand that tension / stress on any given tendon is NOT equal to tension / load on the muscle fibers that connect TO that tendon. This was first demonstrated in a 2001 study (pubmed.ncbi.nlm.nih.gov/11736692/) and has since been corroborated by multiple others (such as pubmed.ncbi.nlm.nih.gov/29555756/). In fact, tension levels have been found to differ even between sarcomeres and fascicles within the SAME muscle fibers, which is one of the primary factors that influence nonhomogenous / region-specific hypertrophy, where different regions of the same fibers achieve different levels of acute activation and long-term adaptations, despite the fact that an EMG would show the same amount of electrical activity along the whole fiber (you can find dozens of examples of this in the literature, such as here pubmed.ncbi.nlm.nih.gov/25811947/ and here pubmed.ncbi.nlm.nih.gov/2600619/). So the fact that the biceps tendon will undergo relatively high levels of stress during elbow flexion in certain positions does not mean that the biceps muscle fibers are under the same amount of stress. Second, the distal biceps tendon (which is the one at risk of tearing with elbow flexion), is much longer than the distal brachialis tendon, and thus is inherently more susceptible to rupture than the brachialis tendon, which is very short. Third, as explained in my video, elbow flexion DOES load the biceps brachii, and more so than the brachioradialis (when performed with the forearm in a supinated position)... it just demonstrably loads the brachialis MORE. While resistance against supination loads the biceps far more than either of the other elbow flexors, and thus is a more effective method for ISOLATING the biceps and more efficient at stimulating biceps-specific growth. Both will result in biceps growth. It's a question of efficiency, and relative amount of overall load-bearing compared to the other agonists in the movement. 👍

[@MrJreynolds214]

@@DrGains Your second point, highlighting the inherent susceptibility of the distal biceps brachii tendon to rupture due to its longer length, is well-taken. However, upon further reflection, my initial comparison of these tendons might not be directly relevant to the efficacy of resisted elbow flexion in stimulating biceps brachii growth. I acknowledge that the initial mention of the comparison was a mistake on my part. Nevertheless, the observation that the distal biceps tendon can rupture with resisted elbow flexion carries a significant implication that was not thoroughly explored in your response. If resisted elbow flexion can impose loads above a maximum threshold that results in a rupture of the distal biceps tendon, it logically follows that resisted elbow flexion can impose loads below that maximum threshold, but high enough to effectively stimulate biceps growth. While tension in tendons may not be directly equivalent to tension in muscle, the tension generated by muscle is the primary contributor to the tensile load on tendons. As muscle tension increases, so does the tensile load on the tendon. The tension necessary for muscle growth must be below the level that leads to tendon rupture, or else ruptures would precede any muscle hypertrophy. I would also like to address some aspects of your presentation that warrant further discussion: 1. At 0:54, you cite Plantz MA, Bordoni B. "Anatomy, Shoulder and Upper Limb, Brachialis Muscle" (2023). In your attempt to assert that "most of the elbow flexion load is not on the biceps," you provide a partial quote from the paper: "The brachialis muscle is the strongest flexor of the elbow." However, it's crucial to note that a significant portion of the statement, perhaps the most pertinent to the topic, was omitted. The complete sentence reads: "The brachialis muscle is the strongest flexor of the elbow in the absence of supination, as with supination and flexion, its mechanical momentum becomes more disadvantaged than the biceps brachii muscle." This statement emphasizes that the moment arm of the biceps brachii muscle is greater when the radioulnar joint is fully supinated, resulting in significantly improved elbow flexion torque-generating capabilities. Murray et al. (1995) conducted a study entitled “Variation of muscle moment arms with elbow and forearm position” and found that "the biceps flexion moment arm... has a larger peak when the forearm is supinated." Therefore, it can be concluded that when the radioulnar joint is fully supinated, the biceps brachii emerges as the strongest flexor of the elbow. 2. At 1:02, you cite a sentence from the abstract of the Kawakami et al. paper “Specific tension of elbow flexor and extensor muscles based on magnetic resonance imaging” (1994). Specifically, "Within flexors, BRA [brachialis] had the greatest contribution to torque (47%), followed by BIC [biceps brachii] (34%) and BRD [brachioradialis] (19%)." Upon closer examination of the entire paper, a discrepancy becomes apparent between this statement and the data presented in Table 1. According to Table 1, BIC (biceps brachii) contributes 47% to elbow flexion torque, while BRA (brachialis) contributes 34%. In an effort to address this inconsistency, I reached out to the lead author, Yasuo Kawakami, who acknowledged the error and provided clarification: "Yes, you are right, and I was wrong. I made a mistake in the abstract with BIC and BRA as you indicated. Correctly, BIC (47%) > BRA (34%) > BRD (19%). My apology for the easy mistake which had gone through all the processes, including reviewing. Once again, thank you for your interest in one of my rather old articles." If you request it, I would be happy to forward the email exchange to confirm this. For additional evidence from a separate source, you may consider the Murray, W. M., Buchanan, T. S., & Delp, S. L. study entitled “The isometric functional capacity of muscles that cross the elbow” (2000). Figure 6 illustrates the isometric moment-generating capacity, where the biceps brachii (combined heads) exhibits the greatest moment-generating potential among elbow flexors at 20.0, compared to brachialis at 11.5. This further supports the notion that the biceps brachii contributes the most to elbow flexor torque. In light of these considerations, it becomes evident that the biceps brachii is the most significant contributor to elbow flexor torque, and any notion that it is not adequately involved in resisted elbow flexion to result in effective growth stimulation should be reconsidered.

[@sugmasigma]

@@MrJreynolds214nobody is reading all that… just don’t do it if you don’t want to 😂

[@WinstonSmith.74]

@@sugmasigma I'm sure anyone of moderate intelligence is easily capable of reading 'all that' - it's not exactly rocket science ! You're just lazy & self-entitled.

[@aahyes9068]

​@@sugmasigmaSome of us can read.

[@Sunnyat189]

Wow! this really has to be the best video on bicep curls I've ever seen on KZbin. When you're shown the scientific evidence you really have to change the way you exercise muscles.

[@DrGains]

Thanks Neil! And spot on. It's funny how some people think that everything anyone could know about muscle building was discovered and used decades ago.. and no new science or techniques could ever be effective 🤦🏻‍♂️

[@suyashpimplikar179]

​@@DrGainsignore them doc... You just keep going ❤

[@Phobos1483]

This makes sense. You make sense. Good work.

[@danqodusk8140]

Great stuff, Dr. Makalu. Technique number 4 is easily the clear winner!

[@danp1980]

I can't be the only one wondering why this guy doesn't have bigger biceps

[@DanglyLingham]

lol

[@shellytanner]

Exactly...click bait bs

[@VegaPhil]

Yeah I know but they’re bigger than yours so you should probably listen to

[@tattoogudneil]

They're not as big as mine should i listen 😂..dickhead ​@@VegaPhil

[@AteuCu]

Genetics; simple as that. Dr. Kamalu has great knowledge, thouth.

[@0713mas]

Great video! There really seems to be something to this. Leroy Colbert is considered to be the first bodybuilder to attain 21-inch arms. Leroy stated that he used standard barbell, drag, and alternating dumbell variations. With a unique exercise called a scoop curl. Obviously, genetics play a huge part in determining size and shape.

[@benzbro350]

Love the technicality. Precision knowledge. Awesome Doc.

[@rikrishshrestha5421]

Bro, you're a damn good scientist. you totally changed my mindset that i was fixed upon for several years of lifting.

[@searchBLOC941]

I've been doing #1 my entire life. I discovered the greater concentration on my biceps, so I stuck with it. I also do dead holds, and just stand there at a 90° with my weights until full lactic acid forces me to stop. Lots of those reps, and you get super pumped.

[@jj_4430]

I appreciate your content a lot

[@DrGains]

Thank you my friend 🙏

[@oldmanmuscle]

This is an excellent and very informative talk. Thanks for sharing your tips. I remember Bill Pearl once told me (we trained together in the 70s) that if the only thing the biceps did was to supinate the forearm, then all we would ever have to do is 90 degree wrist rotations, and then he kind of laughed. And as you mention, there is more to arm development beyond simple supination, but this exaggerated supination for full ROM is a great way to eek out that extra benefit that standard curls do not. You explained this very well! Thanks. steve

[@B.B88]

Best one bro,always informative ❤️

[@StephenMarkTurner]

I have a decades old dumbbell bar that I load on just one side and do pronation and supination movements. I guess I will start using it a little more. I've done uneven dumbbell loading, but I think I usually did it on the wrong side for this. :-) Thanks for the info.

[@DrGains]

Loading the opposite side during pronation will nail the brachioradialis! 💪

[@proteinmonster]

I kind of figured this supination technique out on my own with lighter weights a couple years ago and it helped me peak my biceps. Hammer curls got me most of the way but the supinated outward really gave me that extra activation to developed my biceps peak.

[@QuadriviumNumbers]

Of course you did.

[@proteinmonster]

@@QuadriviumNumbers Indeed. Thanks for spending time on my comment bub.

[@carlw]

That's a really great biomechanics video. Very useful thanks

[@SYPCWAK]

Thanks for the video and information!

[@brianodonnell7076]

Grab a bench, put it on an incline, grab a pair of dumbells and sit down. Supinate your wrists at the bottom, and curl. Return to the bottom position with your wrists still supinated, then curl the other arm the same way. ALWAYS keep your wrists supinated. The bonus is keeping your wrists supinated at the bottom while on an incline bench provides a tremendous amount of tension on the bicep in the stretched position, which is extremely hypertrophic. Give it a try!

[@earnestcharles9513]

Regular biceps curls have tested through time that it works.

[@queenteireigns6212]

I'm going to incorporate these. I've been bodybuilding for three years now and to me it seems my biceps are the same. We shall see thanks for the tips

[@riccarrasquilla379]

thanks for the tips

[@user-lw8mk2wb8c]

Great video! Definitely pumps the biceps. I decided to try this holding a 4 pound short handled sledge hammer. Works great, and you can adjust the difficulty level based on where you grip the handle. Closer to the head of the hammer for less torque and further away for more torque. Definitely adding this to my bicep routine.

[@ernest1576]

A sledge hammer I'm going too try that. Thank you sir

[@robi6317]

oh smart!

[@2jmajjic]

This video was goofier than i thought it’d be, maintaining a supinated grip on curls and using moderate weights will do more for your biceps than over emphasizing supination with lighter weights.

[@JCraze2310]

If you use lighter weight and slightly bend your wrists away from you there is way more emphasis on your biceps and can help your gains way more than before.

[@2jmajjic]

@@JCraze2310 its missing a few components to make it a worthwhile lift, but sure you’ll get a good sensation on the biceps

[@MoonAuto743]

I used to do #4 ages ago but stopped due to lack of info. thank you so much for the update.

[@OnTheTrailCH]

What you explained makes so much sense ... thanks a lot

[@keywestfan2503]

I rarely do supinated curls. I like hammer curls to get more brachialis involved. I’m of the opinion that most don’t focus enough on the brachialis, which really gives a full and thick look to arms and biceps. Also like palm down barbell curls. Also like neutral grip chin-ups. Surprisingly, I get a huge mind muscle connection and burn in my biceps with dips, and especially with the triceps push down machine. One of my faves is a superset of hammer curls followed by the triceps push down machine. Really feel that in my biceps.

[@thecelt4807]

100% after 30 years every week training i came to same conclusion about hammer curls ..they are very good

[@keywestfan2503]

@@irfuel You just discovered the unique phenomenon of the “clickbait”…

[@korganrocks3995]

@@irfuel I think he's just saying that if you want to isolate the biceps this is a better way than bicep curls.

[@allenjones6737]

Mahalo 🦾 Ive got two springs from an old chest expander and a leftover handle from a total gym attached to a leg of a sturdy work shelf and, man, putting that rotation into the curl lit my biceps up🎇🎇🎇

[@TokisanGames]

5 & 6 can be done with a resistance band at home, as well as just supination against a horizontally extended band, without the curl. Those researchers didn't need to build a machine, they could have just done the latter with a $5 band. Thanks for the info about how the biceps work.

[@Sk0lzky]

The machine was likely built to isolate the supination as much as possible and provide consistent resistance. Btw I do Kamalu curls with a band and they're a bitch to get to full supination simply because of the resistance curve

[@QuadriviumNumbers]

Absolutely right!

[@jarmago7750]

I just watched this video and tried the technique #4 and I really felt the tension focuses on my bicep. This will be my daily routine now! Thank you for this very detailed video, Dr. Gains!

[@andreaudette3946]

Great knowledge dr I’ll try these

[@williamdejeffrio9701]

Hmmm...I liked this. I never felt regular curls (and I've tried many variations) actually work the visible biceps. This video taught me about the function of the biceps and just thinking about it, the recommended exercises make sense. I'll try some of these out tomorrow at the gym.

[@BigBoaby-sg1yo]

Really try 8 sets (First set 15 reps ) (2nd set 12 reps ) (3rd set 12 reps ) (4 th set 11 reps ) (5th set 11 reps ) (6 th set 10 reps ) ( 7th and 8th as much as possible) I don’t think your pushing yourself hard enough - after that it takes me 4 days to recover !

[@Alex-br9bf]

😮😮 I never would have thought... Big thanks Doc 💯💯💯

[@marcd1981]

Thank you for this video, I was just about to start more of an arm training routine, as I have been doing full body workouts for a few years without direct arm work. Number 4 will depend on if you have the same adjustable DB as the one shown. I have adjustable DBs, but they can't be adjusted on one side only. Number 5 I have already done using a resistance band. I stand in the middle of the band, grab a section of the band in each hand with a neutral grip, then rotate my hands as you show in the video as I curl up. These are very doable replacement exercises instead of the standard curl. I'm definitely going to give these a try.

[@AJPemberton]

Re #4: It might be different here, but all the gyms I've been to have at least one set of dumbbell bars that hold weight plates. It's also a commonly sold item. No need for specialised adjustable bars. Just use the basic bar and load more on one side.

[@ikanmasin]

long long time ago I had a REVELATION! Like any other gym goers put there, I used to do the traditional bicep curls but this one day I just wanted to spice things up so I do the twist bicep curls (I guess this is how Arnold do bicep curls?) & after some reps not even KIDDING there's line of separation between the long head & the short head of my biceps. And I was thinking am I not supposed to do this type of curls? because it was a new thing for me & because I don't want to do cardio for my biceps so I was worried😅 don't know if that was supposed to happen but I guess it's pretty cool.

[@nickmontanaro9638]

Doctor G start out with your grip reversed so your thumb is facing the floor and the rubber rope end is touching your pinky. Curl the rope in such a way as to allow the rope to curl around your knuckles as you complete the movement. Just try it. That will give you the complete effect you are going for. You can do this with one hand or both at the same time its just harder to keep the ropes in place without them slipping with both hands but with practice I've nailed it.

[@snubdawg1386]

you're the real doc

[@DrGains]

Great idea Nick! I actually use that technique myself. Studies have shown that the biceps generate the greatest amount of torque when starting from a fully pronated position, like you've described. I didn't include it here since I figured too many people would think it too extreme / impractical, and it can hurt if you're using heavy weight and don't have perfect technique. But you're right, it's more effective if you do it right 👍

[@Nghilifa]

Will definitely try this out, I tried doing it without weights right now, and I felt it straight in the bicep, much more so than doing a normal curling movement. Thanks!

[@kevinkasp]

Or, (let’s call it technique #7) just grab a broomstick or the handle/stick that goes into a painting roller. Tape or tie anything with weight to the far end. Fill a two liter plastic coke bottle half full with sand. Insert the stick. Tape it in place with duct tape. It will probably “weigh” too much for you to even do the exercise. The longer the pole the more extreme the difficulty. If you get an aluminum painting roller handle that can extend to eight feet long, you will be as well equipped as someone with a $3,000 machine.

[@mountainmassage206]

Great advice! I have done some of these over the years, but never anything structured (until now). I am going to experiment using a kettlebell, with the bell perpendicular to my palm.

[@kame_kura]

I like isolation exercises but if my primary goal is hypertrophy do I really need to isolate biceps vs brachialis? After all it's the same muscle group, the brachialis is a fairly large muscle that both makes your arm look bigger and helps in many compound exercises.

[@POLITICALYCORRECTify]

No you dont. His thinking is flawed, supination alone is such a tiny range of motion for a start. Is he gonna say leg extensions are better than squats due to isolation. I don't think so. Isolation is bullshit. Compound always wins. I doubled my bodyweight so quickly using mostly free weights n compound movements. Imagine someone trying to isolate every muscle in the body for hypertrophy lol What exercises would you have left? What kind of weight would you move. Is he gonna say bent over rows are no good? They use the hammies, quads, glutes, lower back, mid traps, lats, rhomboids, rear Delts biceps forearms, is he gonna say that isn't affective? Isolation has never created great gains compared to compound. Maybe the nautilus for lats has an argument but Yates did every row in close for more lat contraction. Some things look good on paper but don't work. The weights you would lift to do some of these would be a joke. Look at Arnold's biceps, super heavy cheat curls, look at Dennis Cyplenkov, strongest biceps ever, n 24 inches despite short arms, he cheat curled a ridiculous 170kg. Heavy compounds have been proven over n over, alot of isolation are shit n wreck your joints. Like leg extensions. Ruins your knees n fuck all gains. Tricep extensions, wreck your elbows, just dips alone will give you massive triceps, or bench n close grip bench. Supination uses bicep but a very limited movement, it's PRIMARY FUNCTION IS ELBOW FLEXION SIMPLE. Get two twins, one to do heavy curls only, the other to do supination only, n see how they go. Imagine saying bench is no good coz it uses front delt n triceps. My chest was one of my best body parts and I only ever did bench (and dips). You might get a good pump with the lighter weights n shit but hypertrophy relies on alot more than just a pump. So going by his logic the key to monster triceps is pronation? If that were the case ARMWRESTLERS would have the best triceps in the game. Pronation is their most trained movement.

[@pkpkojotek]

I have a study where the biceps dominates. The answer is simple, we should not rely solely on EMG.

[@robertdipietro991]

Couldn't agree with you more. Now that so many people are using EMGs they show so many exercises that cause high activation but are not effective for other reasons like loading and the range of motion the muscle goes through. Most of these exercises he shows are pointless as they are so hard to effectively load. Yet so many people are gonna try these and think they work because they feel a burn in their bicep, but that doesn't mean it's good for growth. People need to stop overcomplicating things, it's ridiculous to think a normal bicep curl won't be effective for training biceps.

[@DrGains]

If you watch the video, you'll understand that these techniques are far from relying solely on EMG readings. They primarily stem from an understanding of basic anatomy, biomechanics and physics. Knowing that the only movement in which the biceps are by far the primary agonist is supination... and that standard curls do not work supination like people think they do. The EMG readings just confirm that beyond any remaining doubt.

[@pkpkojotek]

​@@DrGains In the first problem, if you're referring to anatomy and biomechanics instead of EMG, which is strange because you're basing it on emg research, explain to me now biomechanically why the brachialis is stronger. You have many studies where IMA is the highest for the biceps in supination throughout most of the movement. I analyzed it using 3D models, and I reached similar conclusions.

[@Soldiertilthedirt]

​@robertdipietro991 I'm not paying this video any thought in my exercises. My biceps are doing great. Nobody should be trying these weird excercises, in my opinion.

[@michaeltudyk8660]

Who are any of you??

[@leadxpoison9281]

I used to really be into working out. Now I have arthritis in nearly every joint of my body. I enjoyed the gain, now it's time for the pain.

[@Sphynx93rkn]

Much thanks for this video 🙏

[@dwaynemadsen964]

One of my sons left some cheap vinyl weights with hollow handles and weak spring clips when he moved out. I've been loading one side and using them like clubs for my forearms, but I see another use for them here! Stay safe.

[@DrGains]

One man’s trash is another man’s treasure! Haha love it, that should work great 💪

[@LiberatedMind1]

Hi dad!

[@MachiavelIian]

LMAO this video is comedy gold I swear 💀

[@asanmartin3gs]

love new techniques!! thanks Doc!

[@heythere6983]

Standing curls never feel right. This is why I prefer to anchor my arms forward and then do curls. It’s funny how a lot of people lift and never pay attention to where the tension is during an exercise. If someone’s wanted to do what’s in this video they can also use dumbells where you can rack weights on both sides separately and just add the weight on one side or add more on one side

[@DrGains]

Great idea! That's essentially what I show with technique #4 at 6:36 💪

[@kooz-miester6245]

Ive found my biceps get bigger faster doing preachers curls, definitely isolating biceps, get elbows as close together as possible but not too uncomfortable, after 2 years im easily curling 3 sets of 8 with 155lbs straight bar now, but everybody has their technique...and im not trying to sell u something lol 😅

[@duane9707]

Excellent vid! Thanks

[@DrGains]

Thanks Duane!

[@ourblessedmess5815]

Thank you Doc! New subscriber! ❤️🔥🙌

[@bruhinthewild]

I'm glad a doctor came out with a video on this. I used to do bicep workouts with weighted clubs or by loading dumbells on one side.

[@jackhammer2671]

Makes no sense...please explain to me how thousands of people in the 60's right on up to now that built massive biceps without bands and very little to know supination and no blood flow restriction...I started working out in the 70's and at 5' 10" managed all natural to build legit 20" biceps just doing the basic bicep curls in strict form and at 64 I still have 19 and a half inch biceps and all I've used for most of my long time workouts was EZ bar curls and sometimes basic seated dumbell curls none of this mumbo jumbo stuff...I find these days people over think things and make a simple workout into a complicated one for nothing if anything it confuses younger people into trying all kinds of crap when one simple movement works as good or better.

[@DrGains]

It's possible to dig a trench with a hand shovel or even a dull spoon if you work at it hard and long enough. But that doesn't change the fact that you could have achieved that result much more efficiently (and with a fraction of the stress on your joints) if you had used a tractor to do it. The fact is that the human body and musculoskeletal system IS extremely complex. Mind-bogglingly so. And new research is constantly finding new exercise-science principles and techniques that trump the old ones. Yes, you can get great results doing the same thing that people did back in the 70s. But that has zero bearing on the superiority of new techniques. These in particular are based off of basic anatomy and biomechanics principles that have always existed. It's just that they've only recently been confirmed via EMG studies. And, frankly, most people just do what they've seen done and never question whether there might be a better way.

[@freespeech4023]

If it makes no sense , then why do arm wrestlers beat body builders as the arm wrestlers do the exercise this video shows , I look forward to your clever reply 😂

[@moonlitegram]

@@DrGains bicep curls aren't the equivalent of a trench shovel or a dull spoon in this context though. At best with this analogy, we're talking about using an older tractor vs a newer tractor that has some new bells and whistles that MIGHT give a modest boost to your efficiency. Look, I know you need to make content and its good that you look into the newest science with all this. But telling people tried and true exercises aren't effective and then tossing a bunch of weird new variations that involve more steps at them really doesn't help the fitness community. It over complicates things and makes the whole process feel exasperating to inexperience people that are ultimately going to come across videos like this. The variations you show here may ultimately be some degree more effective than the traditional bicep curl. And I definitely think this information is useful for experienced lifters who are looking for new ways to maximize their gains, especially as they're approaching their genetic limits. So I don't mean to say that this is terrible advice. But telling people that a staple exercise like a bicep curl, that's been proven to be effective over decades of use by countless lifters just makes the process of learning to be far more confusing then it needs to be. Eat right, get your protein in and eat a small caloric surplus, and perform a bicep curl with proper form and proper intensity, and make use of progressive overload, and your biceps are going to grow, and they're going to grow quite effectively too.

[@krane15]

Very good tips. I like the cable with the rope (#5). I can do that one without looking too wacky.

[@geciyordumugradm4819]

That was the most unique advise l have ever watched. Thanks..

[@Flexb123]

Here's a tip, never listen to someone who isn't bigger than you or atleast have seen that excess growth for themself. If you want to grow your arms then eat more food and protein. Every 10-15lbs of bulk your arms should grow about 1 inch. Eating is the key to muscle growth and trying to grow just by working out is like bangin your head off a brick wall. You will get some gains at the start but will plateau badly until you eat more. It doesn't really how you contract your biceps also so long as you are, so find what exercise works for you but it doesn't really matter that much so long your bicep is contracting under moderate to heavy weight 1-2 times per week (per each muscle group). Squats are also another great exercise that is anabolic and will help your entire body get bigger.

[@DrGains]

Sorry my friend, what you say about the importance of diet and protein is true, but the rest is demonstrably incorrect on multiple levels. I can show literally hundreds of studies proving that the type, angle, intensity, muscle moment, tension, and a dozen other factors all have drastic effects on the muscular adaptations that a contraction stimulates. It doesn't sound like you watched the whole video.. because if you did you would have seen several of those studies. And it's particularly true for the biceps, since it's a bi-articular muscle (crossing and moving two joints), and has two functionally distinct heads, not to mention the region-specific differences within each head. Your initial comment also serves to prove my point... since my biceps are the exact size I want them to be. I achieved the precise amount of growth I wanted from the way that I trained them. Any larger and I'd start sacrificing mobility, which I have no desire to do. Finally, that whole precept of only listening to someone who's massive is a logical fallacy. Anyone who takes steroids will end up with massive biceps regardless of how crappy or ineffective their workout techniques are, so following their advice will get you nowhere unless you also take steroids. Stick to what is scientifically proven.

[@karmicneurot9829]

This was taught to every one i knew in the 80s. That rotation at the peak (pinky up), squeeze, control down, repeat. Used this with folks I trained for adding the peak and bicep focus. Guess it got lost. Thanks for bringing it back I guess.

[@timpasco7025]

It was never lost, people just make same videos over and over for views to make money

[@isaacsanford6340]

So I guess you weren't in class for the teeter-totter illustration he reviewed.

[@glennjohn3824]

Appreciate the tip👍

[@trevorsreya8277]

Every time I do bicep curls, I don't get nearly the same soreness as any other muscle that I worked out. So I'm gonna try out this method and see if it works. Specifically method 4 because I have those dumbbells, and they've been worth the investment.

[@krane15]

Meaning you're not doing it right? How is your bicep development? Mine peak from the inside, but not the outside. That's what I'm working to improve.

[@iceman846]

Getting sore muscles is not a indicator for working hard enough to produce hypertrophy

[@krane15]

@@iceman846 Not entirely accurate. It is one indicator, just not the sole indicator that must always be expected in every case. For example, that initial soreness you experience when you first begin training that may last a day or two, will be reduce significantly once you've been training for a while and your muscles become adapted. They can still get sore, mind you. Just never as severe or for as long as when you first began training. What's most critical, of course. It learning to tell the difference between soreness from training (hypertrophy), and the soreness caused by an injury. You do not want to mix up those two.

[@Turkeysammich3000]

I did technique 2, exactly like you said, and a day later my right arm was killing me. It’s been a week and I can’t even lift 15 lbs with my right arm, you really fucked something up in my elbow. I’ll most likely out of commission for a few months, so… thanks for that I guess.

[@custodiancolorzoo870]

Correction: “I really fucked something up in my elbow.” Be a man, take responsibility for YOUR actions.

[@carloloturco1659]

Great Video !

[@kaynediaries630]

am using number 4,,, and man i tell you, it changed everything,,, thank you much,,,

[@pwilson2345]

A lot of gains have to do with genetics. I know dozens of guys that mainly do EZ bar curls and straight bar curls that have massive well defined biceps

[@DrGains]

Genetics play a part for sure… but even guys with great genetics will be able to build more efficiently if they use optimal techniques.

[@mohammaddavoudian7897]

The things you say do make sense. Thank you.

[@marcochaiwallah811]

after 20 years of lifting, and having an inflamed brachialis from.tooo much "bicep"-work,.im very happy.to learn more about the anatomy and physics of bicep.acrivation ! this brachialis inflamation has been detrimental.to my bicep workout because im.realizing the bracs are doing a lot.of my curling work.indeed... and i need to find ways to have better bicep activation with less weight (cause the bracs cant handle.it.anymore, while.my biceps r underloaded) thx 👍👍👍✌️

[@brianbadonde8700]

And yet people have been building their biceps 💪 for decades with just basic curls just fine, this is like the bicep version of the triceps kick back, it's not as bad but it's totally not necessary to fully build the biceps

[@DrGains]

It's a common logical fallacy to think that because something's never been done before (or at least you've never SEEN it done), it must not be effective. That line of thinking presupposes that everything to ever be known about resistance training was discovered decades ago and no new discoveries could be made. Which is pretty ridiculous if you think of it. 100 years from now, people will laugh at the fact that we thought we knew everything to know about muscle building in 2023. The truth is that research is constantly uncovering new, more effective techniques and strategies. Sure, like I say in the video normal curls WILL work your biceps... just not nearly as effectively for bicep-specific growth as techniques that actually place direct resistance against supination, like what I show above. It's basic anatomy and biomechanics, confirmed by EMG. Think of it this way... you CAN dig a trench with a hand shovel if you work at it long and hard enough. But that doesn't change the fact that you could've gotten those results much faster if you used a tractor (and, I should add, with a fraction of the stress on the joints). Same end result... but one is far more efficient than the other. If I wasn't limited to 100 characters in the title I would have added something along the lines of "standard biceps curls aren't AS effective at biceps-specific activation as people THINK, and techniques that place direct resistance against supination significantly increase biceps activation while minimizing the involvement of the other elbow flexors." Alas, it wouldn't fit. Still, I understand these techniques aren't for everyone. But their effectiveness for biceps isolation really can't be disputed, and are great for anyone that really cares about fully optimizing their weightlifting results.

[@brianbadonde8700]

@@DrGains train one bicep with this and the other with a regular dumbbell curl and document the difference, I don't think the bicep trained with supination resistance is going to be visible bigger now "Dr" Gains if that is your real name 🧐

[@MoFromEgy]

Say's the "Doctor" with the biggest arms that ever existed 😂😂😂 , hey call Mr. Olympia we finally found the way to get bigger arms , the "Doctor" arms are like twigs

[@brianbadonde8700]

@@MoFromEgy to be honest he has small arms, he's lean but anyone can get lean by watching their diet, my arms are much more developed and I'm not a big guy, I do a reverse curl and only recently added a dumbbell curl, that's it, once you're stressing the muscle progressively with one basic exercise that's all you need, the rest is genetics, there's no special exercises that will explode your progress

[@letsplayg]

​​@@brianbadonde8700 As if watching your diet is really that easy, it takes discipline and in the beginning willpower, his arms aren't small at all in my opinion, I do agree with you in that you can also just do (standard) curls, this variation is not needed, I think it would've been better if he called the video "build even more muscle with this exercise" instead of saying "curls aren't effective"

[@omegaman_]

Meg studies aren’t the best to show true muscle stimulus ,plus all that twisting will strain the wrist,multiple studies have shown curling partials at the bottom stretched position will enlist more hypertrophy while the top contraction much less.. ect: incline db curls,preacher curls,cable Bayesian curls..😊

[@nickmontanaro9638]

Strain the wrist? What are you babbling about? These exercises are top notch. Trust me T-Rex. I'm 6'4" 260lbs with 19 1/4 arms. How'd that happen from only doing these? Also, your exercises cause unnecessary strain in the elbow. Might as well skip biceps altogether and just let your back workouts hit your biceps than straight them with stupid old school techniques. I wish you well and one day you will break through that 13" arm plateau. 💪🏻

[@AD-nq2nz]

@@nickmontanaro9638 I'm 6'1" 223lbs with 18 inch arms. I haven't done a single exercise in this video. Curls have grown my biceps just fine and I've never had issues with elbow pain. Curls have worked for countless others as well. The reductionist view that any exercise which isn't perfectly optimized is terrible is straight up retarded. It's a big reason why so many people who work out today look like shit; they're so caught up with doing the most optimal exercise that they forget they still have to lift hard. On a side note, I really hope that your 'Bench 315' playlist was made a *long* time ago because if you weigh 260lbs with 19 1/4 arms and struggle with 315lbs or anything even close to that, it's genuinely over for you.

[@seigfredarevalo-lb7ru]

Thanks for Sharing.

[@Beauty_SWEET]

Good information

[@naturalgains4229]

Want bigger biceps? Curl some 40 pound dumbbells to failure. Eat, rest, and recover. Make gains, repeat until you’re able to curl 55’s and so on.

[@redghost3170]

Yup

[@martinnewall5319]

Exactly.....👍👍👍

[@gustavpropovski9932]

I was doing that, i can do it with 45s 8-10 times but my biceps didn’t grow. Its my stubborn muscle also, but it still doesn’t make sense.

[@williamofhler5613]

Lunkhead logic 😅. This is a finisher. I'm always looking to add something to all my exercises even 25kilo gets easy and don't challenge the biceps

[@aquilonianace4791]

Lol everyone would have 21" arms if that worked because that's what everyone does and they have spaghetti arms. Sorry but every gym proves you wrong

[@normanlewis2953]

Stop creating confusion and misleading people with clickbait titles. This is a contributing reason for why people can't get in shape.

[@DrGains]

I also dislike misleading titles... but this is not one. Standard biceps curls are far less effective at working the biceps than people believe (due to the 2 reasons I explain), and the techniques I present have been proven to generate over 200% more biceps-specific activation. If you haven't actually watched the video... I recommend doing so before bashing the title. Many others have already gone into the video with your same mindset, but been surprised to find that it's actually true.

[@dougb3854]

I don't think it's clickbait. Anyone who knows how to train Knows supinating is the way to smoke you Bicep

[@hanzonako9539]

Thank you for the content! Love to add variations to my workouts and will definitely test this out ! Dont mind the bubble heads 🙏🏼

[@Eric3Frog]

6:00 A mechanical study of the moment-forces of the supinators and pronators of the forearm - This study does not explain why 90 degrees of elbow flexion was chosen as the standard for testing supination and pronation. The study does explore, " intervals of 10° from 90° of pronation to 90° of supination" to see what levels of force are generated at different angles of pronation and supination, but not elbow flexion. However, I do agree that when using a DB or BB that the 90 elbow position does yield the maximum force from the biceps. Excellent analysis, overall. Thanks!

[@BasedChadman]

All the naysayers are a huge part of the problem with the fitness circle these days. If he was built like Ronnie, you guys would be all ears, but because he's a lean natty guy, you discredit what makes perfect sense from a biomechanic standpoint. It's been common knowledge for over 40 years that the biceps aid in forearm supination, and he's simply perfecting the formula for activating the biceps *optimally* with a more targeted approach. You will feel the difference locally in your arms if you use different methods, and this definitely isolates the biceps themselves more than a standard curl.

[@markrosolini2934]

This guy makes working out so complicated. It's not that difficult. If these were the optimal methods, no one would have big biceps

[@user-xz1wy4to4o]

this ain’t even fkin complicated bro 💀 but by all means u don’t HAVE to get maximum benefit. the traditional methods work fine.

[@AMAZINGYOUNGN45]

😂

[@AMAZINGYOUNGN45]

I'm going to try at least 1 let's be honest each exercise look like it puts a lot of tension on your wrist

[@frannelk]

😂😂😂😂😂😂😂🤣🤣🤣🤣

[@myronshank1635]

So, ignorance really is bliss!😂

[@perlovgren55]

Good video.Tnanks for the tips !How ever I am not convinced about Your conclusio that doubelling biceps activation during supination equals 200 % increase in muscle-growth of biceps ??? CHEERS ! Per

[@johnnyfoo8737]

great info