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

[@Blechinstrument]

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

[@LikeToWatch77]

Skinny nerds apparently.

[@alinaqirizvi1441]

Also who cares if your working more than one muscle?

[@AteuCu]

Me

[@celinreyes1983]

I do. You can do it too with a barbell. Lift it normally, then as it gets higher, push up with the pinky side of your palm and there,you got supination integrated in your curl

[@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

[@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

[@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

[@Chris-ly8wt]

lol yup, his favorites were the preacher curl, standing easy-curl bar and concentration curls.

[@MaBe_Music]

They all want to make money by making fitness way more complex than it actually is.

[@RansomeDavis]

@@MaBe_Music exactly that, the right way is simplicity. fed up with all this alledged science says bullcrap.

[@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.

[@ClavroTex]

GUYS its facts. He didnt say to stop basic curls, his tips are a GREAT addition to any workout. So dont be like 70% of the commenters that dont know anything and just make fun of him without trying even one method. So if you got nothing good to say stfu

[@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.

[@Blabla-cg3ul]

When you do normal curls you still train your arm muscles resulting in bigger arms. Why would you want your biceps to do all the work? You still train your biceps doing normal curls, plus your other arm muscles around the biceps. Would you rather grow one muscle in your arm or 3 with one excercise? You say that supination with a normal dumbbell doesn't work since the weight is evenly distributed, but one one point you also hold nothing in your hand and rotate your wrist to indicate that the bicep is flexing. That tells me doing the same movement with a dumbbel in your hand means your bicep has to work harder because of the weight. Your bicep flexes regardless of the weight distribution.

[@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.

[@porcupinecraig]

Ok, it's been almost a year. How much have your arms grown since then?

[@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? 😐

[@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...

[@Encephalitisify]

He’s not going for bigger. He’s going for sexy. He has the perfect body. Nice lean and fit.

[@shawnsdr3406]

​@@Encephalitisify Haha GAAAYYYY😂

[@tat2masheen]

Has anyone thought of just getting the old school dumbell setup and putting weight only on one side while holding the stem on the other? Common sense and cheaper than the bowflex setup by like 1k$ A short handled sledgehammer would do the exact same thing. An expensive one is like 20$

[@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.

[@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!

[@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

[@jjmill5209]

Not going to listen to a guy with pin arms

[@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!

[@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.

[@porcupinecraig]

It's been a year. How much have your biceps grown?

[@modofatak]

@@porcupinecraig 1.25’’ last I checked, but I’ve got elbow tendinitis that curls sometimes cause to flare, so I can be inconsistent. This is definitely one of the most effective biceps exercises I’ve ever used (particularly at such low weight), though

[@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

[@gbmwaz]

Time under tension - TUT - as opposed to heavier weights - pushed me thru many barriors - at 74 doing better then at 45 with WAY less weight. Stop going as heavy as possible and moving rapidly like you're pumping up a tire....tha'ts 80% of the gym goers I see lol

[@RansomeDavis]

that guy needs a hobbie, so many youtubers telling bodybuilders and champions hey you look like the hulk but you building muscle all wrong, while standing there with a puny little body 😂😂

[@Farangmoto]

Use plated dumbbells. No need for expensive ones Load one side up. Job done.

[@enoz.j3506]

I thought the same,easy way to load a side more,not rocket science.

[@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

[@KulaGGin]

6:40 I do these curls on a bench: I put 10kg on one side of the dumbbell and 0kg on the other side. Then I lay on the bench, so my hand hangs out. The rotation of things is this: While holding the dumbbell in the hand, the thumb is at the top and the pinky is at the bottom. The loaded part of the dumbbell is at the bottom below pinky and not loaded. The rotation of the hand and the dumbbell is basically the same as on 7:00 on the right picture in the video. There are differences: the hand hangs from the bench, and also the shoulder of the hand with the dumbbell moved closer to the bench. This increases the range of effective motion of this exercise: in the video Dr. Gains only rotates the hand by 90°. I rotate my hand for a full 180°. Also, this exercise is for the forearm rotators, not biceps. I'm sure biceps works a little, too. But if you do it on the bench: you exclude the biceps from holding the dumbbell at 90°, after you do 16 repetitions with it, the forearm will be done and biceps will be mostly untouched. Even when I did the curls while overloading one side of the dumbbell by just 2kg, after 12 repetitions with a little bit lighter weight, my forearms are done and biceps can keep going. No, my forearm isn't "the weak point": I can hang for 2 minutes and I do forearm exercises, like I already said. The point is that this rotation exercise is for the forearm, not biceps. Yes, biceps works a little bit, too, but the forearm is going to be done when biceps can do a full biceps curl set after 16 repetitions of this rotating exercise.

[@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 ❤

[@Slowgroovin]

Bicep compression bands don't work either. They slow down the ability to get oxygenated blood and nutrients to the muscles.

[@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

[@UK-bp9bk]

Would using kettlebells instead of dumbbells be a good way to achieve supination?

[@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.

[@RichardRansdell-c4p]

I started working out in '86 in the Army. 58 now. Remember reading about doing a hard supination at the top of dumbbell curl probably mid 90's. You should try it with one set. Do it with a lighter weight so can rotate your wrist up good. You'll feel an extra ping immediately. Will add a bit at the your of your bicep peak. Not gonna do some big overhaul or whatever. But it's cool and you're already there so wtf. But the bands. Nah. Fk that. Not my thing. But bro do the supination move. You'll be glad ya did. Just like some on here said could absolutely feel a difference. Better pump. That's absolutely a fact. It's actually quite amazing that a little twist to the outside at the top of each rep on a normal dumbbell curl will make that much a difference. FR.

[@Khyrid]

What I don't get though is, shouldn't I want to work those other muscles too? Like the Brachialis?

[@korganrocks3995]

Sure, and combination exercises are the best way to go in general, but if you feel like a specific muscle isn't keeping up you want the most effective isolation exercise to work that one a bit extra.

[@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.

[@datacipher]

Shut up dude. This guy’s most outstanding feature is his biceps - all 13 inches of them. Better listen up!

[@jamesshaffer4694]

Lots of issues with this. If you have unlimited gym time, I’m sure this is marginally useful. But the reality is that the reason the brachialis does more elbow flexion is because it is a bigger, stronger muscle. The idea that the biceps brachii is the main anterior upper arm muscle is “bro” science. Bottom line here, is that you actually want to work your brachialis at least as much as your biceps. The additional benefit of these tips might matter if you’re an IFBB pro. But probably not. This is identical to working your quad by flexing your hip to isolate the rectus femoris. Another issue is that the biceps isn’t the only forearm supination. There is literally a forearm muscle named “supinator”. So good luck isolating the biceps apart from this muscle. This doesn’t matter but neither does isolating the biceps from the brachialis. My other criticism is that emg data does not correlate closely with muscle hypertrophy or strength gains. Emg is useful but very flawed. For example even with identical activation the emg readings vary greatly with muscle length. A final comment is that the last tip involves a dancing exercise that absolutely prevents any sort of serious muscle activation. This absolutely makes hypertrophy impossible.

[@earnestcharles9513]

Regular biceps curls have tested through time that it works.

[@creightonfreeman8059]

A weight on one end of a stick works fine and is low tech/low cost. Okinawan Karate practitioners have been using tufa rock or cement on the end of a bamboo stick for forearm/biceps training for hundreds of years. I use two 5 pound weight plates on the end of an 18 inch length of 1" diam. PVC pipe. You can change (increase) the force needed by lengthening your grip distance from the weight.

[@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 👍

[@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.

[@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.

[@lokionthelowkey9664]

I have 18 1/2 inch arms, and my two favorite arm exercises are weighted dips, and hammer curls.

[@NorThenX047]

Exactly. This is nothing more than a gimmick. When you have enough education on a subject, you can create much more believable bullshit that is still pointless

[@erikcreature3412]

Yeah, "Dr. Gains" fails to mention his upper arm measurements.

[@andrewhinsurance]

Instead of a dumbbell, use a hammer. All the weight is on one end, and they are long. You choke down on it and rotate your forearm. Even a broom will work. They aren't heavy, but they are very long so there is a lot of resistance. Much less complicated than using cables or bands or trying to fit your hand around some cumbersome object, or funky motion.

[@allenjones6737]

I knew that Estwing made 22 oz hammers for a reason 🦾🦾🦾 On a more serious note i have a spring and an old handle hooked up so i get pretty much consistent resistance through the whole range of motion

[@NorThenX047]

This whole clickbait reinvent the wheel style is getting old really quick. 90% of fitness videos now are some dumb thumbnail making outrageous claims just so people can click and then we get an elaborate , over-complicated explanation just to say what we already know. There will ALWAYS be somebody finding the extremes and at the end of the day it still doesn't matter. I understand there's very little room to make this kind of content anymore as it is flooded with people all doing the same thing. Guys, don't waste your time following this gimmicky bullshit. When have you ever seen a competitive lifter or any athlete attaching bands to a godamn dumbell curl. You haven't because they don't. If you want to dance around with a cable machine isolating biceps as well, go right ahead but you could be spending that time mastering other more important compound movements instead of activating another 0.00001% of your bicep fibres 8:34 "Now if you want to know how to best integrate these iso-supination techniques into a comprehensive science-based bicep workout routine" You did not just spout that bullshit. This dude could sell art to a blind guy

[@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

[@personaltrainer5532]

Allways these 'pros' forgots that one of biceps function is UPPER arm flexion too. Add it to program offcourse.

[@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!!

[@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

[@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.

[@samdeninno1951]

Although this video maybe correct. The truth is as you get older you don't want to be twisting or taking an exaggerated grip width. Full extension as many experts recommend can also be dangerous to people who tend to hyperextend their joints.

[@gwarlow]

7:34 Couldn’t you simply use resistance bands (loop or handled versions) for exercise modifications #5 and #6? A lot less expensive than a cable machine.

[@DrGains]

That’s a good question! Yes, you could… but it wouldn’t be the same, because resistance bands generate variable resistance that’s lowest at the bottom and greatest at the top… and with the biceps it’s actually better to have more resistance at the bottom of the movement. It’s still a great option though if you don’t have access to a cable machine.

[@gwarlow]

@@DrGains Thanks for your advice. Cheers!

[@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.

[@Justin-el6ph]

Although the information you’re proving is true, I still don’t think those exercises are good for progressive overloading over time. I feel like my biceps would actually shrink with those exercises. Sticking to heavy ass old school barbell curls is how you build the big guns

[@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.

[@saypuppy4266]

Or close grip palms up pull down, or close grip palms up pull ups. Then it has to work the bicep from both ends. The activation moves the soreness into the meat of the bicep, instead of closer to the elbow joint.

[@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

[@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!

[@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!

[@FrogmortonHotchkiss]

Interesting, but I have a potential quibble: I don't think the supinating curl is meant to enhance biceps activation by giving it additional supination load? Isn't it rather about ensuring that the biceps stretches & shortens fully and therefore activates fully? So the idea, as I understand it, is not to make the biceps supinate against a resistance but rather to encourage it to contribute a greater share of total elbow flexion force. Kinda like considerations around which muscles are more activated by different variants of squats and deadlifts. The mechanics change, but it's still the same downward force of the barbell.

[@FrogmortonHotchkiss]

P.S. I'd be interested to try a supination-focused biceps workout sometime. If I can find a good setup with weight on a lever, or maybe a band on a lever, I could hammer the hell out of supination-only biceps work and do no curls or pulls, see if I get any DOMS or pump. 😀

[@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🎇🎇🎇

[@williamchamberlain2263]

#7 broomstick with a can of beans taped to one end : the mechanical advantage is huge

[@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 💪

[@datsme8986]

Truly one of the underrated BRO Science channel. Thank you Doc! 💪🙏✌️

[@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.

[@porcupinecraig]

I don't give a damn about studies.

[@antonjoubert6980]

Wonder if removing weights from the one side of the dumbell won't work?

[@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.

[@user-ue5kr7xf7z]

You could also use a S.E.D. to overload one side, an SED is a "Single End Dumbell". using plates and a dumbell handle, just load plates on only one side, then grasp the non-weighted side of the dumbell and do your reps. Old school - but works. Also the SED exercise has been around for a long time. ;)

[@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?

[@oshkotosh2341]

Or like I do since age 15 a rope crossing a plate, the load will be downward, I discovered that buceps work hard by the simple act of screwdriving which is Suppinated movement

[@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.

[@SonofRaa]

Dammit... I just tried this out using some thick exercise bands and felt an immediate difference. So mad I'm only just learning about this.

[@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 😅

[@MoonAuto743]

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

[@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! 💪

[@marklind3033]

Or, get a sledge hammer and hold the handle for supinations. The further from the head, the more resistance.

[@Atlas.X9X]

Great video. Excellent examples and data.

[@DrGains]

🙏

[@rikrishshrestha5421]

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

[@Tony_Montana_93]

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.

[@Tony_Montana_93]

​@@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.

[@michaeltudyk8660]

Who are any of you??

[@jettjeff686]

All due respect not soo sure he makes good sense 😅

[@kaynediaries630]

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

[@jj_4430]

I appreciate your content a lot

[@DrGains]

Thank you my friend 🙏

[@789-f4n]

Amazing how many ways are created to avoid hard work. What's the point of lifting this way if you are using micro weights? Want bigger arms? Scrap this and get a load of time under tension while doing chin ups. See who gains the bigger arms. Great to be technical but real world application is completely different.

[@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!

[@AbdullahArguer]

Well, the bicep naturally supinates the arm while curling, but if theres resistance i think it is likely that the supinator (of the forearm) will play in and the supinator fails easily. Plus the same amount of tension is put on the biceps regardless of if there is tension on supination, the supination is just for a greater rom

[@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.

[@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!

[@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

[@jonweaver4605]

Thank you for video. I Always had issues isolating my bicep no matter what traditional bicep exercises I did always had issues with elbow working the hardest. While biceps loses out

[@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.

[@Codysurfsup]

So after trying all of these, I'd say skip the dumbbell band set up. You can do cable or banded supination curls and you'll get the best pump

[@bryaaron78900]

Is there a video explaining why he is blocking bloodflow with the black bands?

[@DrGains]

Not yet - that one's coming very soon though!

[@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.

[@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.

[@GaryMcKinnonUFO]

What about exercise number 1 but with only one dumbell plate attached (assuming not hex dumbells) ?

[@MachiavelIian]

LMAO this video is comedy gold I swear 💀

[@iggytse]

There is possibly another method. Use a small fixed barbell and play around with the positioning till you find a sweet spot for the resistance needed. Problem is not all gyms have the small curl barbells that start from 10kgs

[@DrGains]

That will work great! Although you probably won't be able to use the flexion + supination method without the other side hitting the ground, unless you're extremely tall

[@iggytse]

@@DrGains could stand on a box platform. But again not all gym have those. Usually one with a functional training room.

[@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 🧐

[@Winning1980]

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]

@@Winning1980 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"

[@tilfliegel]

So plate loaded dumbbells would be great if you load them assymetrically, no?

[@tilfliegel]

Okay, maybe should finish watching before commenting.

[@DrGains]

😂💪

[@SteveGillespie-b3w]

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!

[@yohaijohn]

The reall hammer curl

[@keysersoze5094]

This makes sense, i e seen professional bodybuilders mention supination when doing bicep curls for the same reasons he mentions in this video. You will feel the pump and the burn with this technique. I think these are very good finisher workouts, i will add it to the end of your bicep workouts as burnout sets going to failure for 2 to 3 sets to complete your bicep training. Thanks for the insights.

[@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

[@colinriches1519]

5&6 can both be done with resistance bands.

[@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.

[@hendrikdebruin4012]

I made my own set of "dumbbells'" for doing this a very long time ago. I took 2 pieces of round steel and created a single weight on one side only by pouring a cement piece at one end. You can achieve the same with most simple weight sets by attaching a weight to only one side of a short bar.

[@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.

[@TROOPERfarcry]

I've just been using a kettle-bell, and upon gripping it with a pronated grip, then supinate my hand. Two things make this less awesome: 1, your resistance peaks in the "hammer-curl" position. And per this video here, as there is zero resistance PAST the kettlebell in the 12 o'clock position, then maximum supination ROM with resistance is not being met. 2 - inexplicably, the only kettlebells with sufficient hand-size are also heavy. Meaning that my gym's kettlebell selection is one of those sets where the handle isn't the same size regardless of weight... the handle shrinks as the kettle-bell mass declines.... which makes no sense at all, because the users' hands don't change size.

[@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.

[@markwoods7237]

I had 18 inch arms, I changed my bicep routine and only did very heavy dumbbell curls and preacher curls, my arms grew to 19 and 1/2 inches in about 6 months or less when I was in my 30’s.