Ranking Every Biceps Exercise From Best To Worst

[@kylewilliams6670]

Man just wanted you to know I've been train for 15 years and about 8 months ago I found your videos on stretch emphasis and slowing down the reps and the negatives. And the gians have just flowed again after years. Keep up the amazing content and grind. One of the best in the fitness community.

[@tzvifried8218]

Well are you still a train?

[@jkblight]

Same here. It makes a huge difference. Especially on back for me...started doing the stretch bias and slow eccentric and after a month got compliments on my lats I have never had before...so it works.

[@lazerbrainzz]

Did you have to put the double bicep tear on repeat. fml I’m scarred for life. 😭😭😭

[@robdagreat7585]

Don't

[@ahmedam77]

My biceps are hurting

[@thetowndrunk988]

I gotta say, the lying curls that Dr. Mike came up with are absolutely killer.

[@thisismewalterwhite5920]

true, the first two weeks of training with it i got so sore it was ridiculous

[@GeorgeL909]

Same! I'm shocked by how sore I get with almost half the weight of my standing curls.

[@sunburn74]

My arms too long and I can't get a stretch because stuff keeps hitting the floor. It works for Dr Mike cause he's super short.

[@thetowndrunk988]

@@sunburn74 Get on a taller bench, like for back extensions. Or, put aerobic steps under the bench feet.

[@GeorgeL909]

@@sunburn74 same but for me, I don't go full flat bench, stay at a 10-20% incline, lower the weight a tad and keep your elbows forward a bit. I'd let your hands go down just past the bench a little, just a little but keep your arm less vertical and more horizontal you'll get an amazing stretch. The final position only needs to be 3-4 inches back from the bench base. The key is to not go so heavy that your elbow has to fall back enough for the weights to touch the floor. You could be 7 feet tall and this could still work, Mike just pushes the stretch really far and exaggerated it a little. Remember, the final position needs to be closer to horizontal than vertical. It's an amazing exercise but hard to visualize. Think about how chest flys work. Edit: but if you don't feel like the exercise is comfortable, skip it. Rule of thumb, everybody's body is different, some exercises just don't click. No need to force it.

[@coreymcnulty5125]

I usually just bench

[@Reppintimefitness]

😂

[@blaydecarosone3448]

Best full body exercise

[@coreymcnulty5125]

@@blaydecarosone3448 Hits everything u need it to hit

[@paypalmymoneydfs]

And that's why women reject you and no one is impressed with your physique 😂

[@Edwiinn001]

Best leg day exercise

[@DamonChurch-y1b]

Thank you Eric for taking the time and energy to share your knowledge to us, I’ve been watching and studying all your videos for the last 8 months and most definitely been seeing amazing results. Thank you brother

[@alonmizrachi-tn7bj]

Agreed best guides to workout like pro bodybuilding safely

[@esan0715]

Just started watching your videos after one of your training sessions with Mike O. Dude, you are sick. I'll definitely be incorporating some of your techniques into my training

[@jimtongas821]

Thank you sir. Always like to listen to the people that have the goods. Excellent points. Much appreciated. And the slowing down he exercises you really do feel it much more. 👍

[@unknown_truckers]

Putting out these bangers changed my growth and mobility in my arms

[@connord999]

I would love to see a forearm video.

[@kwerby3285]

Every video is a forearm video 💦

[@RedneckJesus]

​@@kwerby3285Took me a minute to get that haha

[@EliWebb-y7x]

I need a forearm video please mine always get tired

[@theclimbingzebra]

​@@kwerby3285dr mike energy

[@dadfatherfigure372]

@@kwerby3285😂😂😂

[@deepakkhoenie6913]

Love the ranking series. Got a few great tips to try in the gym. Thnx so much 🎉

[@jc9152]

Let's GO Eric! Love your stuff man

[@nboss968]

Incline DB hammer curls are very underrated

[@tahsss]

A lot of these are the same movement but the difference in free weight vs. cables vs. machines. Machine preacher curls are personally my favorite and S tier for me 🔥🙏🏼

[@sxhrgvs]

Great info as always Eric. Nice work.

[@jkblight]

Great video. Adding some of these to my routine this week!

[@petermosley4515]

Great video, just needs the reccomendations at the end for a complete arm/bicep workout or to shoehorn in some bicep work onto a pull session

[@robbyclark6915]

Chin up is a great exercise! If you're strong enough and have a chinning bar. I wouldn't do them specifically for the biceps, but you could. They are better as a pre exhaust movement before doing barbell curls. The greatest bicep exercise of all time.

[@jaxconnor623]

A fantastic video. Will be waiting for rankings for other body parts

[@JRM_Tube]

Barbell Bicep Curl: C Preacher Curl: B Reverse Curl: D Drag Curl: B+ Spider Curl: A Hammer Curls: B Standing Super Curls: B Concentration Curls: A Incline Dumbbell ISO Curls: S Zottman Curls: D Scott Curls: B- Standing Bar Cable Curls: B Cable Drag Curl: A Lying Curl: A Incline Bench Single Arm Cable Curl: A Incline Bench Curl (Stretch Bias): S Incline Bench Curl (Contraction Bias): A Chin-Ups: D Heavy Band Barbell Curl: A

[@dadfatherfigure372]

Thanks Eric!!! Can’t wait for the seminar in Vegas Oct 10th 💪🔥

[@nickspicer]

Great video thanks for sharing your time and experience 👍

[@tomkelly4077]

Eric, I can’t believe folks actually complain about setup. Anything you do is pretty reasonable. You’re there for stimulus not convience. Always great content. Thank you!

[@leonkennedy9739]

decline curl, preacher curl, and cable hammer curl have been a staple for me and seem to work great as my biceps have always been a weak spot for me and now they are looking pretty slick thanks to that combo.

[@omegaman_]

You mean incline curl..?

[@petepan1330]

Glad you're back.

[@nickmullins3451]

Bro’s biceps are insane. Great video!

[@noonelol5355]

Bros arms **

[@ClownXmachina]

All natural too ! lol

[@Y-C-4-X]

Ez bar strict curl is my favourite, can't believe i didn't start doing it earlier.

[@railasvuo]

Spider, preacher, incline curls are my favorite. Reverse and hammer curls for forearms

[@angelolopez734]

Saludos desde Colombia. Un placer ver la evaluación de los ejercicios al ser ejecutados por usted. Esperemos los ejercicios para piernas (leg excercises). Usted es el mejor culturista a nivel técnico que existe

[@omegaman_]

Eric reminds me of Hercules , from the old 60’s Italian sword & sandle movies..👊🏻

[@jerrypetersonlav]

Please do an abs and oblique tier list .

[@AndrewPokornik]

Every oblique exercise is an f

[@stecr7952]

Top information as usual. Changing up my bicep routine 100%

[@irvingglemaud2783]

I get the best stretch from concentration curls, followed by behind the back cable curls

[@SuperColdplaygirl]

The standing biceps cable curl is one of my favorite. I might try the leaning back version tomorrow 😅💪🏽. Best wishes from germany 🇩🇪

[@petepan1330]

On the 1 arm incline preacher, you could put your fist or a roller pad under your elbow. Or put the pad on the bar thats either sitting in the rack or Smith machine.

[@vayllinn994]

great video mate, much love!

[@MrPanthers23]

Great video. Love these style of videos

[@ohiogrudgeracing]

I'm switching up my routine slightly this week to see if i can find different movements for more ROI. I'm definitely throwing the A & S tiers in the lineup to see what happens for me. Thanks again for all the great info 💪🏽💪🏽💪🏽

[@ericmalitz]

The spider curl is a “short range” elbow flexion movement; there isn’t really that stretch in the bicep that you claim. Compare with moving the biceps behind you (shoulder extension); which leads to stretch? It can’t be both.

[@simonmilbauer2486]

Great video Eric. My bicep training has been stalling somewhat, not anymore!

[@mustafahameed9252]

I enjoy rope-handled cable curls, and also narrow-grip lats pull-down.

[@josephrigley8974]

Barbell curls are great, the fact you can cheat them is actually a positive IMO as long as your smart about it. Cheating the weight up so you can control the eccentric is a great way to get every little bit out of your biceps at the end of your routine. Arnold advocated that and while not all of his advice has stood the test of time this particular piece has.

[@dmr87]

Thanks Eric, keep grinding

[@haydenelifrits8329]

I absolutely love barbell curl I just use the technique mike From RP does where you keep your elbows tucked close to the body as possible and then stick your elbows out, I get insane pumps from doing it this way.

[@shayankhojasteh3030]

I've learned so much.thanks❤❤

[@thecrazyandthewild]

Eric lokks like Wolverine every day more and more

[@freshprince512]

My top 5: 1. Preacher Curl (EZ bar/DB) 2. Incline Bench Cable Curl 18:04 3. Dr Mike DB Curls 4. Rope Hammer Curl (Nathan Epler’s technique) 5. Machine Curl (Hammer Strength/Prime)

[@sean8784]

Yeah I made that change from Epler too. Definitely legit.

[@anasderrazi9735]

im 17 yrs old using PPL scheme, u think standing EZ bar curl, Incline dumbell and Rope hammer is enough?

[@MrSinister718]

No reverse curls? NGMI Also leaving gains on table not doing a dropset to absolute failure with a overhead behind the head cable curl on a pulldown apparatus

[@freshprince512]

@@MrSinister718 I do reverse curls as a dropset on my ez bar preacher curls. I actually like the stimulation so I might make them a main exercise on my next mesocycle. I’m not familiar with the second exercise you mentioned, is there a KZbin video that demonstrates?

[@CaptainMauser]

classic dumbell bicepscurls, slow and controlled like Paul S does them and some concentrations curl.....Lower the weights and do them slow thats gonna make your arms explode.

[@mickie2412]

Awesome video 👍🙏

[@llgaming6133]

Needed this!! Thank you Eric

[@louir3199]

My favs are: Hammer, Spider, & Lying Cable Curl--- I also Tri-Set circuit .

[@PrivateTouch]

Starting to realize as a "beginner" in the gym - Came from SW Playground, that Cables with Bench are the superb wombo combo for pretty much everything.

[@ThaStonedGardner]

Instead of a sscott curl where the bench gets in the way of full rom at the bottom, stake your dumbbell over to the preacher curl. Just set the EzBar on the ground and curl your dumbbell one arm at a time. I'm suprised he didn't mention this variation at all. This is always my first biceps exercise.

[@izzysyxx692]

Do a triceps video brother.

[@Niazyan]

Super! Thank you Eric!

[@wrh41]

Yay you’re looking so lean and ready! Set the world on fire, Erik!

[@mr.k5865]

Not taking away from this man's hard work and extraordinary physique, but he is on more juice than there is in the Tropicana section in my supermarket. If any young guys watching this, this is not anywhere even remotely close to being natural. Sorry to burst the dream. Not just a little either. For most elite bodybuilders like this guy, it takes a huge amount of drugs to get to this level and many years of training. And just like so many other users on YT, he will never admit to this for obvious reasons...but that's his choice. These rankings are a bit ironic since with his elite genetics and prodigious drug stack, absolutely any of these exercises would work great given a few years.

[@caseycarlisle7542]

Regarding your two S exercises, I'd love to see a video devoted to the first one. I really like doing them, thanks to Israetel, but they've been painful as of late, which makes me think I'm doing them incorrectly. Thank you!

[@ItzG1NG3RxDAV3]

Machine curls are one of the most humbling machines in the gym 😅

[@papadross]

I’d love to see a tricep ranking vid

[@danielmann5427]

I like doing drag curls with cables.. Oh the burn

[@johnsavage4786]

Eric I fully agree with your selection

[@jevan927]

That supination position for barbell curls also kills my forearms. The paiinn

[@steverowley5501]

What about close grip palms up on lat machine curling above your head towards back of your head Gives me amazing mind muscle connection

[@lmgoldie4661]

I'm always a sucker for grading videos

[@caribbeanseas]

Can we do a triceps video next?

[@DarthNoshitam]

Super pedantic point that always bothers me: singular of biceps brachii is biceps brachus (i.e., singular of biceps is biceps, not bicep). Really enjoying these exercise ranking vids!

[@Nagaexpat]

Can you make a playlist for all your ranking exercise videos?

[@HRfit73]

Outstanding 💪🔥

[@mralriyamiful]

Excellent list honestly 👊🏽 but for me the barbell bicep curl is S tier if you perfect the technique and can tolerate a lot of pain 🔥

[@BozskaCastica]

for me the incline bench cable curl, when you faceing it with back is numero onu

[@Resistance012]

100% agree on the two S tier exercises, mad burners. Get a hectic pump from them and they're especially humbling after a full back day

[@victorhunter8900]

Can't wait to see your ranking.

[@Vincent-fv1ch]

When the contest prep high doses of winnie and tren hits

[@thekraken4265]

I used to do barbell curls with 135 at 150 pounds body weight. My biceps were never sore but my ligaments and tendons were fried. It was super low volume too like 1 rep and terrible form. I thought high intensity meant better gains but not the way I was doing them, maybe also because i couldn’t slow the eccentric and just had to let it drop otherwise i would tear both my biceps. Then I switched dr mikes lying bicep curls I do them at a 30 degree angle, I also do machine curls at a 45 degree angle. So one where I emphasize the stretch and one where i emphasize the squeeze and biceps are a lot fuller now.

[@BurlyBoyFitness]

Very educational video

[@AM-js6vs]

Thoughts on Bayesian curls?

[@BrassHeads_003]

I love what you do my man, very positive role model! (Don't worry won't hop on gear!)

[@tommylarnefeldt7671]

Why would anyone worry about that. To each his own

[@BrassHeads_003]

@@tommylarnefeldt7671 it is a joke in the industry at this point, you are right by the way, I had poor choice of words, I am sorry for that.

[@raven-19x]

Barbell Curls are king.

[@vnormikoluvformi]

Nice video) Please make about triceps

[@chriswinrow1483]

Im definitely going to try drag curls look boss

[@sergiosinanis]

I swear underthe inclined DB hammer curls. They just do the job best

[@RogerioRodrigues-wj8ms]

SHOW DE BOLA BRASIL SEGUE FIRME BIG SEGUIREI OS EXERCICIOS .

[@razvanarsenieioan7705]

Respect Eric Olympea Gym

[@strokin17]

Band on barbell 🔥☄️

[@HeribertoVelazquez-w9g]

45 degree recline on bench and use dumbbells. Best for me. Anyone else? And I’ve tried everything. Bayesian curls, preacher curls and spider curlsz

[@bitumenroad4648]

I thought I was entering a Jeff Nippard video

[@sc4rles]

13:09 for this exercise do you have your arms pointed far out, a mix, or narrow?

[@lemonologist95]

Let’s go!

[@michaelcozzitortoiii5350]

I get such insane stimulus from barbell curls, even during a warm up set I get massive perturbation. You can kinda make it more stretched focus by slightly putting your arms forward on the eccentric

[@MrShadow116]

What kind of whiskey do you recommend?

[@CushionBurnin]

For the last exercise, couldnt you combine that with like a spider curl, like grab your bar and band and then just lay on a 45 bench and take out the bracing and balance aspect to make it better?

[@MrSinister718]

If you don't have an editor, and you want to read notes, you should edit out the face cam during those long note peaks. You already have plenty of b footage to do voice over.

[@sheabuttersymba]

Really interested to try your version of chest supported cable curls @ 19:08. Looks really challenging. Spider Curls don't work for me. I'm just never comfortable and I don't feel anything.

[@demetribell3128]

The worst excercise is the one you don’t do

[@AvalanchePerformance]

Only one question: how come you didn't model the band-assisted chin-up? Now I'm not sure how I'm supposed to do it.

[@jesuguru2394]

On the one-arm incline curl, why not use preacher (if available) to avoid dumbbell hitting bench?

[@Fjolnir311]

Hello 👋 from the RP channel

[@MonkeyKong38]

3:40 but I can't flex my biceps in that position it's full tendon work. My biceps are super short I'm feeling the tendon and brachioradialis but no biceps.

[@drizzt3117]

Scott curls should allow full ROM if you use a steeper bench angle no?

[@zellow7116]

scott curls give more bicep growth then the incline bicep curls tho