The #1 Workout That BLEW UP My Arms (4 Exercises)

[@JeremyEthier]

Hope you enjoyed the vid! See below for all the studies mentioned in the video. Cheers! ARM GROWTH WITH PREACHER CURLS VS INCLINE CURLS pubmed.ncbi.nlm.nih.gov/37559762/ LONG LENGTH TRAINING pubmed.ncbi.nlm.nih.gov/33977835/ pubmed.ncbi.nlm.nih.gov/33009197/ pubmed.ncbi.nlm.nih.gov/35819335/ TRICEPS GROWTH WITH BENCH PRESS pubmed.ncbi.nlm.nih.gov/32149887/ TRICEPS GROWTH WITH OVERHEAD EXTENSIONS VS TRICEP PUSHDOWNS www.tandfonline.com/doi/full/10.1080/17461391.2022.2100279

[@freeaudiobooks7469]

You have lines horizontally on your back. I strongly suggest getting a thorough lyme disease test

[@bobdarrick2628]

Great video Jeremy

[@pavamanabhyudhay9481]

For the LATERAL HEAD wouldn't the neutral grip rope push down or a V BAR push down yield the same effect.

[@iam-we6lj]

@jeremyethier hii!! can you post a youtube video about the hip dip? And how to have a fuller bum and reduce the dent? Someone said in the discussion that - Hip abduction exercises work the glute medius hence making hip dips more indented... for those that want to minimize the 'look' of hip dips stay away from exercises that hyperextend your hips and hip abduction exercises. And donkey kicks too... they work the upper side booty as well (medius) hence a more square-ish shape/indented hip dips…. So the person said stay away with exercises that work your upper side glute muscles like hip abduction, donkey kicks, clamshells, those stupid banded side walks that literally do the opposite of giving anyone seamless curves, when doing deadlifts not to hyperextend your hips…. instead stick to hip thrusts, bulgarian split squats, romanian deadlifts, walking lunges... if u just do those that medius muscle wont develop as much and your gluteus maximus will develop more instead and actually push up and indirectly hide the indent some more.

[@bobdarrick2628]

@@iam-we6lj stop trying to grow the glutes. That’s d*g*st*ng

[@the.aayush.mishra]

1:34 : Exercise one. 2:55 : Exercise two. 4:49 : Exercise three. 6:21 : Exercise four. For people re-watching at the gym. 7:21 : Table with all.

[@browncoco17]

Thanks

[@gokuyt2140]

Thanks 😊

[@Djevepwvelsvwdbke]

👍

[@emanuele9238]

You are a king among men

[@the.aayush.mishra]

@@emanuele9238 hahahah, only a king can say this.

[@DonutOperator]

This man is so dedicated he sleeps in the gym

[@ultrat00n]

Lmao

[@TheMatrixAgent]

Yo donut 😃

[@MostFurball]

Why do u say that

[@StarryNight007]

Ayyee donut

[@LedionZogaj]

Yo....

[@brarian]

Bro. Please make more videos like this, they help alot and will prolly save alot of time on many people's gym journey.

[@latiosjn3079]

Arms Workout - Dumbbell Preacher Curl | 3-4 Sets | 8-12 Reps | Alternative: Behind Body Cable Curls - Dumbbell Hammer Preacher Curl | 3-4 Sets | 8-12 Reps | Alternative: Behind Body Cable Hammer Curls - Cable Overhead Extension | 3-4 Sets | 10-15 Reps | Alternative: Skull crushers - Lateral Head Cable Extension | 3-4 Sets | 10-15 Reps | Alternative: JM Press, Close Grip Push-Ups

[@daxrides]

thank you king 👑

[@Ali-fayz.g5b]

Nice

[@XHeadSpinsPS]

dude, thank you so much for this!

[@AspectRoblox856]

Bro you’re a real one

[@moradgalel4919]

Just 4 exercises for the whole arm ? 🙄

[@koobster6959]

Please continue this "#1 workouts" series for other muscle groups. Looking forward to the back and chest videos

[@Rickcope2075]

Jesus loves you

[@yeetprueba1603]

@@Rickcope2075hail satan 🤘

[@alan_yong]

🎯 Key Takeaways for quick navigation: 00:42 💪 *Preacher curls are effective for biceps growth, particularly targeting the bottom part. Research supports their effectiveness compared to incline curls.* 02:33 🤔 *Neutral grip in standing hammer curls or behind-the-body hammer cable curls on a preacher curl can target brachialis and brachioradialis, promoting overall arm thickness.* 03:46 🏋️‍♂️ *Overhead tricep extensions, especially targeting the long head, are crucial for balanced triceps growth. They outperformed Skull Crushers in promoting long head growth in a study.* 05:52 🚀 *To emphasize lateral triceps head growth, try cable pushdowns with an arm position that stretches and challenges the lateral head. Alternatively, close grip push-ups or JM presses with dumbbells can be effective.* 07:19 🔄 *Consistency in workouts, proper nutrition, and sufficient sleep are foundational for results. No workout can compensate for neglecting these fundamentals. Consider a personalized, science-based plan for optimal results.* Made with HARPA AI

[@Cursedcb]

Bro forgor to delete the last sentence

[@dnadefb]

@@Cursedcb😂

[@ordinarryalien]

​@@CursedcbBro forgor frfr 💀 How do you do, fellow kids?

[@ordinarryalien]

This is really helpful, thank you.

[@semkn9555]

3:46 is wrong tho. He just said skullcrushers are very important or at least an excersise where your arm is plaved behind your head

[@NathanDredge]

Your actually the most helpful guy for exercise on youtube. If I have a question, I just search for your wise videos and I find what I am looking for. Doing well, keep it up!

[@robfuzz]

Your videos are very helpful. No filler, no ranting, just clear concise explanation and visuals. Thx!

[@withadraco]

this is exactly the video i needed before my bicep and shoulder session today. thanks! love the content keep it up

[@Giddey16]

did it work?

[@rickloftus9330]

Jeremy, I have made incredible progress on the Built with science program in the past two months. Even friends that I didn’t think would notice are commenting on my noticeable increase in muscle. My partner even asked me if I was using growth hormone! Lol. (Nope, just science.) I have not adopted everything perfectly as I have a crazy job and I can only manage to get to the gym 3 to 4 times per week for 40 minutes. I have appreciated the guidance on my supplements, use and timing of proteins, and especially the most effective exercises for building muscle when I’m at the gym. For people like me, whose jobs eat up all of our time, knowing what is going to be the most efficient route to our goals is like gold. Thank you!

[@doge6154]

1:32 turning preacher (luruskan tangan) stretch skull crusher 4:18 4:31 overhead extention top tier long head lateral head tricep 6:14 (cable) 6:50 lateral elbow bend 7:24 all

[@Rennson]

Thanks man needed this

[@browncoco17]

Thanks

[@Hari-_-______-137]

Tq

[@RoyalTeaLegion]

Your video editing skills gotten really good over the years. Since I just saw your channel. So far I am hooked on learning new skills

[@sehat9890]

I have been following you for 10 years now

[@ElmGoodiez]

Pretty sure he hires an editor. Not many youtubers with this many followers edit their own videos.

[@РусланСеменюк-к8м]

🎯 Key Takeaways for quick navigation: 00:28 💪 *Biceps Workout Essentials* - Understanding the importance of challenging the biceps closer to the bottom for optimal growth. - Preacher curls vs. incline curls: preacher curls show superior growth in the bottom part of the biceps. - Technique tips for preacher curls: emphasizing the starting position and the importance of the stretch. 02:05 💥 *Forearm Emphasis in Arm Workouts* - Targeting forearm muscles (brachioradialis and brachialis) along with biceps growth. - Neutral grip impact on forearm muscles during curls. - Standing hammer curls on a preacher bench to engage forearm muscles effectively. 03:17 💪 *Triceps Development Strategies* - Understanding the three heads of the triceps and their distinct growth patterns. - The significance of specialized exercises for targeting the long head of the triceps. - Emphasizing overhead extension exercises for long head growth. 05:10 🔑 *Importance of Fundamental Factors* - Highlighting the crucial role of commitment, nutrition, and proper rest in achieving fitness goals. - Recommendation to prioritize foundational aspects of fitness over workout routines. 05:52 💪 *Targeted Triceps Development* - Focusing on lateral head development with specific exercises and arm positions. - Alternative exercises for lateral and medial head growth if lacking access to cables. - Tips for performing effective exercises to target specific triceps heads. Made with HARPA AI

[@cooldeepr]

I Need More Videos Like This The #1 Workout That Blew My Back The #1 Workout That Blew My Chest The #1 Workout That Blew My Legs The #1 Workout That Blew My Abs The #1 Workout That Blew My Neck

[@amarug]

The animated muscles are just 10/10, for understanding as well as "artistically"

[@TypicallyUniqueOfficial]

Jeremy your videos are so great. I recommend your videos to beginners all the time due to how approachable you are.

[@heroofharo]

My half filipino little brother and I thank you. He's just getting into working out (16, I think girls may be his motivation lmao), and he's lucky enough to have me pointing him in the right direction to start with (been lifting on and off for 20 years now), but at 31 years old, I want gains that are backed by science as the most effective, I can't just spend 3+ hours in the gym like I used to, him and I both are going to get stronger faster by understanding what works best.

[@adirfaga8554]

0:03 steroids

[@sennadeuwel2441]

😂

[@ZXEROHH]

Oh 💀

[@crownking5281]

☠️ bro 🥴

[@sibzmauler]

exactly

[@zaddy6960]

I previously mentioned that you should do a Timelapse video of your physique. You ought to also do a Timelapse video of how professional your videos have become. You are now at 6 million subscribers. Outstanding.

[@axelbaron9412]

Love this series of video ! We gonna need it for each group of muscles 😁 looking forward for the mid back and traps one

[@akhtaruzzamanjoy8524]

I stopped working out for last two years but used to follow this guy's video back in 2019-20 and man he looks same after two years. It shows how hard it is to build muscle when you are natural. Again maybe he is not big like Sam Sulek (will never be) but this tutorial video is hundred times better than his (Sam Sulek's) vlogs. Keep up the good work Jeremy!

[@youguysaretherealheroes.]

This guy can run, throw arms, play any sport if he wants to, will have better endurance and athletic performance any day compared to sam sulek

[@-infinite_space]

It's about your intention; if you want to become a hulk that can lift super heavy - but probably can't run around the block or successfully handle his own body weight - go for it. Steroids seem to help a lot of guys achieve this goal (because the human body isn't designed to look like Sam Sulek's, proven by the fact that a lot of these folks sadly also die young). But if you want real world, functional fitness and strength, that will help you live long, have a great quality of life and be athletic enough to run from a predator, pull yourself or your loved ones over a wall to safety, and have the stamina to fight if need be - stick with Jeremy, and stick with science 👍🏼

[@Gxzxmn]

This guy is the real deal. I used his tips and I can do chin ups of up to 12 now

[@caballerodorado3242]

You're videos have been so helpful, thank you !!

[@joshuah3691]

Playing OSRS increased my overall muscle by 38%.

[@BlackMamba-vl4ks]

Fishing lvl?

[@aquaviii]

Standing at grand exchange

[@TheBlah7777]

I am like 70m str So oh yea baby we got some muscle haha.

[@dankim1311]

bro why r all us osrs people following this channel

[@CollectionLearning.]

​@@BlackMamba-vl4ks51, going to Lobbys later today though hoping to get to 55

[@heavyion]

Thanks a lot, man! You seriously improved my workouts. Best wishes!

[@DNashvegas]

Always loved preacher curls, been my #1 movement for biceps. Also I liked using the EZ curl bar because it’s best for my wrists. Tip be careful with it especially if really pushing to failure. Don’t lose control of it and sit up to help drop weight. You don’t want to torn bicep muscle 😮

[@commoq3764]

After that video I'm never doing preacher curls

[@_-ghost-__4999]

@@commoq3764its because of roids. Muscles growth outgrows tendeons and makes high weight more prone to injury

[@yellow_flash813]

​@@commoq3764😂 just dont ego lift and youre straight chilling

[@R1zzcord]

I don't get the third part of the exercise set. He's showing 3 kinds of exercises, so I'm confused which he means and I don't know the names.

[@riderchallenge4250]

​@@commoq3764they are best along with alternate DB

[@pascal5755]

So much valuable information in a 7 min video 🙏🏼 hope you never stop teaching us ❤️

[@shortienuggets8054]

1:48 I can’t extend my arm during preacher curls my body can do it but my mind starts playing those reels of bicep tendon tears and I’m scared to fully extend it

[@oliveradsett]

Start with lighter weight then

[@AdamRojas]

Bro I've been lifting for a long time..and everytime I watch one of your videos I learn something new. Thanks 👍💪

[@bradleyschlifke9635]

Love your material and all the research and studies, keep it up ?

[@RitvikC.L]

please make more videos like this they helped me so much

[@chefmarcg]

thor, captain america, sam sulek, one thing they all have in common..."steroids"

[@CatDaddy0327]

IKR why would anyone trust a so called fitness influencer who jsut cheated their way to the top. Mad props to Jeremy for not giving in. I really appreciate the natural advice, even guys like Davis Diley im pretty sure are juiced up, hell even looks like Andrew huberman is juiced. What a sad world we live in where most people are so fake...

[@User-xw6kd]

I honestly think Chris Evans is natural. Camera angle, pump, and lighting do a lot. He doesn't look enhanced to me.

[@chefmarcg]

@@User-xw6kd i was just making a silly little joke. everything is fine. you may relax. :)

[@SarbjitSingh-oe6eb]

You can do it too

[@bananaknight8187]

​@@CatDaddy0327 Yeah sam uses but he still destroys in the gym every day, without juice he would still be huge, he just want to go to the next level. Dont be saying he "cheated" bro dedicates his life to the gym

[@matancohen6098]

Bayesian curls with a right height of the cable can make a ton lot of tension over the biceps on a stretched position too!

[@corey_kuma]

Tried these today . Enjoying them all

[@nodrab1812]

thank you very much for this video.I know you get a lot of messages like this, but you are a really great person and you help us a lot by researching and providing us with this golden information.

[@eurasian8178]

Thanks for this training video, and for your emphasis on the food intake and rest.

[@Cal0rb]

Vid production is top tier, I love it.

[@svend.waterlaw8592]

Finally the stuff I care about: tricep :) Please do such a video again with back❤

[@WonkyFranky]

Time stamp if you need it Bicep 0:33 Bicep + Brachialis + brachioradialis 2:05 Long head 4:05 Lateral + Medial head 5:45

[@diarrhea6344]

Damn man your editing skills are insane. This video isn't only informative but pure eye candy as well.

[@Trust_Dan_Fan]

My workout normal barbell 2:40 0:53 red 0:53 green 6:52 4:37 a superset thx for the vid:)

[@Jayathlete96]

Always such professional content, love your videos 👏🏽

[@WhitePandaAnimation]

Great help as always, keep up the good work 💯

[@blueseaturtle6031]

*Do exercises that challenge your muscles in the stretched position* 1. Preacher curls (brachalis and long head of bicep) 2. Hammerhead curls (brachalis in forearm and bicep) 3. Skull crushers (long head in tricep) 4. JM press (lateral and med head in triceps) I’d recommend incorporating *concentration curls* for the short head of your bicep as well

[@RoyalTeaLegion]

I really appreciate you posting this for me and everyone here. That wish to learn and improve.

[@janfwagner]

This is extremely informative and helpful - Thank You!

[@dt6719]

After seeing so many videos of bicep tears from preacher curls I’m more apprehensive doing them than before. Any tips for not ever tearing doing preacher curls?

[@bupegasus]

This ☝️ I worry about the same thing

[@eventhorizon3422]

agreed bro should i flatten my arms out or not?

[@hernanmurillo8925]

Don't ego lift. Start at 5 pounds, 10, 15, 20. Etc. Only go up when the reps become easy.

[@novicaa17]

You saw one video of a roided guy ego lifting. But ok, here you go: 1. Dont do steroids, his bicep tore because he was on juice and juice makes your muscles develop way faster than your tendons and everything else, so it tore a lot more easily 2. Dont ego lift, ego lifting on any exercise probably will get you hurt 3. Dont fully extend your arms at the bottom And bonus for bicep growth, dont be scared of it. Go as heavy as you can while maintaining form. One video we all know caused everyone's bicep development to drop thats crazy man😂

[@the_flushjackson]

Prioritize compound movements first. Targeted bicep exercises aren't ones I prioritize. Zottman curls maybe with super light weight to hit the forearms along with the bicep, or just farmer carries (which I'd prefer for forearms). It's way too easy to get a tear, or develop a lingering tendinopathy in your biceps by over-zealously training them too heavy / targeted.

[@bucuresti_romania8586]

This helped me so much after a week I always see a difference on my arm.

[@thurbbramirez454]

5:15 My boy Jeremy sleeping at the weight room. 🏋‍♀

[@dannokk4743]

I want a video like this on every muscle group individually

[@georgevcelar]

I don't have the money to go to a gym so I use elastic resistance bands and buckets of sand, and bands seems to work for me because the tension increases with curls.

[@Balz4201]

Its like 30$ a month

[@darrens3494]

​@@Balz4201just because we can afford, doesn't mean everyone can. Don't be so ignorant

[@Balz4201]

@@darrens3494 yes

[@Decklun]

the discord-like sound effect everytime a demonstration video popped up (like at around 4:14) were really messing me up and I kept looking over at my Discord

[@marciallamarche8208]

Thank you for this video. This is by far (according to me) your best explanation. Can you do a similar one for the leg muscles?

[@TheOmegaBlaster]

(1) 1:10 - 4 sets 8-12 reps (2) 2:46 - 4 sets 8-12 reps (3) 4:45 - 4 sets 12-15 reps 7:22 (4) 6:11 - 4 sets 12-15 reps FOR ME

[@TheOmegaBlaster]

ITS FOR ME!!!

[@normaluser9038]

Thx Dude very helpful

[@HaisonthewayV2]

Great video as recently as 4-6 months ago, since I started doing 3 more overhead tricep dumbbell exercises at the end of my chest session I noticed my pressing and pushing power became stronger especially on the OHP.

[@lutovac_nikola]

I am doing only skull crushers for triceps beyond failure with partials at the end, 5 sets each 4 days or 2 times per 8 days and it's literally growing like crazy. The stretch is so deep it ends up behind my rear delt

[@ChessSir7]

@@xweaulo From how they worded it I assume they mean 5 sets after a period of 4 days.

[@Rafael-pe6yg]

Do you do them with a ez barbell or dumbells?

[@rylen3038]

dumbbells, ez bar, or normal bar?

[@R1zzcord]

I don't get the third part of the exercise set. He's showing 3 kinds of exercises, so I'm confused which he means and I don't know the names.

[@vedanthgovindan5824]

00:03 Effective biceps exercise for arm growth 01:04 Preacher curls can lead to significant biceps growth. 02:04 Neutral grip for arm growth 02:59 Consider swapping to behind the body Hammer cable curls if regular curls feel tough on tendons. 03:58 Overhead tricep extensions are highly effective for long head growth 04:59 Foundation of workout: Push hard, eat right, sleep enough 05:50 Dedicate an exercise to the lateral head for arm growth. 06:48 Perform exercises with lower dumbbells and sliding elbows forward to target lateral and medial heads effectively.

[@Iloveeegod]

You don’t even understand, this is exactly what I needed.

[@SupremeUltimate]

Exercise Dumbbell Preacher Curls Dumbbell Hammer Preacher Curl Cable Overhead Extension Lateral Head Cable Extension Sets 3-4 3-4 3-4 3-4 Reps 8-12 8-12 10-15 10-15 Alternatives Behind Body Cable Curls Behind Body Cable Hammer Curls Skull Crushers JM Press, Close Grip Push-Ups

[@BlueyMcPhluey]

love the animations, what a great feature

[@mpesposito6973]

Literally will be doing these all starting next week 😍

[@cpk2GIRL]

One of the few, top evidence based exercise science channels. Thank you! Any good comparison outcomes between Arm Blasters vs Preacher curls?

[@rishabhverma3578]

4:55 triceps 1st exercise 6:28 triceps 2nd exercise

[@prathamchoudhary3257]

0:25 WTF with that blurr effect 💀💀

[@Raiden-o8t]

Bro thinks he is from japan 😂

[@playvoii4528]

No wonder my tricep and forearm burns during hammer curls. Thanks, Jeremy 😊

[@miliyanaleksandrov]

Behind the body cable curl is good to be mentioned because its better than lying dumbbell curls because it provides constant tension and at the bottom is most difficult.For me that is also one should be included

[@lxstcheckll9348]

Yes I do this drop set with partial and the pump is insane

[@Hunter-op3dx]

I just watched my bicep tear

[@Seejay1798]

May you rest in pieces

[@CharlesEaker-sw9xz]

Oh

[@VoivodeOfWallachia]

😭😭😭

[@tanneryardstick]

💀💀💀

[@dirhi]

preposterous

[@AadityaA-n8j]

haha...m doing d current thing u did first bfore these 4 exercises...my arms r now a bit puffed up...discovered this vdo at d right time...thanks!!

[@AdvantureZach]

That sound effect at the end of the extension just before minute 2. Great approximation 😂

[@jacobblack666]

Stretch muscle under weights Partials reps Hit failure Optimal volume and intensity Progressive overload

[@aquaviii]

Thank you

[@509livin8]

Nice! When doing standing hammer curls iv noticed that not wrapping your thumb on the dumbbell works alot better

[@user-ue5kr7xf7z]

Nice advice J.

[@caseyernstmusic5748]

I really like the muscle graphics on this video

[@Cenot4ph]

Cable curl fixes a lot of the issues with tension across the ROM

[@Brukner841]

awesome content as always, omg 6 million subs! Makes sense

[@xinhexor]

Great work man!

[@rickinwast]

Accolades for another great tutorial! Enjoy finding alternative exercises to rotate in and out.

[@kraned946]

bro i swear every time i see his videos it looks the exact same and im surprised every time that its a new one

[@barebonesbrisco3954]

Great tips!!! Based off the research! Great shots!!!

[@joshowenflores6724]

this is the pre workout i needed before i train arms, so glad i watched this before going to the gym

[@pmnt_]

Timing is perfect! I'm trying a bro-like split and I am not too happy with my exercise choices for arm day.

[@jamesmdr_]

I've done preacher curls for more than a decade, and switched for simple dumbell curls last year, just beause I saw a lot of videos showing preacher was the worst exercise for biceps. My biceps grew significantly with this change. For what I felt doing dumbell curls, it is clearly more challenger.

[@PerfectlySaneIndividual6969]

I've been struggling with my viceps for a while so I'll try this out, thx man

[@jaymisoncalhoon316]

Did it work

[@PerfectlySaneIndividual6969]

@@jaymisoncalhoon316 sry man i stopped going to the gym and started doing calisthenics

[@DexterMag-aso]

This is a fitness powerhouse! It instantly resonates with the transformative teachings I gained from my lifecoach Lisa Haisha during a retreat in the Philippines. Both your effective workout and her guidance inspire greatness in pursuing physical strength with determination. Cheers to sculpting powerful arms and embracing the journey to a stronger you!

[@IKhanNot]

Excellent. Thanks.

[@jossell911]

Great vid bro!!

[@wittekPL]

I would like to add that mind muscle connection plays strong role while doing biceps in terms of gains

[@BillHimmel]

Really informative! Got U another sub!

[@browncoco17]

Thank you!

[@Daemon1995_]

planned to recomp for 2024 and this is exactly what i needed

[@a1b169]

Built with science baby 👑

[@shany-zi4sm]

Thanks for the video but can you plz make a video on how to take care of your important joints as my knees have given up after alot of cycling and my elbow hurts after pushups and tricep overhead extension.

[@hernanmurillo8925]

How old are you? I'd recommend daily stretching and taking collagen.

[@USSHammerology]

Hi Jeremy. Good stuff

[@zechenlin]

Great workout plan for me

[@Srindal4657]

Ive found it useful to do effectively an isometric within a rep. So you go halfway into the exercise, and you hold a duration for lets say, 5-6 seconds for reps of 3-4. You then return to the exercise starting position and continue until the reps are done. Gradually increase duration and reps depending on if you feel ready.

[@rocker8692]

I like preacher curls cause you can really focus on bringing the weight down and working on the negative, I love skull crushers you get a good stretch.

[@Domi39]

I love the killing floor zed time sound for the slow mo transition lol

[@neelsn007]

Thanks. Great video