KAMALU CURLS | The #1 Best Science-Based Biceps Exercise You'll Ever Do (Plus 90° Rule Explained)

[@Maynardd]

WOW… just tried this! For some reason my biceps have always been tough to develop to where I want them. No matter what I do it takes them longer to develop than anything. But I never feel I work them enough.. This curl completely smoked them!!! I especially felt it more on the upper which I never feel that much. How do you not have a million subscribers? Can’t thank you enough! By the way, I have slight arthritis in my fingers so I used a hand grip which did not seem to change the exercise at all. Works great!

[@fenrirgg]

Hey, have you countinued doing the Kamalu curl? How is it going?

[@michaelh9321]

As a recently graduated Kinesiology major, the second I saw you perform your signature curl I felt like an idiot for having never thought about that. Absolutely brilliant. Thank you very much.

[@DrGains]

Thank you so much bro! I appreciate it! :D

[@rhaldryn7511]

@@DrGains What is the purpose of the arm bands on your bicep and where can I buy those?

[@joshuagjersand4372]

I've been doing isometric curls as a finisher in a somewhat similar fashion without the twist. The explanation of the mechanical advantage is great. Instant follow.

[@soumensinha1549]

You are adding a new dimension to this field! Thanks a ton. Waiting for more 🙂

[@DrGains]

So nice of you

[@davidr.5749]

I LIKE THE WAY HE WEARS THAT ARM BAN TO FORCE THE TOP PART OF THE BICEP DOWN TO SHOW MORE DEFINITION WHEN DEMONSTRATING THIS EXERCISE..

[@bulleit9459]

I’ve been lifting weights for over 20 years and this is something I’ve never seen or heard, but it does make perfect sense. Subbed!

[@MT-sq3jo]

So, it is basically a combination of two classic curls in one - the first half is similar to an incline curl where your arm is behind the torso to emphasize working your long head, and do a mid point transition to the second half when your arm end up in front of your torso similar to a Preacher or Spider curl to emphasize your short head. My concern is the twisting of your torso, plus swinging your forearm using shoulder muscles, will assist the curl, taking the load away from the biceps, similar to people doing a cheat curl using front delts and momentum.

[@robertlamberth2207]

That's the first that came to my mind. Incline curl.

[@momosajibrezy8528]

Great breakdown

[@MT-sq3jo]

@@robertlamberth2207 yes. I also do that on a cable machine too, and I prefer to do a 2-handed version. If I want to round out both the long and the short heads, here’s what I typically do - facing away from the cable machine, with forearms behind your torso in the stretched position, do a full set of curls (10-12 reps) until failure to emphasize the long head. Immediately upon completing this set, turn around to face the same cable machine, forearms position in front of you like in a Spider curl, do a mechanical ‘drop set’ to emphasize the short heads (6-8 reps). You will end up tiring both heads with plenty of metabolic stress and a perfect pump. Have fun!

[@MT-sq3jo]

@@momosajibrezy8528 To be fair, this curl variation has its place in certain work out. For example, for those who prefer full body workouts and have limited time for only 2-3 sets for curls in each workout, this version is great for a well rounded exercise. However, for those who do splits and have arms days in their rotation, I don’t think you really need this if you are doing 8-12 sets or curls in a single day, splitting between short- and long- head emphasized exercises.

[@DrGains]

To most closely replicate this with free weights, you'd start with an incline curl, then neutral, and finally spider curl with supination. Which I personally do as well in my routines. If you do it correctly then you won't use any momentum, but yes the anterior delt will inevitably assist with the initial portion. This isn't meant to be the only workout you do - but it definitely has its place and benefits, particularly if you're in a hurry, or as a finisher to blast the full range and motions of the biceps. Try it out 👍

[@WCSkills]

Wow, I've been practicing the 90° principle over 2 different bicep exercises, now I can do this all-in-one. Thanks!

[@DrGains]

💪

[@VinylUnboxings]

It's insane how the person who discovered this exercise just happens to have the same (last) name as the exercise itself! It's like the DaVinci code. Nature is crazy.

[@ranveer5854]

😂😂😂😂😂

[@mattrogers1011]

It’s a hard move to get down at first. But a great pump

[@gonzalocastellano7427]

I’ve tried this version using a band, and yes!!! I instantly felt my biceps pumping. Thank you, doc, for your great illustration of this exercise.

[@thetruthsodealwithit2803]

But they won’t grow long term why not use the real exercises? Stop trying to dodge hard work

[@asg58]

@@thetruthsodealwithit2803 what about the fact that almost every competitive power lifter, including the most renown powerlifting gyms advocate their use i.e. ewest side barbell, wendler, Dave tate, Ed coan, the list is just too long. Not arguing for their use in this specific use case, but we can’t discard something so widely used.

[@thetruthsodealwithit2803]

@@asg58 yes but this is about building muscle not as being a extra tool for a professional lifter ! This is going to make people believe they can build big biceps just from this exercise they will shun the tryed and tested basics in favour of a inferior method with false belief. I was saying in bodybuilding I’ve not seen one person with amazing arms say this worked! And I stand by that comment they have used but this is false advertising because “science” and Reinventing the wheel instead of working had is becoming so commonplace because no one want a to work hard they want to see a miracle with the least effort which is the opposite to what actually works .

[@gonzalocastellano7427]

@@thetruthsodealwithit2803 I’ve just read your comment and I want to clear things out that I’m, by no means, leaving out old school weight training. I’m still lifting weights and won’t stop doing it. Training with weights has its place in gaining strength and size, can’t argue with that. Just adding up this exercise into my biceps workout would do the trick.

[@thetruthsodealwithit2803]

@@gonzalocastellano7427 ok mate good point I’m Just saying that you would be better off sticking to the basics because this is only going to add definition to a muscle that’s already well trained and to many people don’t do the hard work and think this will be all they need as it causes nothing but a pump! All these new techniques are not needed and are just to avoid hard work all the best arms Arnold etc came from basic hard work on basic exercises. People try to use science when they should have a bare bones approach. Not a dog a t you mate good luck with your arms

[@jonathannoel3534]

I think i found a way to make this more accessible by combining a resistance band and a "fat grip". Feed a loop of the band through the hole that the barbell is designed to go through. Then slide you thumb into that loop and grip the "fat grip" normally. Perform the exercise exactly as you discovered and refined here and the video! No need to rely on specific cable machines using relatively cheaper materials of rubber exercise band and "fat grips" - maybe costs $20-40 total. Hope this helps people achieve their goals more easily. This "fat grip" technique solves for the band slippage with a dumb bell you've mentioned in your other biceps video.

[@blew3749]

Another great video. Perfect presentation of the exercise and the why. Dude, you should make a video like this for every body part. I'll be implementing this into my workout for sure.

[@DrGains]

I appreciate it! Definitely much, much more to come - and more than one per muscle. There's many different moves, principles, strategies, etc. for each muscle in the body. I have dozens more just for the biceps for example haha. That's what I'm creating the full programs for! 👊

[@gabrielsandoval7331]

Big time. My new favorite channel.

[@ajithsidhu7183]

@@DrGains please do an exercise to build a weak bracchallis

[@DrGains]

@@ajithsidhu7183 I'll add that to the list! Feel free to also use the feedback / request form I put in the video description for that and any other content you'd like to see - it'll help push it up my priority list, and I can notify you when the content you requested is available 👍

[@ajithsidhu7183]

@@DrGains thanks how to gain 2 inches arms ,bfr training for size ,how to gain chest size ,

[@TR-wm3sg]

I've been doing these curls on my last few visits to the gym. I think I'm still mastering the form, but overall I like them. Waiting for someone to come up to me and ask, "Where'd you get that from?"

[@frankvizen5480]

You're more likely to get, why are you wasting your time with that movement? Hahaha

[@varnadorel]

Lucky Leroy Colbert didn't have access to ' science based exercises'. He and countless others knew what worked and what didn't without getting confused by useless fitness experts. This exercise looks more like a Tai Chi exercise than anything else. Too much science and not enough hard work.

[@chadboy1515]

Very small minded boomer is what you sound like.

[@DrGains]

Haha let me know when they do! It's definitely a movement that takes practice to get down. When you do though.. you can make it even more effective by leaning forward slightly during the last third of the curl (you'll need to go slowly - the biggest mistake people make with this is they try to go too fast and don't let it develop properly) and really cranking your pinky out for full supination. I didn't want to make it even more complicated in the video... but try both and you'll feel a big difference when you do 💪

[@chadboy1515]

@@Hope4all2 I'm refering to Joe Kiss. Very small minded in that he doesn't even want to try an exercise to see if it works.

[@aliabusaleh419]

An absolute masterpiece of an exercise. Everything is thought of and i love it. The only drawback that i can think of is that the exercise is done one arm at a time which can be time consuming but other than that its awesome. Keep it up king👑

[@DrGains]

Thank you my friend! Yes, unilateral exercises definitely end up taking more time.. but are absolutely essential to include in your routine 💪

[@HIERONYMAS]

Brilliant

[@danielndibongo5048]

Honestly, for me, unilateral exercises take less time than bilateral ones. I just use my set for the left as my rest for the right, and vice versa. Which means that in 10 min, if I do 5 sets per arm at 1 min per set, I will have gotten 5 min total of rest in the same period. But if I did both arms at the same time I would want to rest more than 1 min, because of the neural fatigue Another example, when I do split squats I just alternate sides, focusing on maximizing that side and letting it rest when I switch. So my work:rest ratio is always equal when doing one side at a time. But when I do squats, I usually need to rest 3 min for every 1 min of work.

[@bisaular5333]

@@danielndibongo5048 wow... you must have one heck of cardio endurance.. Thumbs up to you man. Keep up the good work

[@Just_another_nobody.]

Why would anyone dislike this? It doesn't get any more scientific and detailed than this. Great video!

[@Lwhosane]

I just found your channel and love it. Up until now the only other person that sort of does this but with less detail is athleanx. I hope to see your channel grow to that same level because I prefer your explanations and animation. You hit all levels of learning and it’s definitely appreciated.

[@DrGains]

Glad to have you here Linda! And thank you 🙏

[@revellipraveen6902]

I did kamalu curls workout today and my both arms were pumped so high…. Amazing and Thank you so much bro

[@DrGains]

So glad to hear that bro! Keep it up! :D

[@Frankiarmz]

Been doing variations of the curl for over fifty years , never saw this ! I wouldn’t call it the end all , but do think it deserves consideration. Thank you

[@ravikumarvayuvegula5649]

The best explanation of muscle anatomy and first principles behind muscle activation.Loved the entire video and excited to try the Kamalu curl out. Please invent something for the legs and back too!

[@DrGains]

Thank you! Let me know how it goes when you try it out 💪. I have quite a bit of leg content posted already - definitely will be creating more, but in the meantime, here's a link to a playlist of my leg videos so far kzbin.info/aero/PLh3rwSoNh_FD_wBufRQXiBtg5arKVCJW0

[@runnersluck4390]

Wow! I've been lifting for 28 years and I've never seen anything like this. Very very cool. I'm definitely adding this to my weekly plan

[@SxSxG666]

There is a reason why you haven't seen this ever before. It's an overly complicated motion for something that should be pretty simple and can actually be a lot easier to accomplish. But it wouldn't generate clicks like this "best" exercise.

[@jakeaustin9037]

@@SxSxG666 you’re forgetting that half the muscle actually contracting during this move is your anterior/medial deltoid and your middle side lat and your obliques depending on which arm you are isolating

[@SxSxG666]

@@jakeaustin9037 All I need to know is the fact that his arms look like my barbell ;) If you want to know about the science behind strength training watch athleanx videos on youtube. No need for a Dr. Gains who lacks gains.

[@DrGains]

@@SxSxG666 kzbin.info/www/bejne/Zp-7eHSvdtird5I My biceps are exactly the size that I want them to be - and the Kamalu curl was pivotal in getting them there. I have no desire to be any bigger.

[@DrGains]

Awesome, let me know how it goes!

[@avocado9763]

I'm doing them and realized you got be a sick puppy to come up with this movement. Thanks it's good. Real good.

[@miguel7233]

I just found your channel and am lucky that you're uploading new videos! Look forward to following your content

[@DrGains]

Welcome my friend!

[@nipponjim7815]

You are a smart man, I've incorporated lots of exercises from bodybuilders that their doctors and physio guys designed. Out with the old school, in with the new school.

[@DrGains]

Thank you my friend!

[@deniss8963]

Hello from Germany, we need more videos like this ! that’s great. Thanks a lot

[@AntonioNeto_AmatuerAthlete]

Great video. I wonder if would be possible to break this down into two movements making it a biset? One that is doing the initial phase of the movement with the pronation grip and the arm extended further away and then do just a pronation biceps curl while keeping the arm in that angle. And then later on as the 2nd movement for the biset, do the supination biceps curl in a inclined bench? Wouldn’t this be more simple for someone trying at home with a dumbell or someone more beginner?

[@johnjay5143]

This makes total sense . I have a bowflex and this was made to order for it . Thank you very much .

[@DrGains]

My pleasure! Glad I could help!

[@michaeldefillipo6833]

Excellent !! Tried it and it does do the job, thank you for sharing the wisdom.

[@DrGains]

Great to hear! 💪

[@DrGains]

👊

[@ronaldomoura2409]

Your explanation and detail have improved my exercise routine . Thank you

[@DrGains]

My pleasure!

[@hayesism]

Terrific video. I love how you just showed it immediately, and if you know a little about fitness and mechanics the rest makes implicit sense, but you add the reasons why afterwards if people are a little more curious. Haven't seen any of your other stuff but I subscribed on the basis of this honest presentation alone. Hope you do more like this.

[@davidperezgonzalez1839]

The explanation of the "90 degree" is because the momentum (that is defined by the expression: force by distance -measured perpendicular to the rotation axis-) is maximum when de distance is max, to the point of rotation is in our case the elbow or the articulation) When the tension vector (the vertical in case of dumbbell, or the line of the cable) is coincident with that axis that distance is 0 so the product is 0. I usually explain that concept in that way. Very interesting excercise, you can learn a lot of things and adapt those learnings to other exercises.

[@freekaleek12100]

think you're confusing momentum with moment there my friend, but yeah - that's how i think about it too

[@DrGains]

Great explanation David! 👊

[@friendlybill6109]

Just found this channel. It’s good to see a Doc with muscles!

[@saurabhdsawant]

Please keep posting more ! Great work . Thank you for the content.

[@DrGains]

Thank you for the support bro! Appreciate it!

[@tjbohmier46]

Super cool movement. Going to have to give this one a go tomorrow.

[@pmaz-11]

Makes perfect sense. Applying this technique at the gym next visit. 💪

[@DrGains]

Let me know how it goes! 💪

[@ladyfitness67]

Thank you. Your scientific based explanation will help me design my personal weighting program.

[@DrGains]

Glad it was helpful!

[@georgelake1972]

I'm on my second dr Gains video this guy's science is blowing my mind! That curl Is Awesome!

[@DrGains]

Thank you brother! And welcome to the channel 💪

[@georgelake1972]

Why thanks dr. G !

[@almier4457]

So awesome. Will be doing them from now on. Thank you

[@DrGains]

Let me know how it goes! :D

[@unpughlievable7993]

Wow. I have to say… incredible video. If you invented this curl I think you need to patent it because it really is the endgame of bicep curls.

[@DrGains]

Thank you my friend! I'd imagine an exercise would be pretty difficult to patent.. but I'll have to look into it!

[@juniorreed0692]

Subscribed one video ago. I will be watching these on a regular basis, thanks Doc !

[@DrGains]

Welcome aboard! Thank you!

[@XKXKIXKXK]

Dig your videos. Perfect pace, great instruction and knowledge. Keep it up. Glad I found your channel.

[@DrGains]

Awesome, thank you!

[@tiranofitness6323]

I get you want to combine both all the max contractures, extensions, and movements in there but when you are trying to grow the muscle breaking apart the contractures, extensions, and movements is always best... This curl is most definitely a great stretch to do at the beginning of a bicep workout but not not to load because of the complexity of the movement. I would advise combining a Hammer Curl, Zuttman Curl, and the cable bicep flex 💪🏿 to load up because they are simpler in their movement which makes you have a less chance to get injured and you can focus on mind muscle connection versus " did l do the curl right"

[@DrGains]

That's a fair assessment. It's not meant to be a power move, or replace those other curls. I use it either as a finisher or a warm up, or as a method of hitting the full range of the biceps in one go if I'm short on time 👍 You definitely can still load up on it to a moderate degree if your form is correct though, and mixing it in with the others will help avoid plateaus and fill in gaps, as well as actually PREVENT injury

[@thebutcher5032]

I have to admit I thought this was going to be a regurgitation of something I saw on athlean X. Was not ready for this. Nicely done

[@DrGains]

Appreciate that friend!

[@oguzhaninancoz2424]

This channel will revolutionize the fitness industry !

[@king28401]

I will be doing these immediately. Thank you for your videos.

[@DrGains]

Let me know how it goes! 💪

[@mrx1333]

This totally something different to try! I will definitely do this workout and see how it goes! Thanx!

[@DrGains]

Let me know how it goes!

[@mrx1333]

@@DrGains Just got back from working out my arms. Did the exercise and I felt the burn in the biceps. I think I need to correct my form a little but it worked. Especially that quick 5-7 rep both ways really got my biceps. Thank you for this as i plan to continue using this workout!

[@thesimbasword5920]

One of the better exercise videos I’ve ever watched. Tremendous job of explaining the anatomy and why this one compound move creates maximum affect. 💯💥

[@DrGains]

Thanks for the feedback my friend! 🙏

[@junioralfa3628]

I'm definitely trying this out. Just subscribed. Thanks

[@DrGains]

Thanks for the sub!

[@dripcollins4976]

This seems to be a good start for a beginner but it can only take you to a certain growth level,but very good exercise and you explained it excellent

[@euaggeloskarakatsanis9265]

Amazing idea. Great creativity. Excellent job!

[@DrGains]

Thank you! Cheers!

[@DerekFrazier2014]

I look forward to trying this. Ty

[@DrGains]

Let me know how it goes! 👊

[@DerekFrazier2014]

@@DrGainsWill do

[@DerekFrazier2014]

@@DrGains it felt fantastic with only 3 sets. I couldn’t go to heavy but final supination was a bitch. Ty Bro

[@DerekFrazier2014]

@@DrGains Biceps are sore this morning. I’m loving it. Ty again

[@francoisdecarufel1216]

Brilliant ! Personally, I would divide the Kamalu curl in two movements to avoid the rotation of the body, which could be risky for injury when using heavy weights. Moreover, when using heavy weights and working at the near maximum, concentration is needed and the rotation could distract from giving one's all or being badly done and causing injury. On top of that, separating the Kamalu curl in two movements allows to use two different weights and avoid using the other arm to help, which prevent to really know how much we can lift. Otherwise, the whole concept is stunning and the explanations are clear and very intelligent.

[@txtrophycub]

Can't wait to try this! As always great content.

[@DrGains]

Thank you! Let me know how it goes 👊

[@ajithsidhu7183]

@@DrGains please do one on 1/6 wave loading and bfr traning

[@vagishmalik1889]

Your explanation is on the point.. i just started watching your videos and they are way informative… A little suggestion if you’d care: if you add colour change to when and where the muscle activation occurs… it will be a little more interactive.. this suggestion isnt for this video … but its for the one in which you explained about the 2 muscles in calves.. (volume and definition muscle)

[@jindaramambo]

This is so well explained I had to subscribe. Thank you.

[@DrGains]

🙏

[@donthejewler74]

I tried this and it actually does work very well once you adjust to the movement. Incredible pump ! No joint issues either.

[@DrGains]

💪

[@user-lg4zm5nj8t]

What a detailed explanation. Well done.

[@DrGains]

Thank you kindly!

[@aqualane1]

Thank you for showing the exercise in the beginning

[@DrGains]

My pleasure!

[@echadmiyodea]

This is brilliant. The best I had come up with before was laying on the ground and using a single cable and soft d-handle, but I see what you have is better.

[@DrGains]

Thanks Dan - hope you like it! I regularly perform unilateral curls while laying on the ground as well actually - you can get some unique benefits that way. I'll have to do a video on it in the future!

[@autumnwind1216]

This is 1 of the best new additions to my bicep routine. Thanks doc

[@DrGains]

💪

[@joeboyle5864]

The biceps is a small, relatively unimportant, but showy muscle. Unless you have unlimited time to work out, one or two exercises - one compound biceps movement (like chins) and one isolator (this, or any other full extension-contraction curl) should be more than adequate. Use the extra time on your delts.

[@gopherstate777]

The incline dumbell curl puts you in the same starting point as the Kamalu curl. As you begin the curl your bicep is at its maximum stretch and begins as a hammer curl. By the mid-point, the wrists begin to supinate but the real trick to this movement is to keep your elbows as back and stationary as possible. At the top of the movement, the twist in your wrist should have your pinky squeezing in the direction of the lateral deltoid for a two count and then a 4-second descent. Most people regardless of their strength can only do 20 lbs if done strictly for 8-12 reps. A second set done 60 seconds later and you will do 2-3 reps less if you gave a maximum effort on the first set. I would have a trainee do 1 set of underhand chins for as many reps as possible as a warm-up and reaching positive failure. So the total routine is 3 sets and performance-based with brief rest and maximum intensity. This way as a natural trainer, you will deplete only the stored energy in the muscle (glycogen) and leave the stored energy in your liver for recovery.

[@faymcateer8052]

I love that this video gets right to the exercise without a ten minute lesson about the history of the biceps.

[@DrGains]

:D

[@DRsatanus]

this is great since i can do it at home with resistance bands, tank you

[@kenlane8484]

good stuff...this is part of swinging clubs and circular strength...the hammer grip the start and finish position of the exercise

[@effeojnedib7208]

I like this because it turns a isolation exercise into a compound exercise. At 61, I'm all about lighter weights and more compound movements.

[@krane15]

Lighter weights? You should be about maximizing your potential. Regardless of the weight.

[@mattwilliams1479]

Will give this a try today....great vid and ur anatomy knowledge is top tier....keep up the great content!

[@ixmaxwardxi1977]

Why is this channel so underrated compared to others!!! Love it!!! 1:53PM NICEEE#!!!anyemoji 6:01

[@kognaniouttara6364]

Hi, Dr Gains I may add using the lamine+barbell will work effectively doing your biceps and triceps in the same time, face the barbell do your biceps to your chest level and twist your arm as you described and going down you do your triceps twist again to feel your triceps. Try it very efficient.

[@ahmadmoner]

most underrated fitness channel in youtube, keep it up DR!

[@rogerpresswood2204]

Amazing detailed description visually and scientifically, thank you VERY much for this excellent video and I can't wait to try it!

[@benzbro350]

Love your stuff doc. Been using the technique for curls and I think it is going to help me. Thanks for the knowledge.

[@saypuppy4266]

Close grip lat pulldown concentrating on the biceps is the best way I’ve found to grow the biceps. Got me to curl 120lbs for reps in the standing biceps curl.

[@haggismuncher429]

That is some explaining my friend, nice! Greetings from Scotland.

[@DrGains]

Hey, thanks!

[@charleychesterberalde3078]

this legend is literally teaching literal common sense,sciences,common sense biomechanics,normal anatomy,how literally your body works,and how the muscle and the muscle fiber work and how gravity works to kids and for the person who says deadlift is the only exercise that you need to order to be athletic and all of the other stuff

[@hkncan5602]

you deserve significantly more clicks and attention. thank you very much for this video. an absolute added value. Unfortunately, my English is not good enough to understand everything as you say it. but I try. 🙂 could you perhaps represent that with German subtitles?

[@DrGains]

I appreciate that my friend!

[@sarahmacleod2008]

cant wait to put it into practice. thanks!

[@praxix43]

Executing the movement with bands seems to work well for me. Has anyone else tried using bands for this exercise?

[@starius1154]

That was my first thought since I have those at home.

[@davidlloyd2594]

The motion can be replicated with bands, and it will be a full ROM curl, but bands offer non linear variable resistance, meaning that by nature, the first phase of the curl (hammer grip facing away) , will be under less tension, than the second phase (the more traditional element of the curl facing towards the band and closing the elbow joint fully) . So with bands, constant even load through the entire motion becomes impossible. It will still be a worthwhile variation to include in your routine, however 👍

[@MauriceBaldwinldm]

Absolutely! All you have to do is just do band bicep curls and especially at his starting point. Its called TUT (Time Under Tension) and when using bands the END OF THE EXERCISE where he flexes at the top is the HARDEST WITH BANDS. When I lifted with free weights I could REST at the top of the movement, and you can also swing your body to get cheat reps. Well with bands the more into the exercise you go the harder it gets! So when you cheat...it gets...HARDER! This can be done with bands and in fact the exercise with bands gives you a much greater pump!

[@rolandrush5172]

Cable would be the best because the consistent tension throughout the movement. If you have weaknesses in your biceps when fully extended (like mobility issues) then bands would be a good but cable give you the best results

[@MauriceBaldwinldm]

@@rolandrush5172 Actually the Bands has way more TUT (Time Under Tension) It not only gives constant tension throughout the movement but you can get rest at the top of the movement as the tension stops at the top of the movement like a dumbbell would do. With a band the further you get into the movement...the TOUGHER it becomes. So at the TOP of the movement its at its absolute toughest tension.

[@stevenreeves9092]

I'm glad to give you a testimonial It works! Most burn ever!

[@DrGains]

Thank you so much! I appreciate it! :D

[@ClintScottFischer]

Great information 👍 I've subscribed. 💪💪

[@Jaluzaga]

Great info. Will try it in my next workout!

[@DrGains]

Let me know how you like it!

[@1stbyte]

Love it! Thank you so very much for the explanation. Your video makes me more aware of my body when doing exercise. Wish that I come across your channel much sooner.

[@DrGains]

Great to have you here!

[@eddyjimenez-scorpio]

Boy i love this channel. This clip really hyped me up, cant wait to try this one at the gym! Thanx Doc!

[@DrGains]

You're welcome brotha - let me know how it goes!

[@romeparker1686]

@@DrGains Thanks again doc! Does this also apply with free weights?

[@thecount1001]

this channel should be called, dr over complicated.

[@motorcyclescene]

Well done! Love this exercise suggestion!

[@swisstrader]

How is this guy not blowing up?? Great input.

[@DrGains]

Thanks for helping me share the channel! We'll get there! 🙏

[@edmundlai8701]

Great information. This helps me understand the the mechanics of the exercise and to learn how to do it correctly to prevent injury.. I will try this in my workouts. I am looking forward in watching other videos on other exercises.

[@shervinator1236]

🤔 are occlusion bands effective?

[@fattofit5075]

I always feel like the guy in scrubs is not the shirtless guy lol

[@DrGains]

hahah all me my friend :D

[@rridafitness2340]

Fantastic 👋 S'abonner merci 👍💪💪💪💪

[@Therradican]

I did it and surely you are correct. I will do 2-3X a week and report result.

[@DrGains]

Brilliant! Let me know how it goes! :D

[@tameezdevos8868]

Definitely adding the Kamalu curl to my workout!

[@DrGains]

Let me know how it goes!

[@nickchristopherson6162]

this is good if you are pressed for time..for me i keep curls and hammer curls separate and i do go over the shoulder with spider curls because it just feels better for me

[@axelmurcielago8579]

Very good explanation! I'm gonna try this today but having a good idea about body anatomy and kinesiology I'm sure it's an excellent exercise.

[@DrGains]

It takes a bit to get the form down correctly, but once you do it's killer! Let me know how it goes 💪

[@Lpj4]

Absolutely Insanely effective!! Wow. I wish I’d found this out 20 years ago lol. Definitely starting this today. So I’m assuming with dumbbells that rotation in the body and wrist is the same as with the cable. I have both so can do either or both. This is Amazing!! Thanks

[@RDS_Armwrestling]

With a dumbbell, this exercise doesn't place any tension at the bottom of the movement like a cable would.

[@Lpj4]

@@RDS_Armwrestling So for this Particular one the cable would be best? I have the Tower 200 Body by Jake(Old I know lol) Randy Couture Promoted it. It hangs on the door. Has 3 cables on each side with top and bottom option to hook handles to. I figured out when I back away from it then it has quite a bit of resistance in on the thick one. I can also hook 2-3 together for extreme resistance. Trying to cut and build. Thank you for the Reply!! I was literally doing tricep kickbacks with my dumbbells when you responded. Will be doing biceps next. So perfect timing lol

[@DrGains]

Thank you my friend! And what he 👆 said is correct - you can't put an angle into the resistance with dumbbells and change it throughout the movement like you can with a cable. In order to replicate this with dumbbells, you'd need to split it up into three different exercises. The first would be a hammer curl while laying back on an incline bench, then a neutral straight up and down curl, and finishing with a spider curl adding supination 💪

[@Lpj4]

@@DrGains Thank You For Replying. I know you are busy. I can get quite a bit resistance with those bands I have so I’ll do techniques like this with the bands. Too many more exercises just to use dumbbells. I’ll also do my straight curls with back of my arm against something and my Hammer curls using my dumbbells. Is 2 days off biceps and triceps the right amount of time for them to rest? Don’t want to break down muscle. Started higher Protein and Amino intake today. Thank You again!!

[@gaborbelkovics4119]

surprisingly good exercise (for those who has a slightly different approach to training)

[@DrGains]

Much appreciated!

[@ville6974]

Its like combining parts of bicep exercises without getting the full benefit from the individual exercises, but i do like the increased range of motion in the beginning, just know there are ways to add that range to your basic bicep movements as well (have a look at mountaindogs videos) and performing hammer curls for example will definitely work ur brachialis more effective than a combination movement that is trying to hit all the parts at once. Having said that i could see a use for this as a finisher after having trained all parts of the biceps before it but to say this is best of anything takes more than theory to back it up.

[@armedmariner]

Fabulous explanation. Thank you.

[@johnjay5143]

Also , this will somewhat work your whole side of your body at the same time , along with strengthen balance and body movements .

[@DrGains]

Appreciate your words Vanessa, you're too kind! Have a Merry Christmas yourself! :)

[@Project778]

It's a great excersise as a warm up

[@jaymevogl4338]

Fantastic video…..very clearly explained. I have a question- the bands around your arms between delts, biceps….are they for keeping more blood in the bicep??

[@DrGains]

For me they serve two purposes. The first is they help alleviate bicep tendinitis, and the second is for some very moderate blood flow resistance (occlusion training). I plan on doing a video going over BFR in detail soon! 👍