NEW Mega Growth Exercise For Stubborn Biceps

[@thedeadman8361]

Just imagine how painful it must be to have your Dad publicly deny he is of any relation to you. Hang on in there, Jared.

[@Lukerogers0121]

It builds character. Helps him win states.

[@AaronK-ef8yv]

What about the hamster hibernating on top of his head though?

[@watchdog163]

@@AaronK-ef8yv Hahahahaha

[@C_F13]

@@Lukerogers0121 Just like his father, Dr Mike Israetel, who won several states. Perhaps 17?

[@nico17125]

@@AaronK-ef8yv😭😭😭

[@Mylovelyhus]

Dr. Mike is a 6 feet guy vertically compressed into 5'6.

[@Kitz419]

🎉

[@exusiaii3691]

is there an ai that compresses him in every video?

[@unfortunateflicks6751]

To save space in the gym for everyone else, of course. God, he's such a great guy.

[@lloyd4011]

Same

[@rhetorical1488]

just remember 4" of that is added to to the third leg😁

[@hayderrp]

Fun fact google AI is now saying Jared is your son.

[@joshua.r999]

Definitely looks like he could be his son

[@knucklejoe8]

"Dr. Mike Israetel is Jared Feather's father. Jared has appeared on an episode of Israetel's podcast, Mike Israetel: Steroids & Exercise, with his father."

[@user-ii7xc1ry3x]

We know the truth, AI knows the truth, no one can hide it anymore.

[@sgdude1337]

Well it should, since it’s accurate.

[@jaquezimoto7998]

ChatGPT says tha same

[@taylorthompson4212]

So refreshing to see a father and son bond over common interests.

[@ldr4690]

Denying your son is killing your gains.

[@haoye2413]

definately, Mike lost all the dad strength by doing so

[@CaseyKCRichards]

Guys it’s not yoga. bicep training .. come on…

[@dustinwalker8152]

But not killing the gains as much as your son having a pair of lifting crocs.

[@andrewdawson4714]

The best father and son duo in the business ❤

[@radezzientertainment501]

mike junior is getting so big

[@radezzientertainment501]

or mikes junior?

[@michaeltagor4238]

Are they actually I'm genuinely confused

[@NBAasDOGG]

@@michaeltagor4238 They are not!

[@idirbadache4695]

is he really his son?

[@Fakegingy]

Oh shit new bicep curl just dropped

[@matthewjohnson4328]

New bicep dlc

[@maomx8377]

OMG don't do this, this position will put you many disadvantage how would you progressive overload with this shi just do normal curls, they are out of video ideas so they are uploading anything for views.

[@teppopierune5520]

Your IQ must be room temperature ​@@maomx8377

[@Jake_RF]

Just do the same with cables, you get tension through the whole rep and get the most tension at the stretch

[@BrTem-cy6wb]

​@@maomx8377you progressive overload with reps

[@RP-16]

Barber: hi what can I do for you? Jared: fuck my shit up

[@KingKardashianKingKardashian]

AI haircut

[@stratos59]

jared : you ever seen a rooster ? barber: say no more fam

[@deletedaccount2395]

It’s a feather

[@jamessweeting1]

Looks like a turd

[@souloho3900]

😂😂😂

[@rameking1]

This excersize definitely works. I can classic curl 50s, but as soon as I tried these, I strugled with 25s. Not only is it a superior excersize, but if you go slow, you're less likely to injure your joints or ligaments like I did doing regular curls. Dont let pride get in the way of your progress.

[@dollyllama69420]

Your honesty and humility in this comment is awesome. Respect brother! Stubbornness and pride lead to injuries, not gains!

[@TheZgriffin]

There is no study portraying any advantage in emphasizing the stretch of a bicep workout. Out of the several studies done on both biceps and triceps there was no difference in growth at all between those emphasizing the stretch and those just focusing on full rom. If I'm nit mistaken there were 4 studies done on this and 3 of them found no difference. The arms don't need to be stretched.

[@marzoval9551]

@@TheZgriffin I wonder if those studies have the biceps under maximum tension in the stretched position, or if they were simply something like classic incline curls. That seems to be the important part of lengthened training for hypertrophy. It's not so much just doing reps in stretch, but ensuring the tension is high at that position as well. I want to know if the muscle fibers/structure of the bicep muscles are similar or much different to that of other muscles that see a hypertrophic benefit from stretched exercises. I'm curious to know how the arm muscles are an exception if they do not share the same characteristics. Not that soreness is an indicator of hypertrophic growth, but these lying curls as done in the video are the only curls that get my biceps burning sore the following day, so I'll be happy to keep doing them.

[@Jhtbruh]

@@TheZgriffinthat study was probably done with normal curls, where there was no load at the most stretched position, unlike these curls

[@TheZgriffin]

@Jhtbruh incorrect. The studies I'm referring to was emphasizing the stretched position during the lift as I already said.

[@markhedquist9597]

This exercise was a game changer for me like 25 years ago. It got me serious gains. Love this one.

[@Stew_Pid]

"Deep, deep, hold that deep shit." I wonder if Mike has ever heard this before? 🤔🤔🤔

[@evrenseven]

especially from Jared

[@Dtaysh]

lmao. Jared's sigh, "Yeahhhh," right afterward made me uncomfortable. I have to assume they know what they're doing with these edits.

[@marishexe5500]

You know when u take a dump and suck it up again half way out? Thats fitting

[@gretabellows9355]

First time hearing it, but I wouldn’t be surprised if he has said it before

[@austinkesler4493]

@@gretabellows9355😂

[@MrMarvelTV]

Saw this as soon as I was walking into the gym today. Added it to todays workout immediately.

[@caney3824]

How's the bicep doing today? Any soreness?

[@JohnSmith-wh7mk]

Improvised this exact exercise yesterday with half the weight I would use for regular dumbbell curls and my biceps are sore today (which pretty much never happens with regular curls for some reason). Definitely be careful with extreme stretch exercises though. My advice for exercises like this would be: 1. Use signifiantly less weight 2. Do 10-20 or 20-30 rep sets instead of 5-10 3. Slow down the eccentric

[@Akatsuu]

All great advice.

[@shawnfallahi5616]

I just did 4 sets of these.was good, but man, you HAVE to be careful, go slow, keep your mental focus, pay attention to shoulders. I found tucking in elbows helps on shoulders.

[@LM04md]

I also started doing these (different angle tho); I use less weight and add more reps, I try to be careful and have my biceps pretty warm ups. The stretch and pump is pretty insane, I still have soreness (trained them yesterday) and that never happened to me with normal curls

[@gabrielrangel956]

I think that if you want to do these "heavy", you should probably be doing pelican curls

[@palerideryt1206]

Recipe for the most damage and soreness paired with the least growth 😂

[@cellcenter2831]

For those wondering, this exercise does EXACTLY what he said it would do, at least for me it did. I usually curl 25’s standing, but was only able to handle 10’s with this version. This is what body building is all about baby.

[@mattlawson714]

Hell yeah. Make the exercise as difficult as possible for bodybuilding…. Moving the most weight is NOT the point, that’s called strength training! I really only do a drop set for my last exercise and if by the end I can make 5 lbs feel heavy it feels great.

[@TheZgriffin]

Being forced to use less weight doesn't equate to a better stimulus or better isolation. 99% of studies on emphasizing the stretch on the bicep showed no difference. Mike found a single study to support the beliefs he already formed.

[@sak-atWork]

@@TheZgriffin not technically no, but isolating a muscle obviously results in being able to do less weight. you can't fly as much as you can bench.

[@TheZgriffin]

@sak-atWork yes but that doesn't mean if u can't do as much weight it must be better isolated. Study after study shows emphasizing the stretched position in the biceps has no benefits.

[@mattlawson714]

@@TheZgriffin I haven’t done enough research to really have an informed opinion but for me full elbow extension almost seems like a short rest for my biceps. Obviously you want to utilize your full range of motion (at least I do), but what you are saying makes sense.

[@canerovali5499]

Vince Gironda used to do this exercise which can also be found in his books. So many people rip off his exercises but neglect to mention him.

[@kobinaquansah2024]

Been doing this for about a year now but with a slight incline. As a forearm dominant curler, it has given me the best bicep gains I’ve had so far.

[@AveryRulerOfElves]

Really? What I was looking for. Everybody said they've been doing these but didn't say they actually measurably grew or not. I also think I am a forearm dominant curler maybe. A couple months ago I think I over did Incline and Preacher Curls in too many sessions and injured my forearm (brachioradialis). Ironically, the only curl variation that I found that didn't re-aggrivate it was Hammer Curls. I suppose it was because it took the supination out of it. But now I'm getting back into other Curls because I hope it is healing. Looking forward to trying these today. I'm going very light though, like 5-10 pounds light. Hopefully my arm will finally grow some.

[@IanRubbish-i2o]

​@@AveryRulerOfElvesmay ur arm plumpen in time for the enjoyment and pride of you and your family and all involved

[@bigtzone4331]

Thanks Mike n Jared 👍

[@daneo617]

Your boys, really rocking that Boss Baby hairdo. 😂

[@BurtHurtz]

I cannot unsee it now

[@JamesZeroSix]

you have to be his size to have that cutt

[@daneo617]

@@JamesZeroSixit's foolish,no matter the size.

[@thecat558]

Does look a bit like someone shit on his head😅

[@inclinebench]

I'm not big enough to do this exercise without being made fun of.

[@lineofdead123456789]

who cares, make the gains :D

[@BrofUJu]

If you have a Bicep curl preacher machine I feel like you can get close. The tension is on the bottom in the stretch and easier on the top, if you go slow it's complete brutality at the bottom

[@DobyDuke]

Who goes to the gym to criticize others? If they do…. Phuck them

[@DobyDuke]

I can curl 50s, 60s on a good day but I prefer 20s or 25s with a few extra reps. Weight is kinda irrelevant

[@BrofUJu]

@@DobyDuke 60 pound Dumbbells? Lol. I'd like to see what kind of goofy form that looks like.

[@Abrexfroman]

Gymnastics is ahead of the curve. Been doing this for decades.

[@guizarbayardoemmanuelisaia1718]

how is it called?

[@Kassu-l9j]

I have doing it for centuries 🦾😎

[@quackduck7255]

Almost as long as I've been doing your mother

[@dulappen494]

Love it when videos confirm what I've been experiencing myself. I swear the incline db curl is the only biceps exercise that will fuck my biceps up completely. It's the only exercise where I almost always have a sore bicep the next day. (Not that soreness is directly related to growth, but it sure is a good sign).

[@scottsherman5262]

Have to agree here big time...I've not ever been able to achieve bicep soreness in my 6-months of training, until today. I did 4-sets with 15-lbs bells yesterday & I'm freaking sore today at the center on both biceps, love it!!

[@andresocampo3072]

Same experience here, definitely a must

[@DudeSilad]

I sometimes do a preacher curl and lower my shoulders so that when my arms are straight, they are being forced past the lockout. The stretch is very similar to Dr Mike is doing. Seated bicep curl with the bench set at a low incline has always been a favourite of mine.

[@naturnenaturne9547]

the tension under stretch position is almost zero when doing incline curl. In fact, many studies have shown preacher curls to something like 2 time more effective then incline curls. The exercice mike is doing is similar to a preacher curl in a stretched starting position. There is probably not much difference in gains between the two exercices, but incline curl is definitely one of the worst overcomplicated exercice for biceps.

[@woundead3232]

How about be a man, stand up, brace your core and save the bench for someone else. Once your elbows are extended that’s as far as the bicep will stretch. If you are too lazy to stand up and get secondary core training, do preacher curls or sitting curls. This laying down method puts unwanted pressure on the rotator cuffs.

[@linnickschlanter4712]

0:45 "and in many senses, he's my dad" This absolutely killed me

[@philg7889]

You can really see the family resemblance. So cute!

[@MattCloutier-pl1yo]

Dr Mike. It would be super helpful to mention the weights you guys do for more "standard" bicep exercises to really help drive home the fact that weights are going to be low on this exercise. Just to help give us a benchmark for a % difference (I.e. you do 60lbs in a standard curl, and can only do 25-30lbs for this movement). So that way if I do 25-30 lbs in a normal curl, I should be 12.5lbs for this one. Just a thought.

[@supercal333]

Injury potential seems to be greatly increased, esp. if you try to use the same weight you normally would for curls. This video should come with a warning to start with less weight than you're used to.

[@RidleyJones]

I guess the thing to do is start with your lightest possible weights and slowly increase until it feels right.

[@stoempert]

That would be very hard to do because people tend to perform regular curls wildly differently. Compared to a strict curl (starting already fully supinated at the bottom and no swinging) i would say roughly 30~40% less weight. Obviously it does take some time to get used to the stretch and position, so start on the lighter side and feel it out.

[@LeoRHood]

@@stoempert i just started to do incline bench curls and i’ve had to go down 5kg (i’m only on 16/18 for strict standing curls)

[@stoempert]

@@LeoRHood That's exactly why it's so hard to come up with a ratio. But it doesn't matter. If 5 kg gives you a good stimulus just continue, i'm pretty sure 8~10 kg will be there after getting used to the exercise.

[@Owendinga]

Always great to see a father son duo collaborating on YT.

[@BlackBullKnight]

We got Bicep Curl 2 before GTA 6

[@--SPQR--]

Hope you get a personality before the next meme

[@BlackBullKnight]

@@--SPQR-- We got a hater before GTA 6

[@templarwarriororder]

Crazy seeing android 16 in the gym

[@patootie3529]

he got rebuilt by doctor mike (a doctor like doctor gero) and that's why mike says he is his son

[@lememe9781]

Lmao

[@MultiKoliber]

XDDD

[@pisk64]

ive done incline curls similar to this for a while now and you can use like no weight and get insane pumps

[@Andrew.Spartacus.C.]

🎯💪😎

[@ricksikora7270]

I've noticed the same.

[@sethpantz8176]

Pencil neck science nerds😂

[@patootie3529]

​@@sethpantz8176 cry harder when they catch up to you doing maximal hypertrophy exercises bro

[@sethpantz8176]

@@patootie3529 😂👌

[@philpatch]

Tried this exercise today. Never felt a stretch like that before. Will include it in my routine from now one

[@MattGarcyaDC]

is your bench completely flat? my gym bench doesnt have that thing for the head to rest on

[@Milkymurdah]

Couldn’t wait to try this. Did it today. Mannn, it’s hard to get yourself situated and angled right. Def had to lower the weight down, and I didn’t start audaciously on purpose. This one is gonna take some getting used to. But even all this aside, simply positioning myself so I’m fully stretched, no matter what type of exercise I’m doing is proving to do wonders in nearly every aspect of my training. Thanks for the tips Doc Mike!

[@echo5394]

Thanks for showing the raised variation, been feeling weird while supersetting these with close-grip bench.

[@Bartloveshimself]

Over the years I have been decreasing the angle on my incline curls. I have ended up pretty close to lying down and can confirm that this shit is brutal. Slow tempo and a pause and I went from doing 10 sets of biceps in a workout to like 3 of these and my progress is way better.

[@ardaburakcobankent1950]

is there a different feeling than preacher curl?

[@patootie3529]

​@@ardaburakcobankent1950 well of course. preacher curls have zero stretch on the biceps when your arms are in front of you but are great on focusing on the short head. the one in the video is the opposite

[@stevend481]

Looks like a front delta workout

[@TheRoyalDK]

Saying preacher curls have zero stretch is wrong. We need to differ between stretch and the lengthened position of a muscle. The lengthened position of the muscle would be when the muscle is at it longest while stretch would be when the muscle is at its longest IN THE SPECIFIC EXCERCISE. So in a preacher curl, the biceps will experience a stretch in the bottom position. In order to reach the lengthened position of the biceps, we must have exstension in the shoulder joint and in the elbow joint.

[@JamesFischer_35]

we have a lot to learn from gymnasts.

[@nicknick-sm1vh]

great video...i have stubborn biceps as well and been looking for a new exercise. will give this a shot

[@JackZtarrk]

Immediately tried them, the stretch is insane! I really feel the burn. My new favorite biceps exercise

[@TCaptainX]

Excited to try this but sad because I’m watching this while eating my post workout meal after just hitting biceps 😞

[@dexterm2003]

To the people who say you should use a preacher bench or bicep blaster there is something to not supporting your elbows the bicep inserts at the shoulder and the forearm. Because you have to isometrically contract the front delt you actually get more activation of the bicep then you otherwise would with a preacher curl or something that supports your elbow. You can use much lighter weight and really force a strong stimulus without the joint damage. When you start, these will also challenge your forearms really hard, which is nice.

[@bumpin8833]

Have tried a similar bicep curl with an inclined bench. Set about 45 degrees.

[@GP-qz6kk]

Ya, something between 30 - 45 degrees. It's excellent, and still gives huge stretch in chest, shoulders, and biceps. This flat variation seems like a very unnecessary extreme that just puts more unnecessary strain on the shoulders and brings the floor in the way.

[@nameless-og]

​@@GP-qz6kk Same here on all your points, but ill give it a shot next time I'm on the bench anyway...

[@Proudarse]

Mike Palestine killing it.

[@ToastyDangles]

I’ve been trying every variation of curl and struggling to make a connection. Tried this a few days ago, immediately felt my biceps isolated, first time they have been sore in a long time. This works well for me and I’m so pumped (literally) about it.

[@Snarea51]

Tried it for the first time yesterday - my biceps have literally never been this sore the next day before. Found a new fave!

[@taylornoel]

Anyone else absolutely cracking up at the “there you goooo” he gave Jared at 6:45? 😂😂😂

[@ItRhymesWith]

He's such a good dad

[@Nuggets0330]

DJ Scott the video guy needs to put out a workout mix. The music is dope.

[@n_-_-]

I agree!!! He's been putting cool music lately!

[@spinewrenched848]

Known as 'The Feather Curl'!!

[@aguynamedody3577]

*Dr Mike has deleted this comment*😂

[@jim4686]

Please do more like this for other muscle groups, I haven't felt a bicep pump like that in a while

[@guillaumelacerte]

The Gymnastic Bodies dude has been talking about straight arm work for developing the biceps for quite some time. Nice to see his observations validated

[@JohnC19902]

Let me tell you how lame I am. I checked 5 minutes ago to see if there was an upload. There wasn’t. I checked just now. 🎉 This may be my only accomplishment: First comment.

[@JohnC19902]

Wasn’t even the first 😞

[@JayjeetDeshmukh1]

Cheer up man next time. 😎

[@JohnC19902]

@@JayjeetDeshmukh1 haha thanks man

[@AD-fj7uv]

Atleast you’re funny

[@benforde3579]

Bring Mitchell hooper for a session

[@wszczeklypiesz]

You know it's a great exercise if dr Mike is groaning with 25 pound dumbbells.

[@eliasklein9311]

So I have to start with air, got it.

[@astrocslopes863]

Start by curling your phone

[@carldeanstube]

Just tried these Friday and I will definitely be incorporating these into my workouts in the future. Great stretch for the whole chest, delts, bis and wrists. Way more tension on the biceps. I did two sets and finished with an upright hammer curl and I’m still feeling it in my arms and it’s two days later. That usually never happens with my bis. Thanks !

[@onurbole7921]

Lately my incline curls stopped giving me doms, today I will try this. I'm excited but also nervous. I feel like we'll soon be doing curls on decline bench, then hanging upside down. If Mike explains it, I'm doing it, I also got terrible biceps genetics. Whatever it takes, right babe?

[@jeepneygang]

5:56 ... Um your spotter seems really happy to be there

[@aaron_d_henderson1984]

5:25 according to that explanation, you might as well do machine/cable bicep curls...

[@Flahtort]

Exactly. Machines tho usually dont pre stretch the bicep and rarely have resistance curve which hardest at most stretched position. On cables tho you can do that one, it was even showed on channel some time ago. Seated behind the body partial bicep curl. Video with Dr Pac and Milo Wolf if i remember correctly.

[@mmlj84]

Difference being that in machine curls your elbows are in front of you, whereas in this exercise they're behind you. This matters because the biceps attaches on the shoulder, so having your elbows behind you gives you a much greater stretch.

[@patootie3529]

​@@mmlj84 I believe he meant with cables, you can have your arms behind you still

[@haydenhoodless2055]

The point about this, I gathered, is that laying down, the weight due to gravity at the bottom position is at beyond 90 degrees to the bicep and the forearm is like a lever in the stretching of the bicep. With cable curls the weight is hardest 90 degrees to the bicep at the contracted position. I think that you could probably achieve the same effect with partial reps in the negative though personally, just using heavier weights than the lying down version with less stress on the shoulder. Preacher curls on the other hand, are the same principle. The only difference is that you have less range of motion available.

[@verdic6574]

This video format is great, keep it up!

[@Eagle-Striker]

Looks like a good alternative to Bayesion Curls which are cable curls putting the tension in the stretched + lengthened position

[@AdNLB]

I did these today. I am tall (6’6) and encountered an issue that (respectfully) perhaps Dr Mike may not have: the dumbbells hit the floor before my biceps reach the position of full stretch. So for the other tall kings out there, try the elbows up variation. Or, find a high bench I guess. Worked really well!

[@Boogie7910]

What if you do them on an incline bench

[@dexterm2003]

Being doing pretty close to these for a while now and they are awesome. I do it at about 30-45 degrees but bring the elbows in front to force the stretch loaded position.

[@olexiygolubev1930]

Open chest gives MUCH more stress, just compare. This position is a totally new level.

[@ProphetFear]

I've been doing flat curls on an incline for months and people thought I was crazy. Oh here we go 😂

[@rgh622]

I've been doing it for years bro....

[@hawkstarbuck3462]

Posers! I've done these for decades...

[@unfortunateflicks6751]

Amateurs... I been doin this one for a few centuries.

[@sixgage2829]

I have engaged in such an activity for millenia

[@hooktraining3966]

I've done these starting on my next bicep day

[@corenko]

My biceps tendon is screaming "NO DADDY PLEASE" while watching this exercise

[@backdaniel]

this is safe, tendon tears in preacher curls because the elbow has nowhere to go, here your delts will give and make your arm fall down before your tendons

[@newerest1]

Drop the weight 💪

[@shanebowers2768]

Go light with this exercise

[@Sarah_C68]

lol

[@user-he4ef9br7z]

Daddy calls the shots.

[@user-kv9fw7sm1v]

I did these for the first time yesterday with 12.5 dumbells. Best bicep exercise I’ve ever done, the mind muscle connection I’m making with DOMS today is fantastic

[@docbrady3012]

Standing Cable Curls with machine behind you has same effect. This one looks good though. Will give it a try in next workout.

[@billysagev3904]

Is this in the RP hypertrophy app?!? Please add it like NOW

[@yourmomtwice]

Add it as a custom exercise

[@ShahShaw]

babe he made a new one come!

[@goofychannel25]

There specific issue with this exercise for me personally, when I fully stretch my biceps, my forearms kinda hurt, is it normal?

[@kylespeaks7401]

Chronic masturbation is the main cause of this condition

[@js-ln7ld]

@@kylespeaks7401 main solution*

[@griffinohara9864]

I think Larry Scott mentioned this exercise as one of his favorites. Lying curls on a flat bench.

[@chrismccracken211]

Gironda, too

[@scaryt3460]

Tried these today and definitely gonna be a regular in my arm days now thank you and happy Father’s Day Dr. Mike

[@Dabairob]

There is a bodyweight calisthenics version of this exercise and it's called Hefesto. We calisthenics athletes do these since a lot of years

[@gabrielrangel956]

I've always called them pelican curls, but they're awesome

[@DILFDylF]

I call that the old reach around

[@J.D.Mc.]

Next back/bicep day HERE WE GO! 💪🏼🫠👍🏻

[@JonathanLopezUT]

I tried this yesterday, I'm feeling it today, subscribed because you sold me on the results. Thanks Dr Mike

[@scottsherman5262]

Thank you Dr. Mike & Jared, your biological son. I did 4-sets with 15lbs dumbbells yesterday & my biceps are sore right now...my biceps are never sore!! I'm 6-months into training at age 48, so I have been able to grow my biceps with other exercises due to my beginner status, but I've never felt them sore before now, & I just freaking did 4-sets with puny weights....just crazy. Bravo.

[@sarthak-ti]

One alternative I found is to do a hybrid of this and the incline curl. Basically if you lower the seat to almost the lowest setting you still get most of the stretch without the same impact to the shoulders

[@BeingJermaine]

Seeing you guys use 25s and 35s and grunt made me feel better.

[@harryruffin1548]

Can say been doing these for a few weeks now, if you haven’t, start fucking doing these

[@stormlord121]

I'm trying this tomorrow. Thanks a bunch Dr. Mike!

[@henryyanez6438]

I was beginning to worry about my bicep routines since I never had any discomfort the day after and I felt I could work my biceps everyday. Not now. I did these yesterday and I’m feeling a lot of tenderness in the lower bicep (proximal to the elbow). You show it in the video but never mention it, the palms must remain facing up. My arms wanted to rotate to a natural/neutral position especially when I started to get fatigued. This is an amazing exercise. Thanks for posting this.

[@mathewhartman1449]

Really enjoy watching and listening to mike's videos while training. Just happened to be training bi's and tris tonight and saw this video at the end of my training and decided to do this exercise. Got a really good pump and stretch after every set .I honestly say you'll want to do this near the start of the training session.

[@ColinHarvey78]

I tried this - and it’s amazing. Mad stretch at the bottom, you also feel the tension in the chest. It’s so good it’s nuts. Already putting it in my programme.

[@0xBT_GianWick]

Best biceps exercise ever!! Thanks dr. Mike!

[@davidjarriel5182]

For me, the more I can rotate my wrist and expose that bicep, gives an even deeper stretch. My biceps have always been stubborn. Brachial muscle always seems to want to take over, but when I rotate outward and really bring that bicep out, I feel more bicep activation. Great video.

[@Boogie7910]

I've been doing deep stretch incline curls since I first heard Mike talk about them a few months ago. It grew them fast. My biceps have never been bigger.

[@TopLevelJiuJitsu]

Replaced my hammer curls with this and absolutely loved it. HC felt kinda useless and this really felt challenging.

[@Uce_wess]

Tried these yesterday. 15 lbs WERE TOUGH. Standing curls 45lbs. Def works!

[@Puga2000]

I tried this exercise last night. It murdered my biceps! Thanks for your content, love the videos and the amount of information you put out.

[@user572d]

Thanks for this! I have been having pain in the elbow for a while when doing curls (possibly a golfer elbow issue), and this exercise is the only one I can do without pain, it's pretty much become the only way I train biceps.

[@jahidislam5702]

I tried this out and holy shit. My shoulder was tweaking for the first set, but taking the weight down 30% ish and focusing on slowing the negative eased that discomfort. I’ve never had a bicep pump like this before and will be adding this to my splits.

[@DaveGamesVT]

I can (just barely) curl 40 lb dumbbells but I did 3 sets of 20 with this, still sore two days later. Good stuff. Gonna keep it up.

[@PaladinCoach]

Tried this out today... Holy crap! Trembling and sore like never before! Thank you!

[@botherchriswinkler]

These have been part of my routine for months, and you really do feel it in the bicep more than any other exercise. Another one is close grip underhand pulldowns that emphasize bicep. You get a massive stretch at the top, and it works both ends of the bicep muscle.

[@Orphioux]

I honestly love when you sit down and do a video with your Dad like this Mike.

[@Chris.888]

Tried this one yesterday and can confirm it's a winner. Nice one Dr. Mike.

[@chaseomb9733]

Definitely going to add these to most of my next few months of bicep work

[@Listener215]

Jim stoppani has tons of papers, videos, articles and other content on this curl (or very very similar) for probably 10 years that never got the light it deserved in my opinion. Glad it’s getting re-studied and reinforced

[@pullenjt]

Just added these and I have never had something give me this big of a pump and lasting DOMS after 2 sets with 10lbs. This is money!

[@HandsomeAnsem]

I've been doing these for months as a burner set at the end of my pull day. They're solid!

[@ThePond135]

Watched this in the gym before starting biceps. Decided to try this rather than what I normally do which is standing bicep curls. Insane stretch. Feel like im gonna tear my biceps and forearms to pieces, in a good way. Will definitely feel this tomorrow

[@SpeedyMckeezy]

Renaissance curl tutorial

[@marcogota2325]

I thought it looked goofy at first, but let me tell you, its NUTS. The amount of tension you get at the bottom is unlike any exercise i've ever tried for biceps (The soreness the day after as well LOL). I could barely do 12 reps with 10 kg, It's a thing of beauty, i think I have a new favourite exercise.

[@kidnose2231]

I've just tried this on two occasions and it absolutely fucks my biceps up... for days... Super good shit man, thanks a bunch.

[@RyanMcDonnough]

Tried this variation two days ago. Absolutely annihilated my biceps. They’re still sore AF. Ya’ll are the best.

[@alemholas]

I also got up with this exercise a couple of week ago!! Same cues. I feel so smart now haha. Best bicep pump ever

[@olexiygolubev1930]

After starting to preach the stretch under tension I’ve tried horizontal bench, but it felt wrong. This small moment - to rise the chest a bit changes the position DRAMATICALLY, exercise is a true killer indeed. The biceps is “surprised” in just 4 sets like never before with a minimum overall fatigue!:) Thanks to Dr.Mike again and again, you are the best, guys!