The ONLY 3 Bicep Exercises For Men Over 40 (GET RIPPED ARMS!)

[@CyFoxDen]

1. 3:03 Hammer Curl 2. 4:50 Drag Curl 3a. 8:35 21 Reps - 7 Lower Reps 3b. 8:48 21 Reps - 7 Upper Reps 3c. 9:01 21 Reps - 7 Full Reps

[@RobertManning-b2b]

Hi , I am 64 , and have just started training again after a serious bout of depression, and the change in my outlook on life has changed so much for the better . Have just watched your video and have tried it out , Amazing , burn straight away . thank you , Rob M .

[@DanielSantana-xp2cm]

I've just started as well, just turned 65. Results are amazing and the workouts are addictive

[@peterwilliamson4296]

Good on you Robert. Keep on the journey from a big fan of regular (light) workouts down in New Zealand.

[@michaelobrien7808]

thanks Robert and Daniel for the examples to get motivated. I'll be 60 next year and have have been fighting that middle age depression also. I'm going to do this curl workout and start making changes.

[@bernardbrierley9163]

Good on ya. You are NEVER 'too old'. "Eat...Workout...SLEEP".....Repeat.

[@RumorHazi]

I’m in too guys. Turning 60 next April. Trying to put a full plan together and this is definitely gonna be part of it. I like how Bobby thinks.

[@thomashoffmann3212]

I have been working out for about 25 years. I turn 65 next week and I just did your chest, shoulder and bicep workout. My arms are jelly. I appreciate your straight forward videos and getting to the point. Clear directions on the workout. Easy to follow and you don't have to wade through a lot of BS. Very refreshing and appreciated.

[@torquewisdomgarage]

What I don't understand is all the hate in the comments and other channels who do the same content. These videos help me as I started as a beginner into my last half of my 40's. I already developed Tendonitis in my forearm. That has slowed me down the last couple of years. At age 51 now,I am getting back to lifting and going to get a personal trainer to give me the knowledge I need to move forward and get into a more regular routine. Lighter weights and less volume is alot better for us older folks. You younger ones can handle much more weight and recover alot more easily. I am glad there are weight lifting channels who do address older people. We are out here,trying to improve our lives and prevent alot of ailments that come with older age. Ailments that young people don't understand but you will when you get older. Never stop addressing us older people because we need the help. Gen X will be the Generation that refuses to die and conform because we were rebels to begin with. We will do anything to stay alive and fighting. Healthy eating,exercise,weightlifting,whatever else we need to do. So to all these haters,Old saying: Well you are rubber and I am glue,later on when I talk with my therapist I will talk about you.

[@Uncommonsensetoo]

Wow, sorry to hear about your tendonitis. I am posting my other comment here: From over 40 years of training experience I would highly discourage anyone from using a straight bar for biceps exercises. The reason is that you force your joints into an unnatural position while putting a lot of strain on them. I learned this the hard way with months of join pains as a result. Dumbbells and cables are by far the best to use to avoid this problem. If you want to use a bar bell for curl, use a curl bar instead as it puts your joints in a more natural position. I hate to see people make the same mistake and hurt themselves. Bar bell exercises for upper body is just bad in general. You might get away with when you are young but not so much when you get older.

[@Peter-uh9hu]

YT has this subject covered FOR +10 YEARS FFS, AND IN ANY WAY POSSIBLE! IT'S SO TRIVIAL, REPETITIVE AND BORING! DO YOU WANT TO SEE ME BOIL AN EGG TO!

[@topslisa]

AGE and GENDER had no bearing to resist training! I’m pushing 63 yrs old and just LOOOOVE listening to and watching content that will keep improving my body as I age! A few years ago… I was lugging around 200 extra pounds on my body at 5’11”… Weight came off with low carb and keto and now I’m working out AT HOME and seeing results and feeling fabulous!! I even have 8lb dumbbells on the floor by my bed and do exercises to FAILURE laying on me bed!! At least 3-4 times a week! Some AMs but mostly PMS!! Bottom line? Muscles know no age!! I’m NOT BULKY!’ Just lean FIRM muscles!! I watch a variety of “muscle” videos, just to change it up!! I really enjoy reading comments! Viewers opinions matter! Lisa in Mn

[@OfficialBobbyMaximus]

Love to hear it. How long have you been working out?

[@matthewmcbride6682]

64 and same story. Hit the gym, correct the diet, live large!

[@User0resU-1]

Muscles know no age. 😂😂😂

[@Patriottoo2]

For anybody keen on helping build/maintain upper body strength try stair pushups. Spread feet on floor at bottom of steps to shoulder width, and lean down to place fists on the appropriate step. Push off to perform selected number of reps. This exercise replaces the usual posture for pushups, and makes it much easier to do, compared to getting down on the floor. When I discovered the step pushup a couple years ago I could, barely, squeak out 5 or 6. It took a few weeks to get up to speed, enabling 3 sets of 25 reps. I had a health problem that set me back for a while, but am back to the 3X25, today. I have pecks definition for the first time in my life. I'm 83, 205#.

[@aldob6379]

I'm 60 yes,and doing 200 push ups per day

[@christopherhayes5309]

So doing 300 per day , have you noticed any changes ? Guess depending on how long ya been doing them​@@aldob6379

[@rafaelcharria1125]

Thanks!

[@brutusherman9451]

Thanks. I'm almost 67 and started working out again after about 20 years. I am about 6 months in and getting results but also realize I can't handle the weight I used too. Those look like a great alternative to what I am familiar with. Can't wait to add them to my program.

[@OfficialBobbyMaximus]

Let me know how they go

[@willcook403]

Add creatine (10g/day) collagen peptides (10-15g/day) you’ll thank yourself later ….

[@LaMarrClemons]

Add reps and/or slow the tempo. Too much weight is dangerous and frustrating to your goals.

[@dennisfeldman56]

Glad I found your channel. do you have a specific diet and workout plan for us 69 yo?😊

[@SteffiReitsch]

Why did you go 20 years without working out? Sheesh.

[@falcon55551]

I am 39 and this content is gold. I love how you also focus on the negative pump when working out.💪🏼

[@scottroland3352]

These are three great bicep exercises. I have performed all three and I'm 60! I especially like the hold for 10 seconds tip at the top of motion when performing drag curls, while also contracting the bicep muscle in this held position! And see why only the barbell itself would serve as sufficient enough weight. Thanks again for the great arm blast tutorial.

[@OfficialBobbyMaximus]

Thank you. How long have you been working out?

[@scottroland3352]

@@OfficialBobbyMaximus off and on since 1979.

[@mavfan21]

Go birds! Love the Brandon Graham jersey! Thanks for sharing these tips, I need some new ideas to make my workouts more interesting.

[@Uncommonsensetoo]

From over 40 years of training experience I would highly discourage anyone from using a straight bar for biceps exercises. The reason is that you force your joints into an unnatural position while putting a lot of strain on them. I learned this the hard way with many months of joint pains as a result. Dumbbells and cables are by far the best to use in order to avoid this problem. If you want to use a bar bell for curl, use a curl bar instead as it puts your joints in a more natural position. I hate to see people make the same mistake and hurt themselves. Bar bell exercises for upper body is just not good in general. You might get away with when you are young but not so much when you get older.

[@rickyjohn9597]

I'm 66 and agree with you 100%

[@garystroud1629]

Thank you for this. I have a terrible habit of enduring pain and working through it rather than asking if I am doing damage. I am 58 and have had terrible elbow joint pain but didn’t link this to my use of straight barbell curls. I will switch to dumbbells now.

[@Uncommonsensetoo]

@@garystroud1629 Yes, that's exactly what happened to me. It will take a while for the joint pains to go away but ever since I switched to dumbbells and cables I never had that problem again.

[@buddhathebarber4857]

I recommend a taco 🌮 & burrito 🌯!

[@Uncommonsensetoo]

​@@ThePapasmurf1946 I stopped doing standard bench press with a barbell many years ago, again because of tendon/joint pains. Yes, you can lift a lot more weight than with dumbbells but I don't care about that. Dumbbell bench press is a far superior exercise, where you engage more muscles and can go deeper. It is harder because you don't have the lateral support which is good. You want to engage those muscles as well. It is also much safer if you don't have anyone to spot you.

[@geoffquartermainebastin9302]

75 this month. Good training advice, thanks.

[@jvillalaz44]

Wow, I did these today. And it was a great workout. I'm 47, thanks for the advice. Good information. This workout I will be doing.

[@jouhanneus]

I've done drag curls and hammer curls for years, but not like this. Tried today, and the burn was immense! Felt like my biceps were gonna catch fire, and I used nothing but a 20-kg barbell. Tried the 21-rep variant too - a deep burn from that one, that's for sure. Thanks for the tips👍🏻😃

[@adampilot8275]

Be clever and keep it simple and stupid. Great clip, no PD no BS. Straight forward well explained and demonstrated. Thumbs up from me.

[@tarekbaziz]

Great biceps session, I'd add the incline bench curls, great stretch and activation

[@OfficialBobbyMaximus]

Those are a good one too

[@kjeldpedersen666]

Hmm…very satisfying to know that you don’t necessarily need very heavy weights to improve muscle growth. I’m 65 and have been doing weight exercises- on and off, mostly on - since I was 20. But in my age you have to be more careful with injure of your joints. Technique is as important as the sheer amount of the weights. Activating the muscles in several ways (putting the stress on different areas of the muscle) can be as useful as just pumping heavy weights in a monotone way… You gave me a couple of new tips here😊

[@kevinthrun8262]

I'm 71 today. I've had a golfers elbow injury (mild type) left elbow for 6 months now. I have been learning how to effectively work with lighter weights to build muscle and maintain that cut look at my age. I don't go to a gym I work out at home so I only have free weights and a preacher curl bench. I am trying to only do curl and reverse curl movements only every 2 - 3 days. I am going to try your 3 arm exercises starting tonight.

[@z28chevy23]

I'm 71 at 70 both elbow ake starting with 5 pounds of weight now at 71 doing 25 pounds 25 reps×500 a day my elbow don't hurt I'm old union hot roofer trying to get rid of the wrinkles😂😊

[@douglasmckay5968]

Hi Bobby just did your back exercises and this evening I will be doing the chest exercises

[@richierich1674]

All three exercises in the same workout? I've done drag curls before, but never with a ten second squeeze. Can't wait to try this version

[@DanTDrac]

Thank you for posting this. I am well past 60, but I am still working out and always looking for something new to add to my routine. By the way, an empty Olympic bar weighs 35 lbs.

[@joec33]

The great trainer, Vince Gioronda was a big proponent of the drag curl.

[@davidwilder7542]

Great channel. You have the teacher / trainer gift. Very good.

[@williamcarey6487]

Thank you for the insight 52 years young with some irreversible knee damage About 3 weeks ago incorporated drag curls in my workouts. Using dumbbells but great exercise. (Also doing spider curls too) Great content Absolutely appreciate ya Cheers

[@Uncommonsensetoo]

Just make sure you use a curl bar when doing them. See my other comment

[@davidroesener2053]

1)Hammer curls… 2)drag curls (have never heard of drag curls) 3) 21’s

[@MarioMartinez-ht3ul]

Drag curls were a popular exercise of Vince Gironda. He trained a lot of celebrities and bodybuilders in the 60's, 70's and 80's.

[@OfficialBobbyMaximus]

@@MarioMartinez-ht3ul Such a great exercise right?

[@OfficialBobbyMaximus]

Three of the classics !!! Have you tried them yet?

[@MarioMartinez-ht3ul]

@@OfficialBobbyMaximus Definitely!

[@davidroesener2053]

@@OfficialBobbyMaximus i have done hammers and 21’s befors. Need to try out drag curls. I will do all 3 in tomorrows workout Bobby. Thanks for the great content and great book

[@RodSherwood1]

The best way to get big arms is to focus on growing your triceps. Your TRI ceps are 3 muscles vs your BI ceps which are 2. Triceps are a larger muscle group on your arm. Of course don’t skip the bicep exercises. but focus more on your triceps.

[@horse69outside]

Plus you can flex them big triceps casually, with your hands in your pockets.

[@jackathanasiou2195]

Your my guy Bobby, I am 55 years young and your approach is great for me. Thanks

[@stophi2581]

I don't get why all These Channels Name their content Special for men over 40 ? Exercises are the Same, No Matter how old you are or what gender. The only question useful to ASK when older is Volume because maybe you can't Recover AS good/fast AS Younger people.

[@davidyoung2606]

I'm 69 and do a 2hr core workout x 3 ...my muscles grow more now than younger and recover quickly. The thing now is...I'm MORE dedicated and focused on ME! Legs x 2 ...I've become more of a gym rat at my age than any time in my life. And people notice 😊

[@dacrumpy]

2 of the 3 exercises were low weight and max results. This is important for older folk as less chance of injury which takes longer to recover from.

[@bm1574]

Especially when the coach doesn't have big biceps himself…

[@colincampbell7923]

Click bait

[@CoachRedmon]

Because 70% of Americans are fat and out of shape. The daily searches for workouts for older men is staggering. So when a 45 year old man who hasn’t worked out in 20 years goes to KZbin, he’ll search for workouts for “older” men.

[@peterwilliamson4296]

Really inspiring. I find (at 67) the hammer curl is easier for me than the flat bar curl so I like the discussion you have brought to that exercise. Best wishes from down in New Zealand.

[@fdad2907]

To all the 'smart' ignorant comments. Just follow this man's great advice. He knows what he is doing!

[@robertduklus6555]

Sure he does. He exaggerates for a living.

[@ARCENAULT]

No he doesn't.. and neither do you

[@fdad2907]

@@robertduklus6555 yeah exactly! 🤫😉

[@fdad2907]

@@ARCENAULT hehehehe.....you missed the irony , shame on you for being so serious 🥳

[@fdad2907]

@@robertduklus6555 Yesssssss, exactly! Especially, the intro of his credentials, every time 🤦

[@pedroj.martinez-fraga5155]

Fantastic instructions and technique. Thank you.

[@kangacrew540]

The trick is to feel the burn. If you dont feel the burn you are doing too high weights or not enough reps which means you will increase. If you cant increase in time takes some kilos off. I always have some back support so you isolate your arms more and not use your back to assist as much. Pain is the sign of progress but back pain is a sign to stop doing what your doing.

[@Steve50663]

Love the hammer curls tips

[@yusefendure]

I just liked and subscribed. I'm adding this to my next pull day this week. Impressive work, sir!

[@larrymosher5045]

First time catching your video.I am 67,will try these and report back to you.thanks for the info.

[@CoachRedmon]

I love 21’s. I like doing the top half of range first, then full range, then FINISH on the bottom half. The lengthened position of the biceps being the last step is noticeably harder.

[@OfficialBobbyMaximus]

They are such a good pump

[@jeffcordell7921]

When you do the Dumbbell Hammer curls super set it with Cross body Hammer curls, each curl individually, so four reps counts as 1, see if you can hit 10 or 12 reps a set.

[@stevegallagher9541]

Awesome vid, do you think the 3 exercises are enough for a full upper body workout session?

[@superbatlife]

Tried to do the drag curl. The bar got hung up under my belly. Do they make bar extensions? 😮😂

[@hullcityafc72]

This is what I like, minimal equipment exs. will add these to my core and bodyweight exs

[@EdwardWilliams-ix3un]

Good news

[@poppycock6572]

Great stuff!!! Just subscribed 😊.

[@marcusanderson933]

New to your channel, thanks for the bicep workouts. Looking forward to watching more of your videos! 👍🏿💪🏿

[@OfficialBobbyMaximus]

You are welcome. Any topics you'd like to see me film?

[@Gloveuptraining]

Great video man!

[@stuc3195]

All these exercises are awesome for working out arms. And the beauty is not too much weight is needed.

[@jeffhay1395]

Thanks ⭐️

[@ogredad55]

PLEASE HELP me with this! !'m 73 and quit performing bicep curls many years ago due to my lower back always going out. I built a preacher curl bench with a cable so the resistance was always at max and my back would still go out. Maybe there is no solution for me! (?) Thank you! Interesting video!

[@randyjohnson5426]

Just found your channel....fantastic tips for biceps.

[@HeadoftheSeniorClass]

These look great for seniors (and, well, everyone else, too)! ty

[@mrbloby15]

Nice stuff Gona try this thanks

[@fmorelli]

Does the weight of the barbell matter? Recommendations there? 44lbs? 20lbs?

[@jonsnow1973]

So quick question do you need to go to failure on these exercises? Because if so how do you do that on the 21s?

[@sachii.k1802]

Man nobody really does 21s anymore so glad it's still alive n kicking!!

[@danielmann5427]

I often do as a finisher

[@tarekbaziz]

I do...every single week...the best pump for the biceps ever !

[@andysmyth866]

I do it’s the best way to finish off and for an amazing pump your arms will be burning afterwards

[@MMiki]

I do them frequently and I love them!

[@itopyrmuscle]

I adapt the 21s into all sorts.of workouts...21s for chest....

[@MrSeaneboy]

So, just to recap, a simple plan that's outlined here done consistently is all that's required to grow larger arms? Im soon to be 64 and really like the idea of a basic strategy. I'll give it a try and thanks.

[@OfficialBobbyMaximus]

Correct. Consistency is key

[@JamesStover-gr3hw]

I love the 21s. It really made my biceps pop.

[@false-flagburner4184]

Good to find a classic military type trainer. Too man other kinds of trainers out there.

[@floriany6976]

Love watching ur videos 😊

[@LNCastanon]

Gracias amigo for sharing, we appreciate it.

[@WildAviator-81]

Thank you for this set 👍🏻

[@douglasmckay5968]

Thankyou for this video

[@peterlawson1280]

Can you do the 21s with dumbbells?

[@Mikegee63]

I'm sure you can. Just follow the same concept.

[@lotleoregler6836]

So simple but effective

[@brendanhiggins3442]

Great video very good and different.

[@Maltloaflegrande]

I'll be giving this stuff a go purely out of curiosity. I'm in my sixties and have worked extensively in the construction industry as labourer, hod carrier, groundworker, shutterer, and 1st fix carpenter. I've needed arm strength for all of these and achieved it, but early on, Ihad to accept that I'd never have the bulging biceps. At my strongest, which basically fulfilled all the demands made on me, I still had pipe-cleaner arms albeit with little lumps the size of tennis balls popping out a bit when I bent them. My Dad was the same and he was an RAF middleweight boxing champion. I assume I'm destined to stay wiry (perfectly happy about it, esp. as my wife doesn't fancy men who are too ripped) but I'll give all this a go and see what happens. Of course, if it works at all well, I'll be under a lot of pressure to stop!

[@panagiothsstaurou7569]

Yeah totally agree best exercises ever for bicep growth especially those 21s oh maaan but some power curls and cheat curls with slow negative work to

[@OfCourseICan]

I'm following you now Sir. I'm just out of bowel cancer surgery and weigh only 55 kilos. Please watch my progress, I'll start as soon as my Doc. allows. Grateful Aussie.

[@MrMitch1973]

Can you get the same results lifting one are at a time? With exercise #1

[@yosefeytan8931]

How did you destroy your right bicep and please comment on your surgical repair success or not. Thanks

[@deepsouth3319]

Good stuff sir!

[@michaelroach1577]

Love the addition of the 21’s. Been doing these off and on for years. Preacher 21’s. IMO are the best. Also use 21’s for front lateral and rear dealt flys.

[@OfficialBobbyMaximus]

They are so good

[@michaelloomis8762]

Great burner, feel that incredible burn. Just curious, it appears at some time you’ve blown your right bicep?

[@gulmohamedakbar1495]

Thank you.

[@ezkempinkemp3467]

Thanks!

[@neopromise]

Can it also be that big biceps are a bit in your DNA or is also possible to grow real big biceps... thx for any response

[@timstafford355]

Thanks

[@go1969]

How heavy is that barbell

[@steveb6718]

torn bicep on right arm?

[@chopperskier]

Thanks Bobby!

[@MrHotwheelz42]

What would the last 2 look like with dumb bells from a wheel chair?

[@stevenjohns-savage7024]

Cool Thanks 👍😊

[@sedanon]

Did your right distal biceps tendon torn off?

[@BNA101]

Does drag curbs drag a guys rollers n crank ?

[@brahmmauer7437]

21’s with dumbbells are fantastic.

[@yannickmerlet8338]

tell us about the injury to your right upper arm

[@bossbesttv3602]

for how long you gonna did big Max

[@coloradomountainman8659]

You keep talking about your fourarms. I've only got two. So, do I need to work them twice as hard or only half as hard? Thanks!

[@shelby.grwms32]

Good video. Thank you

[@jeffstoudt3501]

Thank you brother ✝️🇺🇸

[@SophthilifeYT58]

The muscles of the arms are the fastest to absorb workout and easiest to give exercise to. 👍

[@andrewwest3572]

Thanks mate 🙂👍

[@Demy1970]

Going to try some of these, need variety

[@OfficialBobbyMaximus]

Have you done them yet?

[@sirwhistler]

I do wrist curls with empty bar

[@jddeefo1022]

Good video.

[@edwardwilliams1772]

Lov your videos Bobby maximums 💪🏾💪🏾💪🏾💪🏾👊🏾👊🏾👊🏾💯💯💯💯🔥🔥🔥🔥

[@Andrew-o7t]

Good video

[@3komma141592653]

Hammer Curls!

[@khurramrizvi528]

Hammer curls and seated db curls and incline bench curls....that's all you really need

[@arudyzzz2898]

How about if I'm 39?

[@TheMasonson]

Can someone tell me what length the barbell he using?

[@johnfoley6500]

Can the drag curl and 21s be done with dumbbells? Thanks

[@OfficialBobbyMaximus]

Yes, they can. Did you try yet?

[@johnfoley6500]

I am 86 have not worked out for a while just started doing curls and bicep work. I will try the plan he went through using a couple sets only for a while to see how it goes. Thanks