The BEST Biceps Peak Exercise

[@SeanNalewanyjShorts]

The point is... The best way to build a bigger biceps peak is to simply build bigger biceps in general. The resulting “peak” will be mostly (if not entirely) a product of genetics based on your individual biceps shape and insertion. Some people have “shorter/taller” biceps, and others (like myself) have “longer/flatter” biceps. Neither is necessarily better or worse. The biceps are a fairly straightforward muscle with both the long and short head performing basic elbow flexion. If you’re training hard and progressively on a few different curling variations over time - then combined with all of your compound back exercises - both heads will be getting thoroughly smashed. Purely anecdotal, but back when my biceps were at their very biggest all I ever personally did were barbell curls and alternating dumbbells and just focused on getting really strong at them. I highly doubt that incorporating “unique” curling variations to specifically isolate the long head will actually make a noticeable impact in the long run. I say “highly doubt” because I can’t prove this with any long term “bicep peak studies” (since they don’t exist), so take this for what it is which is my personal opinion. 💪 FOLLOW THESE 2 STEPS TO MAXIMIZE YOUR RESULTS: 1️⃣ Get your FREE training and nutrition plan from me by pressing the yellow profile icon above then clicking the link in bio. 2️⃣ Check out my no B.S supplement line over at RealScienceAthletics.com (link also in bio) and use code YT10 to save 10% on your first order. ✅ Follow on IG for more daily tips: @sean_nalewanyj P.S. If you signed up for a free plan and didn't receive it, check your junk/bulk folder. If it's not there then contact info[at]seannal[dot]com to have it re-sent.

[@ItellpeopleSongnames_OFFICIAL]

Interesting ; thanks for the statements as usual - very helpful.

[@bhinogaming7999]

Sean bro. I love your videos and all and I am a huge fan and I learned almost everything about fitness from you. Now I dont wanna be that guy but I think that people are lazy and often dont like to read alot so you should maybe explain these facts in the video after the epic joking part(very funny btw) so that way maybe the people who aren't so willing to read will get the information will still get it. Just saying tho

[@bitesthedust69]

Does a curl machine also work as effectively?

[@bhinogaming7999]

@@bitesthedust69 yes every curl variation can work as long it directly hits the bicep

[@pacificblue5461]

"Back when my biceps were at their biggest" lol

[@HUSSElNBERG]

Sean just offended entire fake fitness creators who try to divide biceps into 18 different muscle with 22 different exercises

[@thomasowens4844]

Real. And that's just the biceps. Not to mention the 20 heads of the pecs and the 1000 different lat exercises you need every back sesh

[@junaidlabaso]

​@@thomasowens4844 You said it so exaggerated but sadly its true..

[@thomasowens4844]

@@junaidlabaso technically the chest does have 20 heads but yeah. Sad

[@axlvanaudenhove6564]

The bicep is fully trained with any curl BUT emphasise matters though. There's been enough studies and experienced people that have used that fact. Scientifically the best bicep builders are 2 exercises to emphasise peak with one and length with the other. For peak you can use seated preacher curls. For the long bicep head you can do either incline curls or seated cable curls with your arms fully stretched behind you as the starter position. These are best because of the emphasise on the stretched position each for the other bicep head, along with stability. Emphasise method is also used by swapping exercises to overcome plateau's. A slightly different angle or simply dumbbells instead of barbells are sometimes enough. They have a tiny difference, but it matters in the long run. The conjugate system is a good example.

[@TheInventorsLane]

​@@MrOrthodox13^^ troll comment trap just ignore the guy above me.

[@GigglewithFelix321]

Consistency, diet, rest, repeat. That is literally the secret potion.

[@Dimensiom]

Consistency is only a virtue if you are not a screwup.

[@Jungleali]

Damn Im a screwup then​@@Dimensiom

[@wishbone103]

And progressive resistance if you want more growth.

[@durianriders]

And juice like Sean is clearly taking but still denying.

[@ChozenForReal]

My favourite comment here. W.

[@-Jozef]

People when they can’t over complicate something to sell a course:😢 Sean:🗿

[@Based4Life]

I love when I turn into a f*cking stone 🗿

[@erendripaeger9875]

🗿

[@meridian6042]

🗿

[@savanthsajil7857]

🗿

[@terraincognita777]

🗿

[@nicknack5697]

Fitness industry fuming at this one.

[@ThatGuyMofo]

We all knew it was curls

[@lorenzosandoval7328]

And yet we all didn’t expect him to say it

[@choosetolivefree]

There's numerous types of curls though, so he should be more specific. And he also chooses to supinate his grip throughout the curl, rather than keeping the hand in a supinated position the entire time.

[@Cobra_08YT]

Fr

[@MAX_BUX]

@@choosetolivefreeyes, because supination during any form of bicep curl fully contracts the biceps to their fullest, achieving full range of motion, equalling the most gains.

[@fasa34]

Ikr, it should be that simple. But you see all these guys doing a million different Bicep exercises. 😅

[@honestfan420]

Sean always been the realest fitness KZbinr. No gimmick bullshit.

[@saltiresteel6647]

AthleteX... entered the chat

[@honestfan420]

@@saltiresteel6647 fake weights

[@stefondo]

bro looks like he´s in a character selection

[@supercoolcow100]

Bro swayed back as he curled DISQUALIFIED

[@chereborn2525]

Forest Gump the buff version 😉

[@I-didnt-ask-you]

​@@supercoolcow100 Don't you have to naturally to maintain balance?

[@rabihh78]

subscriber for over 5 years, but been out of the gym. Just so happy to see you in my short feeds. a lot of respect for you.

[@jaynemc5658]

I love his no BS and constant grumpy face 😂. No gimmicks just simple training

[@Desideratus21]

Love that you take all the bs out of training I’ve been training for 19 years and agree with everything I’ve heard from you! Good work mate

[@Brent-wb3tk]

Your natural progress and solid info is just amazing

[@Shon52]

Biceps peak keeping you big as hell

[@adamsrankings8860]

not this channel too…

[@Shon52]

@@adamsrankings8860 Yes this channel too…

[@Alexor715]

Basically every muscle big is keeping you big as hell...

[@arthurfleck629]

Shon52 has officially gone insane with the rate at which they obsessively post variations of this comment

[@Shon52]

@@arthurfleck629 precisely!

[@MarcAlcatraz]

At this point I’m expecting every Sean video to be a sarcastic but informative video

[@alexesquivel4264]

Bro is the truth , I been following the workout plan he sent me for like 7mo , lost 30 pounds and getting a fuckin 6 pack type shit

[@mylord5264]

Ahaha that’s right bro keep it up type shiit 🤙

[@jbro128]

The Basics always work.

[@jmgonzales7701]

what would you say his genetic strong points are?

[@moh7224]

@@jmgonzales7701 arms and shoulders and traps

[@Bigbackcamell]

🤓👆”Eh actually to maximum muscle growth for biceps, you must do a reverse bicep curl on a bench taped to the cieling with you taped onto the bench on an angle of 360 with your legs crissed crossed”

[@patbirdmusic]

Correct

[@aamir7559]

And you must curl with legs

[@danielwondereden3345]

Don't forget the party hat 🥳

[@ViktorDeak-ob2tl]

You forgot the puppies....

[@ShinUchiha-cu3mc]

this is why sean has the most aesthetic biceps in the world

[@jmgonzales7701]

what would you say his genetic strong points are?

[@ShinUchiha-cu3mc]

@@jmgonzales7701 jesus christ is more aesthetic than sean

[@jmgonzales7701]

@@ShinUchiha-cu3mc i doubt it. Dude is provably a midget, probably under weight as well with ancient history diet.

[@iwatchyoutube202]

@@ShinUchiha-cu3mc What

[@ryanv7535]

Not more than Leon edwards

[@TheLionConqurer]

Bro your shoulder are great

[@TheEsotericProgrammer]

Thanks, I really needed that today.

[@higgsboson3501]

You’re welcome dawg

[@Mountainclimber-zv4u1]

Actually they're small and I can't grow them for shit but thanks anyway

[@jmgonzales7701]

what would you say his genetic strong points are?

[@nishantprakash5928]

@@jmgonzales7701he has elite genetics. I don’t see any genetic weak points, except his lats. He has high lat insertions, giving him a Y taper instead of a V taper. Everything else is pretty much perfect. Amazing chest, symmetrical mid section, capped delts, good biceps, alright calves. Easily elite top 1% genetics

[@Shortieking]

I used to go so many shit workouts for biceps, I used to do Hammer curls, Incline curls, spider curls, concentration curls and what not but my biceps never grew and I didn't enjoy training them either but then when I switched to the good old simple workouts I saw the best development on my biceps and also gained a significant amount of size, I just moved to 2 workouts; Standard dumbell curls and preacher curls. I don't include Hammer curls in my biceps workout since I feel like it's more of a part of your forearm so I do reverse grip curls, targets the muscle better (brachioradialis if I spelt it right. The big juicy muscle in your forearm)

[@jasonfriedl6896]

Standard preacher curl not sitting using a high preacher preacher curl bench 8 to 12 rep to failure then have a spotter push you up for concentric and focus on slow eccentric coming down and fast twitch push spot curls up.

[@imabrahamdc2464]

You were adding too many workouts, thus overexerting your muscles which is catabolic to your muscles.

[@savanthsajil7857]

You are right

[@Surge246]

@@imabrahamdc2464I don’t believe in overtraining as long as you’re not in the gym over an hr

[@Rontescu_Mihnea]

​@@Surge246 so on my Back Bicep Traps day i'm overtraining cause it takes me 90-120 mins? I take 3 minute breaks in between sets and 3-4 rest days for each muscle group.... i never felt like i k overtraining and i take all my sets to failure

[@therockiscooking4119]

Curls are the best bicep isolation exercise but the close palms-up pulldowns are the best compound bicep exercise and overall stimulates more muscle mass for the biceps

[@Amarok457]

Bro wasn't even kidding. I love this excerise as well so it helps

[@Jamez47]

I love this dude he needs to be on more people’s fyp on all of social media. People nowadays see a video of this being the best or that being the best but he’s so real with his videos. And you know dude is right bc look at bros physique

[@User-je8ds]

This is so true. All theories talking about how curling with your arms behind and in front of the torso will target different heads of the bicep are not proven to have an impact at all. Same goes for curling inward and outward. Whether your bicep is long and flat or short and tall is entirely determined by genetics.

[@Therealdudeman]

I always ignore that bs. Simple curls are great. Hand placement varies based on your biomechanics but it’s not that big of a deal. Form should be strict until you need partials or negatives. Go past previous intensity to stimulate growth and boom

[@axlvanaudenhove6564]

It's called science and it is in fact proven multiple times... If you don't do the research then don't act like you know for a fact that it doesn't exist. People like YOU are the problem in the fitness community. Bro-science is not science. If you didn't do the research, then don't preach false information.

[@Mr.Ford3350]

Curls are fantastic. They've been working for bodybuilders since the 60s, and they'll work for you too

[@laxusgaming1788]

Man nothing beats the standing curls

[@haf1872]

Thank you for this. I started working on my upper body and as someone with hypermobility, I always get worried when I use free weights so I keep it simple to bicep curls and seeing you post this just means I'm doing something right.

[@shirk86]

Pls make one about preventing injuries I got golfers elbow and I think I'm gonna lose a lot of progress

[@h83301]

Golfers elbow is caused by grip. You may be holding the weights too tightly. A firm grip is necessary but if you over do it it leads to inflamation in the muslce responsible for golfers elbow pain. If you don't wear gloves, I strongly suggest you do, as it will allow you to have a secure grip with out so much force. Also strap your upper forearm (just below the elbow) when exercising, this will ease tension on the tiny musle causing you pain. Hope this helps. Edit: you can still work out and won't lose progress with the above steps but ensure you also take a week off training every 4 weeks. This will ensure faster recovery from your golfers elbow and will improve your overall gains.

[@Dirgis-66]

​@@h83301great advice imo

[@shirk86]

@@h83301 👌

[@PanamanianSprinter]

Finally an honest influencer

[@levifromthehood]

Sean's is about as legit as you can possibly get.

[@axlvanaudenhove6564]

If you like him then you might like Dr Mike from PR as well. He is up to date with all the research and knows how to interpret it and explain it to his audience without sounding like a nerd and has great humour with it. He is the most accurate source for bodybuilding.

[@planetlumi4138]

@@axlvanaudenhove6564 Dr mike and Jeff Nippard are the king of REAL nuance, Sean is the king of the basics, they are both necessary

[@alexthegreat5009]

A lot of influencers aim to reinvent lifting

[@jtish]

The build up is beautiful

[@blizz1313]

You know what I love about workout videos is these dudes show you techniques but then they never tell you all the stuff they're taking to actually get that result

[@danielklink9814]

Solid advice! Dude is a genius

[@einaminadika]

"Curls" 🗣🗣🗣🗣🔥🔥🔥🔥

[@Jaysin261]

Solid! That is years of consistency.

[@Kriplingpowr]

I can confirm that curls are the best way to get bigger arms. My arms were 13” when curling 30s now I do 70s and my arms are 19” and that’s just from curling. This 100% works and is the best way to do it.

[@gabbah79]

No bs channel, love it 💪🏼

[@Jimmyjoe5757]

Sean I love your content brother .. and you too lol.. I started watching Jeff Nipsy too I think it’s his last name.. I’m 44 and working out again and like big bodies but want to be healthy and however I look is fine .. you got a good physique , I appreciate your openness and transparency.. keep rock-n rollin!

[@ParkerMassing]

we’re turning into tibo with this sound🗣️

[@Gymgrl12]

Sometimes simple is the best way to go👏🏼

[@GannerTheKnight]

Exactly what I was expecting but still not disappointed👌

[@Garrotegarrote]

I like Sean...he seems just real...

[@DuzdyAnimates]

It’s no joke. I do workouts for health reasons, not to look shredded (but of course that’s part of it) and after some basics curls, pushups, chest presses, crunches, kickbacks and squats for just 3 months, I already saw improvement. But you have to keep doing it, because no one stays healthy by trying one time.

[@TheMarwanAlley]

Incline bench curls ✅✅

[@ChristianTurnerLifts]

Yolked biceps brother

[@vigilantradiance]

Been away from your content for a while and dude those shoulders are striated as fuck, good shit

[@DaTSiK-7]

According to Mike Mentzer, the “palms up pull down” is the best bicep exercise in the world.

[@t2d748]

No reason why u can't do both

[@HelloAnnyong]

We have infinitely more information at our fingertips than Mentzer could have ever dreamed of having. A GOAT of his time but not perfect.

[@brappzannigan9565]

The biggest reason that’s wrong is that it’s so concrete. It might have been his best bicep exercise but it certainly isn’t mine. There’s no single “best” exercise for anything. There are exercises that have varying degrees of being amazing to just OK and some that are garbage. But there’s no “best for anything.

[@imfedup259]

​@@HelloAnnyong yes, the man made great points ahead of his time, but he was still confined to the knowledge of his time, he was wrong or extreme at many thing as expected, why people idolize every word he said

[@lessonsofadad]

I like that exercise. Do them along with curls or alternately. If you're strong enough, you can also do bicep focused chin ups as another option.

[@JoshBruin77]

Stick to basics and you'll get results. 💯

[@natejurgensen]

I love Seans satirical posts.

[@Mutant-1993]

The best exercise is consistency and discipline

[@airjkd79]

It's not a Sean Nalewanyj short without some added humor and sarcasm. 😂

[@OP_JOKER_FF]

Exactly , simple

[@FormerWW2LeaderInArgentina]

When i first started, I used to watch all these youtube videos and see a hundred different exercises for each muscle group and feel overwhelmed with the sheer number of exercises i do on a daily basis. 3 years down the line in my fitness journey with a really good transformation - I stick only to the basics - 2 excercises for 4 sets on each head of each muscle group, progressively overloading the weights - The results have been fascinating till date. Glad to see Sean bringing back the proper culture.

[@Steelin_Gainz]

He is so true with this. I struggle genetically with my biceps, but i have big arms because my triceps just love to explode. Its not easy, but i try to keep giving my biceps special attention, and i do have big arms. Just need to accept a little nature, keep working hard, and not over criticize myself.

[@fsherman9717]

Thx you SEAN ! I was bench pressing thinking it would get me bigger biceps

[@tje5631]

Highly underrated bicep exercise is the chinup with reverse pullup logic, where insstead of focusing on the scapula and back, you focus mainly on your arms and some midback/lats

[@murphdog9506]

This is revolutionary!

[@mrpzak]

I love his main takeaway from every video is “keep it simple, and just do it”

[@voidmain2453]

Yes, the basic stuff works. Sean is the only that did not succumb to clickbaits. Please never change

[@TolgaAtamtuerk]

Thanks dude, great content!

[@08mario08]

Curls keeping you big as hell

[@LordDarthBaiter]

Love your shorts... keep me motivated to do my boring routines ❤❤❤

[@ViktorDeak-ob2tl]

Na bruh, you gotta do curls on a stability ball stacked on 2 45lb plates in a hurricane while juggling puppies.

[@LICENFIREFEAR]

That dogman wasnt expecting a visit, thank you for sharing your encounter patrick

[@byrdalexab]

Simplicity & sarcasm ❤

[@SuperMarioBoyz]

Patience, Is what you need

[@domi8342]

Nah, its reverse standing overhand seated incline laid underhand bicep extension

[@naveedmisterforearms]

That's what I wanted to see! I also achived my biceps peak just by hammer curls I don't care if anyone agrees with me or not but it definitely helped me!

[@Nothingspecial0vfthvdyh55]

I wish guys like you were popular in the 2020-21 era..I would have progressed so much more..

[@RSE-2020]

Old school bro it works every time

[@ericpatterson5050]

Looking Amazing!!🙌🏿💪🏾👍🏼💚🐲

[@h83301]

One of my favourite excercises. Been doing them for years for biceps.

[@MrMrlosteruk]

Doh! I've been killing my gains 😂

[@c0rd0vez183]

It's right there on the name to get bigger biceps

[@rhl2903]

Single best is traditional workouts with progressive overload

[@sumanraj1078]

Just strong at the Basics🦾

[@rdeez5974]

Did anybody ever question this? This beat exercise for a bicep is a bicep curl. Good stuff

[@housemusichd2.036]

4 best biceps exercises of all time *Alternating Dumbbell curls - Both heads *Incline seated dumbbell curls (in a drag manner) - long head aka peak *Preacher barbell curls - short head aka thickness *Hammer curls - Brachialis for peak Those who like Barbell curls, Do BB curls instead of DB curls and spider curls with strict form instead of BB preacher curls.

[@higgsboson3501]

Thanks Sean, I’ll try these today.

[@thedawgmansays]

This guy has no bs.

[@kgomotsomtshepu9806]

I love this guy. I was going to truly judge his channel if he didn't say curls

[@unstrike4043]

That was so shocking, I forgot to open my mouth

[@christiank4894]

I really like your no bullshit content I personally can see more progress in the long head of the biceps, and therefore more of a biceps peak, at myself with Bayesian Cable Curls (Arm behind the body)

[@Notsoscarred]

At first I was like “my basic ass just does curls 😭”. But now I’m like “my basic ass just does curls 😄”. Lol

[@SachinSinghhhh]

Preachers, hammer and curls ❤

[@Occam601]

Bro is a certified chad 🗿

[@nickspicer]

Behind the back cable curls 💪

[@GenshinManiac17]

Exactly curls are the best and the gym I'm going to there are ppl doing random workouts for arms

[@wt5098]

I'm confused on how to do a curl. Can you do a full-length 20 minute tutorial on training biceps through curls?

[@rustonanotherlevel6113]

It is good advice to simplify your training when training arms, but a slightly different type of curl that emphasizes a deeper stretch under tension is a bit more optimal

[@Strangepete]

Sean is always so expressive while flexing 😐

[@clifforddittydotty175]

Barbell curl and chin up & pull up is the best exercise for more bigger biceps

[@ramtron1775]

This whole time I was training bicep by doing bench

[@Amansingh-lx1gm]

Holding the weights are more productive exercise

[@w1nterS0ldier17]

Your videos will hit hard now that you use that song 🔥

[@TooBusyChillin]

Thankfully someone said it. Nothing better than spamming bicep curls

[@LordGoremonger]

Bro's hitting those Zachman Curls 🤘

[@simonramirez243]

Best bicep exercise is the one you like that you’ll do consistently and overtime it’ll help a lot

[@idkundertaker1632]

Ya know one thing ive learned about fitness is how god danm simple it is and how complicated people make it to be