The only 3 BICEP Exercises you need to grow your ARMS

Alright these are the only 3 exercises you need to grow your biceps, start off heavy with a preacher curl where your shoulder is flexed and your elbows are in front of you to work the short head, then for the long head do incline curls where your shoulder is extended and your elbows are behind you, and for the brachialis do hammer curls with a neutral grip.
I hope that helps and subscribe for more lifting tips! #Gym #Shorts

[@MaxEuceda7]

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[@JoaoPereira-mn5ob]

What is your size?

[@maturesterben]

Ok thank you very much🙏

[@maturesterben]

Looks like his bicep might be 2 & 1/2 inches or 3 inches. I am a realistic person so I am 93% sure.

[@vanshgourkar1100]

Will do

[@rspct9654]

12 sets for arms? yeah you don't know wtf youre talking about. If you wanna ego lift with zero science follow this guys advice.

[@dh3940]

Incline curls are my favorite for biceps. Never fails to burn and that stretch is brutal

[@kawaiidog2064]

Agreed.

[@abunnynamednayeon3547]

Is it really need to be uncomfortable tho? Idk but when I did this, my arm always feels like in a really bad spot and I can't feel the momentum on curling it, so I instead do seated dumbbell curl all the time😔

[@kawaiidog2064]

@@abunnynamednayeon3547 I think it was the bench or your form, but if both are fine I guess you just need to find a curl where you feel the tension on your biceps.

[@ligma5185]

so how did it workout for you, is the longer head more bigger or not?

[@shahmeerkhan6206]

I lift the most weight in incline curl and it really feels good

[@beastdud5376]

“start off heavy with a preacher curl.” my brain: no

[@user-yy4ux9zf4r]

Fr thats not the smartest🤨

[@eugenechelseafc89]

Of all the bicep exercise, going heavy on preacher curls is a big no no because that exercise is notorious for bicep tear.

[@finnnation123]

Because the weight is going to disproportionately heavy on the bicep tendon which could potentially lead to tears

[@saranshpadhy9761]

the resistance is equal on machines, don’t go heavy w free weights tho

[@Nicksta101]

If I’m going heavy, I’m going to the barbell.

[@phop9953]

My man said “heavy” and “preacher curl” in the same sentence nahhh 💀

[@okpulupho5636]

Gives me war flashbacks to that one vid

[@alnoso]

machine preacher curls are safer, it's the free weight preacher curls that you gotta be scared of

[@jass8529]

@@alnoso i believe it's safe to do preacher curls with maximum weight when you can curl that all the way up without moving too much and starting with arms outwards It's the overweight half reps which caises issue

[@alnoso]

@@jass8529 yeah but you can't trust people to not load it too heavy, not even yourself. your strength naturally fluctuates, sometimes you just can't get that weight up.

[@Rifi77]

@@okpulupho5636 That vid still gives me nightmares

[@blitzy3244]

Thanks. I'm about to hit back and biceps in an hour.

[@spiegeleifisch2982]

@@rabbitstrength7838 "Oh maaan, why are boys never supportive??"

[@theonlyjl17]

What do you do for back?

[@pragunahuja7881]

How would you program all deez curls in your 2 pull days?

[@bullymaguire4640]

@@pragunahuja7881 do all of these 3 workouts every bicep day.

[@theonlyjl17]

@Ruan Jon thank you, definitely including some of these on my next back day!

[@nameless5957]

Me: *hears preacher curls* My brain: BICEP TEAR!

[@ISuPeRTNTI]

i love preacher curls with dumbbells as finisher but i typically go for 15-20 reps (I do 2x heavier exercises earlier in the workout for like 8-10 reps.

[@rf4182]

Agree 100 % but the machine curl seems to be much safer.

[@coon2973]

And "fun" fact..... a bicep is nothing...it s a biceps....

[@bigturdgames9802]

You can avoid with proper form

[@bobmac9070]

You can get a bicep tear from any number of exercises. Deadlifts (just Google it) heavy dumbbell bench inclines lifting the weight up or down involves the biceps. To heavy barbell curls. You have to chose a appropriate weight with good form. And of warming up properly!!!

[@LetsGoBrandon739]

“Start heavy with preacher curls” *Tears biceps*

[@afrochicken8016]

Every time I hear “preacher curl” I think of that one clip where that dude pulled his bicep

[@23snacKs]

Did you see the vid where both bicep snapped at the same time lol

[@redfishbluefish4973]

@@23snacKs I’ve heard it’s disgusting. Do his elbows just buckle real fast or is there a noticeable visual snap in the middle of the bicep peaks, or both, or what? I’m kinda scared to look it up!

[@23snacKs]

@@redfishbluefish4973 lol they just kinda detach near elbow at same time.. look it up its not as bad as some things youll see on internet

[@muamerblazevic]

If you do hammer curls and progress on any other exercise where your hands are supinated your biceps will grow

[@shubhambhatt2704]

Really? As someone told me to do hammer curls at the end of your workout session

[@muamerblazevic]

@@shubhambhatt2704 I'd use heavier weight because you want to maximise the development of the brachialis and the forearm to make your arms more massive overall so obviously you want to do it first. I'd even favour hammer curls over regular curls for overall arm size. You can use more weight that's another good bonus.

[@aman_01ahmad33]

Love your pfp. Free The Uighurs!!!

[@-angeldust]

@@muamerblazevic hammer curls arent for the biceps its for brachialis

[@Rafay7969]

@@-angeldust pretty common misconception. the brachialis is part of the biceps. its for width. the brachoradialis is below it, what you would call a part of the forearm.

[@selvinperez5829]

Do one for triceps !

[@echor6960]

Close grip bench Tricep extensions Tricep pushdowns This three are all you really need to maximize your tricep growth(just remember progressive overload and training close to or to complete failure)

[@Mine_man3]

Skull crushers are a good one too

[@hernandez9350]

You can do everything pretty heavy as it's a fast twitch dominant muscle and you can grow at any rep range so it doesn't hurt it's all preference though.

[@kiennguyenvan6042]

All 3 parts of the bicep always works no matter any form of exercises, i managed to build arm from only doing bicep curls 😂😂

[@hernandez9350]

@@kiennguyenvan6042 yup 👍

[@jontargaryen1425]

@@kiennguyenvan6042 I apologize.. all... 3?? Since when did "bi" mean 3?

[@mageshgopi3594]

@@kiennguyenvan6042 Isolation exercises are needed when any one ur 3 bicep muscle is lagging. Otherwise you can stick to the good old curls.

[@Scheboygan8767]

Terrible terrible terrible advice, lifting heavy with biceps is one of the worst advices you can give somebody. I’d imagine all of you in the comments saying this don’t workout or barely do. How many huge dudes at the gym you see curling 100+ pounds. Not many, cause that’s dumb😂 if you want to see muscle growth in your biceps reaching that hypertrophy and absolutely dominating the muscle with reps is the best way. That’s not saying lift as light as you can but if you do 1-3 reps of curls or any of these workouts you’re straight up a clown and that’s not helping with anything but increasing your curl numbers. Which I guess you can flex 😭

[@tinaperez7393]

Awesome! Shorts like this for ALL muscle groups please, and I'll have a complete total body workout program I can trust in terms of form, efficiency, and results. Thanks Max! 🤗

[@ronnysingh798]

I love how I have been doing these exact exercises this helped me be sure they are effective

[@mokbane5169]

how long for results

[@zuzu1524]

@@mokbane5169 with a good diet lots of protein and consistent hard training, few weeks to a month and you’ll start seeing some good progress I bet

[@Denek_23]

Understand the science behind it… do one for short, one for long head and one for brachialis.

[@skyarsenallll]

@@mokbane5169follow Zuzu advice

[@wolvezy]

Can you use the preacher curl to do hammer curls ?

[@RyanSurfsYoutube]

Can we all take the time to thank the gym for allowing Max to access the security camera footage so he could piece together this video 👏

[@joemade7071]

Fuck yeah dude I’ve been doing all 3 of these on my pull days. I just enjoy them.

[@Undeniable18]

Chin ups bro

[@zax8502]

I do five exercises. Rope curls 4x10-12 Spider curls- 2x8-10 Preacher curls- 2x8-10 Incline curls- 3x6-8 Is this optimal?

[@cadecountryman6145]

This is what I have been doing for a couple months now and my biceps have reached to another level.

[@ryanhalien8468]

Very good recommendations but imo if you want to target brachialis you need to go beyond neutral grip into a more reverse grip position

[@brandonelmore3383]

Correct. Hammer curls target the brachioradialis

[@pizzaforever69]

Holy !!! I have been doing same for days !!! I feel in my every part of biceps . Especially hammer curls .

[@wolvezy]

Can you do hammer curls with the preacher curl bit

[@mightyjoearmory3399]

Hittin the gym now! What a coinkydink 🦍

[@MrJimmySegers]

nice, exactly the 3 exercises I was doing, except I don't like the preacher curl machine. I prefer it with the ezbar.

[@HaadiRehan]

I like the barbell curl or waiter curl besides the preacher curl, rest all are the my top favs tho 👍

[@MrBoxingcrazysal]

The huge advantage preacher curls have is a complete isolation of the bicep short head.

[@piercemabry3203]

@@MrBoxingcrazysal you can’t isolate the short head, long head,or brachialis. You can emphasize the long head with your elbows behind you because the long head helps with bringing your arm up from the front( front raise) but the front delt will Handle most of that. Meaning with your elbows behind you you get a better stretch in the long head. And science shows that training in the stretched position is better. Elbows infront increase the contraction on the long head causing the short head to take over a little more. But my main point here is that the shape of your bicep even if your do what max is doing is mostly up to genetics.

[@janlepej1126]

@@piercemabry3203 could u tell me top 3exercises for biceps.I wanna target all parts of my biceps.(long head,short head and brachialis)

[@apotheases]

Been doing this for 3 weeks. Already seeing progress!

[@Growth_Mindset73]

Preacher curls are better for long head because the seated dumbbell curl exercise cuz it only puts slight resistance on the muscle in the lengthened position, almost none.

[@tonyjoseph4721]

I did this but I forgot to wear the mask

[@darrenmcdermott3665]

with the mask looks like a sex act lol

[@anmmsant9248]

Good choices but i would warm up with curl bar atleast. Can really hurt yourself starting with preacher curl

[@teddybuss5002]

You can replace preacher curls with spider curls, personally I get a bigger pump, a more enjoyable exercise, little bit harder imo

[@TheAsianDude888]

Neutral grip is for brachioradialis and pronated wrist is for brachialis.

[@S4K1N]

Can i gain muscle with 5 kg dumbbells?

[@ArmenHammerReady]

Arms be booming 💪

[@castawaygibo9661]

I agree this is absolutely the best for starting out. The open hand preacher will shred your biceps.

[@AshLordCurry]

Concentration curls pumps them up like crazy

[@BAGUETTEO8]

Can i do normal curls instead of the preacher curl

[@shehabmohamedeisa1576]

Can you make one for Triceps , please

[@blah7918]

Superset skull crushes with narrow grip press Tricep pull down: i like single handed with rope. Seated tricep push down on machine That will get them fired up nicely

[@MrJp2323]

Cross body hammer curls feel like they hit way better

[@MrJp2323]

also trying to keep elbow from going behind your body on hammer curls

[@jacobtani9785]

I prefer spider curls for the long head over the incline curls

[@mrpsd590]

Simple, direct and straight to the point. Good man..

[@janmedeus3070]

Today I literally did all of these 3 excersises but in reverse order. Is the order important? I like to finish with preachers for some reason.

[@JoeLeone117]

No, it's not important

[@JESUSISOURSAVIORANDKING]

I can do all things through Christ who strengthens me -Philippians 4 13 ❤

[@lots3799]

Yes you can. But you won't be jailhouse swole.😮

[@TempleRecording]

How many sets? How many times a week?

[@steff3n478]

Can you do a vid like this for triceps aswell?

[@magidfit5324]

Cable extensions, skullcrushers, and machine dips and you can also include db Tricep extension if you don’t like skullcrushers. Hope this helped

[@Dr.Red40]

Katana extensions, cable pull downs, skullcrushers

[@Hehebruh1221]

Please make one with just dumbble and barbell as i dont have a bench

[@aniketjadhav1227]

These are really good

[@diegodehoyos9114]

Good work

[@PicoDePaulo]

Aren’t concentration curls better than preacher curls?

[@ugabeitch1673]

Alternative to preacher curls? I workout at home and only have dumbbells and bench press

[@abhinavbodybuilderanonymous]

Hammer curls primarily focuses brachioradialis, not brachialis.

[@onlineambassadors7596]

How many days per week?

[@_Inudster]

I think just doing hammer curls for brachialis then dumbbell/barbell bicep curls for long and short head is sufficient,

[@noahjames420]

Substitution for preacher curls???

[@anthonymartinez7668]

Bro this is literally my routine let’s go 🦍

[@michaelperez9156]

how’s it going

[@antonhallergren588]

Great information.

[@PaintOrDie]

Slower on the way back will benefit more.

[@niightcrawlerr]

came here to say that

[@Rg-cf1ix]

Bro science at work, this has already been disproven

[@ftjosephh1817]

How come you don’t close your grip on the preacher curl?

[@desi1020]

What if I can't go to the gym? Does pullups and pushups do the same thing?

[@AudreyYun]

Concentration curl and incline hammer curl is all you realistically need.

[@jadenrivera9846]

Holy crap his triceps are where it’s at

[@Christiansstillstruggle]

Thank you soooooo much for the straight to the point no bullshit content bro we really appreciate it

[@deang8910]

Coming down a lil slower will help too

[@kuzhii8416]

Incline curls don’t actually favour the long head. To do that do any push down with the elbows by your side

[@shivamsur6127]

Your bicep is strongest in the neutral position so a basic bicep curl is superior to any other bicep exercise

[@ryanpatrick131]

With the preacher curl if possible, use a cable pulley system. Constant tension on the bicep

[@andyruiz8287]

💪🏽thanks papa

[@usersdksdfg]

how do your shoulders not burn with pain when you do incline curls like that?

[@xXxMineMasterxXx]

I would definately go for chin ups as a main power and mass building biceps excercise, then some isolation + remember about changing the grip to overgrip and hammer.

[@richmarsmichael2767]

Improve ur wrist position with wrist overflexion n u will be able to do it better bro.

[@dsbeats5657]

My favorite is lat pull down (but your hands have to be super close for your biceps and make sure to squeeze) it feels amazing like your first time doing a preacher curl and could totally ego lift with these lol

[@moisessandoval8964]

Is it bad to just do these 3 only every time i hit arms ? Or should i do it every other arm day and add in other bicep exercise?

[@ailafkapdi2279]

Never go heavy on a preacher curl. Your elbows are interlocked against the equipment and going heavy can cause the bicep tendon to tear off or lead to elbow or shoulder joint injury. Be safe and happy pumping

[@gur262]

Blah. Nonsense. I'm ready to be pulled forward or let go.

[@bigtony4356]

Chin-ups, weighted chin-ups and close grip pull-ups

[@abdulshakoor7432]

Very nice Brother

[@waqasahmed3324]

It's a myth that preacher curls target the short head and inclined curls target the long head of the bicep. Rather both are general bicep exercises and target lower part of the bicep (which fills the space between bicep and elbow) effectively due to their full range of motion and stretch at the bottom. Hitting long head and short head is all about shifting your arms angle. Just flex your bicep at the top of any curling movement and when doing dumbbell curls variations raise your pinky above the thumb by twisting your wrist outside.

[@bluecoffee8414]

Preacher curl Incline curl Hammer curl

[@evodota]

How many sets per exercise ?

[@chief8976]

Hammer curls are by far my fav with the neutral grip, I get a great pump after those.

[@abdulshakoor7432]

Please tell me bro , My right side bicep have a good masle but , Left hand musle is Not like right .. What should I do for that ?

[@NathanEall]

Does chin ups have their place? If so what head do they work?

[@maturesterben]

If you haven’t already please do triceps I am highly struggling with them. I hope you see this. I shall see you soon on YT shorts again my king.👑(if I am really lucky)

[@JH09SUMIT]

Weren't you the one saying? that incline is way too much? Keep it at around 75 degrees?

[@ahmed_md7882]

cannot isolate short head or long head preacher curl trains in shortened position incline curls trains in lengthened position!! why wrong information Max!!

[@Eruptor1000]

Does the bicep need this much volume?

[@ionkim7727]

Ya gym looks so nice

[@locngo]

Heavy with preacher curl is the recipe fir tearing off the bicep tendon

[@oscarwilson]

Could you not just do preacher curls and then hammer curls with your shoulders extended and elbows behind you? Just cuts out an exercise surely?

[@deang8910]

Why u got ur hands all spread out like that on the first one?

[@mr11265911]

So the tension stays on the biceps and not your forearms.

[@kimalegraham1948]

Great. What are the top tricep exercises? Thanks for the responses.

[@samtrigger1017]

push downs overhead extension kickback

[@ajajssksk1757]

@@samtrigger1017 dips ?

[@samtrigger1017]

@@ajajssksk1757 in my opinion everything you can do with a cable or machine is superior because the risk of injuries is lower especially when your progression reaches a point where you add extra weights to your dips its much pressure on your ellbows and wrists but yeah dips are great i personally cant do them because one of my arm tendons lays right above my ellbow and twitches with every rep which kinda hurts its nothing too bad just genetics i even feel it when doing push ups but at least with push ups it aint that bad

[@ajajssksk1757]

@@samtrigger1017 definitely. It’s not for everyone. I agree. On a side note, I read the English Quran and it changed my life. I advise you to do the same. Just look it up

[@masonmalaguti3463]

Kickbacks heck no and dips unless it’s on a bar with resistance

[@AdnanMalik-hx6xp]

1) do chin-ups - one of the best bicep exercise you can do and easier to progressive overload 2) you don’t need 12 sets for bicep workout in a single workout. Instead train bicep twice a week for 6-8 sets each workout 3) don’t do heavy on preacher curls - plenty of people have injured and torn their biceps on preacher curls using heavy weight - look it up on ytube

[@tylero3994]

Moderatly impressive biceps, but you need to switch up the exersizes you do for optimal results. There are tons of amazing exersizes to switch in. Scorpion curls are a must for me.

[@ettox543]

this 2 times a week?

[@rf4182]

All good movements.

[@dikshantjoon4117]

best combo

[@Superdanielnuguy]

12 sets for biceps is crazy

[@agaba5500]

i'll take your word for it cuz yurs look good

[@agustinalem1390]

Do pull ups and rows, that's all you need for big biceps

[@hammy9800]

heavy preacher curls... I wish. I'm so weak on that excerise compared to the other two. I'm still a beginner but I neglected the short head during my workouts now it's weak

[@top3gadgetz]

How long is the rest between workout?

[@gkang1990]

I always have wrist problem with the preacher curl..

[@ELJulitooo]

How much are those weights ?