The ONLY Exercise You Need For Bigger Biceps

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[@DJKRUUSH]

Or you pick dumbells😅😂

[@hugh_jazznuts]

Hahaha that's great point

[@tedrogers8734]

Exactly lol

[@user-oe5rr4dz2y]

Or cables

[@burlhorse61]

Looks like too much hassle

[@williamandrews1796]

Right, idk why they complicate everything these days

[@bigdripbiglifts3546]

Bros always tryna reinvent the wheel

[@getfitron155]

stupid caveman

[@thomasj6814]

Ain’t nobody about to do that lol if you want big arms just work them out!

[@fortnex9972]

Correct!!!!

[@LuisGonzalez-gl4wc]

It’s called trial and error. 😂

[@pullcarsmelly8051]

​@@LuisGonzalez-gl4wcyour arm operates in a 160-170 degree fashion, utilizing the elbow joint as a hinge. As it turns out, there aren't a million friggin ways to do that. Stick to the basics. They've lasted, while every other bullshit exercise was discarded......and for good reason.

[@Balilens]

If I do this in my gym, many people will be pissed at the cable machine waiting for that rope.

[@emmanueldenniss]

You can bet

[@rayfrazier3188]

Dont worry about what others are saying,just have fun doing your workouts 😊

[@antoniostewart3839]

You got that right. 😅😅😅

[@twill191]

Bring your own 🤷🏾‍♂️🤷🏾‍♂️

[@danielbergersen7836]

Who cares! Stop fearing what people think

[@chrisswart6247]

Also, make sure you do your cycle that week

[@AK-fk8zo]

😂

[@akiliTruthTerroristNegus]

😂😂😂😂😩😩😩

[@morganpowell94]

And 3 grams Test. 😂 he left that part out

[@taylorford3687]

Grams? Lol

[@safir2115]

💉💊💉💊💉💊

[@starr_4593]

🤣🤧🤣

[@MJgry]

@@taylorford3687 um yeah? They tend to take deadly doses.

[@stevewildeagle965]

Dudes predominantly working out the brachialis muscle here with this. Do flat bar Spider curls to fully hit the Biceps.

[@ralphruiz9121]

Exactly!!!

[@xJMAN92x]

According to Mike Mentzer cable bar pull downs are the best for bicep

[@nouseforaname6846]

Supinated close grip hits the upper portion of the bicep also, Whereas he claims that any other type of curl only hits the bottom portion of the bicep.​@@xJMAN92x

[@Workharder1776]

@@xJMAN92x reverse palm lat pull downs

[@waleedhussain7162]

Its commonly termed as Reverse grip lat pulldown​ so he is not trying to be smart but trying to say it in simple term that everybodyuses @@Bonesjonezzzzz888

[@kalenhouse]

Yes that's definitely a great exercise but don't forget about the SPECIAL SAUCE he's using to help him make those gains!

[@fortnex9972]

​@@Viper-ms9egNope! They do It even better. Trust me, I used a very light cicle for a year and a half. I gained about 30 pounds with bad diet and trainning

[@SweetPappyJones]

@@Viper-ms9egso how do they work?

[@gromswowguide7927]

@Viper-ms9eg That is so bs it’s incredible 😂

[@groupersti]

@@Viper-ms9eg You are too stupid to have a conversation with if you believe that...........

[@martinsoukup562]

​@@Viper-ms9egwhy are you trying to sound so smart? They didn't even say something wrong about PEDs and you tried to correct them. You have no idea what they know about PEDs. Not to mention you are completely wrong in your claim.

[@SpeakTheTruthFactsMatter]

“If you want massive arms… do 💉…”

[@samuelmcarthur7004]

I had the same thought 😂

[@trevorrnicholas7114]

You won’t get big arms from gear. It’s not magic

[@enlightenednomad8807]

@@trevorrnicholas7114no but difference in recovery time is like night and day you can do super heavy sets 2 to 3 times a week big arms take years without

[@symz4665]

@@trevorrnicholas7114 Pretty sure he meant gear + training. One thing is for sure you won't get arms like that without the magic stuff.

[@jaketapper8910]

@@trevorrnicholas7114 You are without a doubt a virgin.

[@ng7306]

King you dropped this 💉💉💉💉

[@user-pl4nx2bt5u]

😂

[@groupersti]

OMFG.........TO FUNNY

[@christiancarlo117]

Lol

[@liamseekins9488]

😂😂😂😂😂😂

[@2intrigued669]

Lmao FR tho!!!😂

[@HeHatesShe]

Massive arms in 2 easy steps: Step 1: have massive arms Step 2: do this exercise

[@hamham0609]

Step 3: 💉💊

[@MistaKnifeguy]

That's a good exercise. The rope keeps the stabilizers active, and the tension is constant. That grip is going to put a load on your forearm flexors though, save it for late in the workout.

[@CrniWuk]

Or just do Hammer curls ... which are also better in terms of utilizing weight.

[@brianhaberkern9163]

Why is everyone trying to reinvent the wheel! Use your traditional movements but most importantly do what works for you...keep it simple!

[@johnathanbeicher536]

Bending over at the waist gives you better bicep only engagement by taking out front delts. And forcing palms out hits the peak of the bicep best. It’s not reinventing the wheel…it’s improving it. Would you rather have wood or alloy wheels?

[@spritelylad]

Basically, because that won't make anyone money.

[@kyedankurz2783]

@@johnathanbeicher536 just use dumbbells tho. the rope and plates are unnecessary,

[@AJMPOPS]

I’m with you.

[@ltnvideo]

exactly. do what works 💉 Keep shit simple

[@caffeineisking8132]

Monkeys on so much gear he thinks he's reinventing the dumbell

[@HOMER_R.O.C]

this actually is better than basic bicep curls.. idk ifnu ever worked out b4.. but if u did u would know this is better and not jus a monkey

[@FrankKnights]

😂😂😂😂

[@kyedankurz2783]

@@HOMER_R.O.C mate, just hold the dumbbells in neutral grip instead of using this method if you get better gains from neutral grip compared to supinated grip

[@bo49685]

@@HOMER_R.O.CI don’t this you have ever done a spider curl!! You don’t need a rope and plates!!!

[@DJB1942]

🤣🤣🤣

[@desertkhal]

Just do it with the ez bar 😂

[@paulmidgley8040]

Yeah that's what I was thinking. Can't be doing with these weird exercises people are coming out with when it's just as good using the dumbell, bar or cable machine. Stick with the basics and stop trying to be flash. But hey that's just me, I'm old fashioned.

[@briandazio4833]

Way different. These are hammer style. Creates width.

[@desertkhal]

@briandazio4833 Not sure what you mean by width, but both EZ bar and rope hit the 2 bicep heads with ropes targeting the brachialis more effectively. If that's what you meant, then I agree they should still be done. But my point was that the EZ bar doesn't leave people at cable machine searching for the rope 😂

[@charlescopley3463]

The slight rotation outward at the end is the only reason for the rope.

[@TheSupart91]

​@@briandazio4833 then use dumbbells 😂😂😂 its actually called spider curls hammer to neutral

[@makutin]

Neutral grip meaning more of forearm activation. Want bigger biceps? Supinated grip.

[@johnathanbeicher536]

No. Your ROTATING the grip which drives the bicep activation. Do a bicep pose…then rotate your forearm…notice the full bicep activation. BTW, you literally have forearm activation on EVERY exercise you grip a bar or dumbbell with. And I would love to see you train your forearm using a neutral grip. You train them my raising or curling the bar/dumbbell at the wrist with a supinated or pronated grip. 🤦🏼‍♂️🙇🏼‍♂️

[@doctordre3672]

@@johnathanbeicher536ur definitely wrong buddy. Neutral grip works brachialis way more than biceps

[@stevejamieson8468]

Underhand, close grip lat pulldowns which Mike Mentzer recommended seem to be working good for me. I will give these a try next time I work biceps

[@ckvon9644]

Yes, both are excellent, and close grip chinups.

[@skyrimtroll69]

mike mentzer's advice is gonna get you torso dominant lmao, stop listening to geared lifters

[@BigDog-tn8re]

Rope,plates and gear. All you need to get jacked

[@joshuatucker2521]

No, you weren't listening. Clearly you also need an incline bench 😂

[@BigDog-tn8re]

@@joshuatucker2521 no wonder I’m not in Gainesville

[@IAMda1967]

I will do it when “Squat University” tells me it’s OK 😂

[@user-km4mj7nl3n]

Udergrip pullups is all you need

[@user-wb4mz6iy4b]

They forgot to mention the gear.

[@elcucuy02]

Its not all gear buddy, it's not magic, stop feeling sorry for yourself and do better

[@user-wb4mz6iy4b]

Well duh. But the guy in the video is definitely on gear. Stop being dumb and get smarter. Lil guy.

[@canineconstrictor6349]

I respect the ingenuity. It looks like it would work.

[@scottphillips2921]

The days of Gerwen dominating darts again are truly FINISHED 😂

[@JoelMH992]

Martin rios gonna have a field day with this video 💀

[@powerofme7144]

Feed me more! Ryback finally got work. Nice.

[@HarryPnass1]

This is hilarious love the goofy exercises and even goofier sound effects

[@MG-jy5qx]

This is more of a brachialis exercise

[@treesaremadeofwood2145]

Finally someone with some brains, people just need to stick to the basics instead of trying to re invent the wheel.

[@agnes6585]

great idea for top for biceps, many thanks

[@Haaaderkaderka6573]

Sometimes just changing up how you work a muscle helps keep things interesting.

[@ericgraham4215]

Everybody has tips for massive arms. As long as you have good form and time under tension...youre good with whatever work out you choose

[@williamanderson3643]

Great video and thanks for sharing

[@lbdarden6]

The funny thing is they say this is the ONLY BICEP EXERCISE YOU NEED, BUT THE DUDE IN THE VIDEO CLEARLY DID WAY MORE THAN THIS TO OBTAIN THE PHYSIQUE HE HAS.

[@jayamansinghani3118]

Best Exercise, best bigger biceps workout 💪.🗼💪🗼🙏

[@whogotcheese9002]

That's actually a great idea I bicep curl 240 but this is peak so I'll do this sometime 🔥

[@paulblake1164]

My only issue is that he has massive arms already, so it looks like the exercise works.

[@brettlinthicum6649]

If you believe this exercise works you are dumb.

[@agnosticpatriot]

Use a cable machine and do the same.. Max compression and slow release..

[@niks3595]

@@agnosticpatriotit is different

[@bruceleroy8063]

Thank you sir! Now i just have to gear up and watch the gains roll in😂

[@Turco949]

For bigger peak, you need to train the long heads of the bicep which occurs with a wide grip which is the opposite of what he was doing.

[@ahmaddamra5847]

You mean standing cable curls!😂

[@drew63215]

Nah, leaning forward will keep more tension on the biceps and shifts the arms in front of the body. That's why spider curls are one of the most effective curls you can do.

[@ahmaddamra5847]

@@drew63215what’s up with the rope though

[@agnosticpatriot]

😂 and lean forward

[@miguelangel7006]

What a great idea 👌

[@danroydsbarbadostravelvlog3057]

Great workput exercise

[@Numerobis24]

Intresting maybe i try this next workout thx 💪

[@rameshyadav-zr4gp]

Bicep hammer curls 🎉

[@Jd19808]

Love this, no stress on the wrist

[@Irfan_sheikh7676]

My arms are paining just by looking at this 😭

[@zackc2796]

Must be a shortage of dumbbells or barbell in this guys gym 😂

[@mickjones2871]

I want my biceps to turn Hulk green 💚

[@cringebinge1106]

The sound effects crack me up

[@BlkKahuna67]

Def gonna try

[@philipmontanti7344]

That looks like a great exercise I'll try this!

[@michaelfera5515]

Rope Hammer Spider Curls. I like it.

[@kylewattssurfing3266]

NICCCCCCCCCCCEEEEE YEEEEEEEEEAAAAAHHHHH!! ✌️😎✌️

[@4mikeyd]

Awesome Technique.

[@onetimes1]

Or, you can just use the cable machine that's already set up for you.🤷‍♂️😬

[@kalemos]

If you'll use the cable machine in your own feet, it will be much easier. The secret is in the bench, but you can do it with dumbbells.

[@jasonconnors8644]

Use a preacher bar , wide , close grip

[@ericantilla4685]

Fantastic way to show us what each move what muscles it effects greatly

[@willsal7806]

The supination at the top is the only thing that makes this different from the traditional spider curls

[@alexkama4834]

You can do same thing, one arm at a time with the dumbbell. You can improvise with anything this particular example is not the only biceps exercise.

[@edwardpage3419]

“Lift the weight purely with your biceps”…fellas, I figured out where we’re going wrong

[@Ajax_97]

Have fun, forearms will fatigue before you get a good bicep lift.

[@zathron6572]

It's good, and the guy looks great, I would like to see a newbie start this and see results

[@jberryberry6677]

A resistance band would be perfect for this movement

[@mikeharris3988]

Good advise

[@michaelglowacki9885]

Beast mode

[@user-winstonsmith]

You can get the same results using the rope on the cable machine bending slightly forward.

[@LamarQHolmes]

Do reverse grip lat pulldowns.

[@nsideoutn8439]

Dude is a beast

[@rageagainstthemachineragea2497]

Great 👍🏾 Variation! 💯

[@REDCARSCoverband]

this will give great tension on the underarms as well, pinching the ropes. As i am injured a little bit there, this i would avoid and instead do a preacher curl not giving to much stress on the hands and underarm.

[@MichaelJwolf1984]

this guy is on so much gear, please

[@MoneyTary26]

At first, i thought dude was Ryback WWE 🤣🤣🤣

[@edmondcarter9457]

I like that I never seen this before

[@sadfrew4rewfadsfg]

after over 20 years of training experience, I know that the man in the video did NOT build up his arms with this exercise, don't let fool you and learn anatomy of the biceps. In this exercise, the brachialis, i.e. the arm flexor, takes over about 70% of the strength. To get arms as thick as this guy's you need to isolate the biceps. And how do you do that? Go to the biceps machine, one-armed movement, hang your armpit as well as possible in the padding of the arm rest, then turn your upper body completely to the side, supporting yourself with the other arm that is not being trained. Now let the weight rest on the ball of your hand, LIE DOWN, do not grasp it with your fingers (fingers are connected on the brachialis and forearm), and roll your hands in towards your body as far as you can (as with the bicep pose). Start with a light weight and do 40 repetitions WITHOUT tensing the muscles - just lie on the bar and concentrate on the movement. Your biceps will now gradually activate all the fibers and you will feel a lot of pain arround 25-30 - do 10 repetitions more. Now double the weight. And do 10-15 repetitions until you can't do any more Do the whole exercise in slow motion, 3 seconds down, 3 seconds up. Vary this from month to month, shock your biceps in between by doing 1+3 with a lot of weight (fast up and slow down again) Important: NEVER... I said NEVER fully extend the arm, you will lose the muscle and there is a risk of tearing the muscle (even with light weights). Always check if you fully hang your armpit as well as possible in the padding of the arm rest - I never sit on the seat, I kneel with one leg on the seat cushion (it's all the way down) and stand with the other leg to have stability and to push myself fully into the cushion with my armpit - absolutely nothing moves except my forearm) so never open up completely, the whole set is a flowing movement in which you never let go of the muscle May you will also feel pain in your shoulder for the first time training your bizeps - cus inside you shoulder your bizeps has its origin... Have fun and good luck!

[@AB-lb4zv]

This is literally what social media fitness focuses on . Finding an exercise adding a twist to look like something new and more appealing on camera 😒

[@josedavidmelerosuso7276]

You are working the brachialis, bro.

[@curtisantonieospears3885]

Great Guns. Great Workout Routine. Love It.

[@boejiden855]

Everyone complaining about complexity and a new technique completely miss what its intended to do. The rotation at the end (supination) directly actions the bicep in a way that dumbells and bars cannot due to the rotation, which is key for actually targeting the bicep and not the brachialis.

[@DanMarcelino]

I just use the rope on a low cable.. much easier and you can lean forward and back and hit them slightly differently.. but wow what a great finisher 👌🏼

[@Deondre_Clark]

That's the first time that guy ever did that without dumbbells

[@malcolmdjalo7050]

I literally do this workout with a multi- grip bar, might try this instead

[@Algolxxxxxx]

This also helps in developing forearms since you're forced to tightly grip that rope.

[@cashrules520]

You get the same results doing pull ups and chin ups. You can do modified versions also by adding weights, spreading your hands closer/further away...

[@stormrhode2330]

For anyone wondering, this is basically just a gimmicky spider curl. 😅

[@cain2coldd866]

This guy dont miss

[@giorque]

You can use dumbells, Kettlebells, You can use Even 2 puppies... With stereoids You are gonna grow massive arms no matter what

[@gregbabcock9396]

Most rope attachments have thick plastic caps on each end that will not fit through the slots in the sides of dumbbells .

[@seankelly9998]

That’s a nice move

[@MrJohnlawson]

Beast

[@Ken-qq6gp]

This guys been on so much gear his chest sag s like his libido

[@williebeamen2171]

I like this one

[@carloshirmiz6250]

You’re working the brachialous

[@dougmurray3692]

The key is speed of contraction, and angle from gravity. Bicep curls have a large percentage of loss in the movement b/c the resistance is low at the top of the arc. No matter what you use to correct this problem, BE SURE your tension is equal on the most tense position THROUGH the entire range of motion. Lose nothing, but GAIN resistance where the obvious default is not lifting the weight. Balance a broom stick in your palm vertically. Now, grab the end of the stick with one hand, and arc it down slowly. At what point in that arc is it difficult? Raise it back to vertical, where does it become easy/easier? The 11:00 o'clock position? Create tension at that point and through to complete contraction. Do THAT with every muscle, every head, and every exercise. But keep your speed deliberate and slower.

[@yehiaismail2451]

This excersise Is for the brachialis muscle except for the pull as the wrist is twisting

[@slor008]

The gyms already low on these ropes.. I’ll get jumped if other gym-goers sees me doing this shit lolol

[@aestheticsforever9342]

I love alternatives I’ll give this a try 🤞🏾🤞🏾🤞🏾🤞🏾😎😎😎

[@allthingsinvestingandfinance]

Bro looks like he’s always in tension 😂

[@danielconqueror3360]

No….just be consistent. Nothing can resist consistency.

[@asc1378]

Dumbell was invented in 17th century People before 17th century:

[@Freightorious]

It is a badass iso lift though to get the peak

[@KettlebellMaxxin]

Yup!

[@muamerblazevic]

If you want massive arms do this exercise. An exercise with a standardised form that you can also load well and progress on it either doing 5×5 or 3×8 or whatever other reps and sets you wanna do. 4×7 why the hell not? Just keep getting stronger and that can be done in many ways. You can grab a weight that you struggle to do for whatever reps for whatever sets resting let's say 3 minutes on the dot. If you one day notice that you're controlling it way easier on the way down and that it's just not as hard as it used to be then up the weight a bit and repeat.

[@-engin7033]

can’t you do this with cable machine

[@mmonty3288]

yes, daft bastards making things more complicated than it is...

[@derek7063]

Yes

[@elroyjetson6380]

No. Its not a pully system ​@@derek7063