This One Move BLEW UP My Biceps, Traps, and Forearms - Goblet Curls

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@rayparker9163]

I’ve been losing weight this year and I have 3 months left till my goal. I will be using your videos to help me reach my objectives, so I appreciate your advice. Please keep up the good work.

[@cryptocsguy9282]

@@rayparker9163 Good luck :P keep working hard

[@MEWJr90]

What happened to Grant Stevens channel? Did he delete it?

[@TheBioneer]

No, he’s been hacked! He’s in the process of getting it back. Immensely stressful!

[@MEWJr90]

@@TheBioneer Dang. I'll keep checking back on occasion. Thanks for letting me know.

[@Omnicortisol]

Sorry your arms blew up, sounds painful

[@TheBioneer]

😂😂 So much blood!

[@Yohan421-e5g]

nahhh😂😂😂

[@christopherellis2663]

It was all the new shirts 👕 to fit the thick neck that really hurt 😂

[@jasondavids3895]

​@@TheBioneer Shalom

[@Josiah329]

Damn bro looks good nice biceps man aspire to look like you.

[@neildobbs7278]

Im always stretching in public or curling my grocery bags, but to see you swinging that garden chair even on your own property. I salute you sir. We are all fitness weirdos

[@robosing225]

I thought i was a little weird walking the big trash bag and curling it all the way down to the bin, or purposely taking as many groceries i can fit onto both arms 😂

[@N1njaf3tus]

9:16 Underrated functional training move for fighting the goblin horde

[@Guts_Brando]

LMAAOOO

[@patcho7518]

Gonna use this next harvest when they come for my crops

[@CRLSMORA]

My mother was not very happy when I attempted that move. She was still sitting on the chair...

[@JR41N3]

LOL

[@frankthomsen2350]

The SARM goblins.. 😁

[@codywalper22]

I just curl my soon-to-be 2 year old. I reach "failure" when he starts flopping and launches his tiny feet into the family jewels. Then I just lie down on the cool, kitchen floor and recover.

[@TheDovahkiin05]

5 sets of cojones blasters

[@Heeroneko]

You got like a modernized bronze era body build n it's awesome.

[@TheBioneer]

Thank you! 😁

[@swedneck]

oh man that's it, he has the same build at Civ 6 Gilgamesh! i kinda want to see a pivot from talking about "batman exercise" to "gilgamesh routine" now..

[@FabiusPyromanus]

It's like a bronze/silver era hybrid. And true. It's awesome!

[@ramkitty]

Children are the ultimate goblet curl growing with gains

[@nunchukGun]

Like Milo of Croton.

[@arifreyrsveinbjornsson2316]

Yes but then it becomes a goblin curl

[@Hibrnaldo]

@@arifreyrsveinbjornsson2316as a dad of 2.5 year lively boy, I can relate😂

[@Sebbir]

It’s cool how the progressive overload happens automatically over time

[@miasma19]

Yep, until they hit 7... then your back snaps trying to pick them up 😂

[@SecondThought]

Just wanted to thank you for all your content. I hurt my back lifting heavy about a year ago and your functional training tips have been a game changer for me. I can now exercise without pain again, and I feel more capable overall. Keep up the good work!

[@TheBioneer]

Appreciate it, man, thank you! And keep up the excellent work too!

[@firsnamelasname6629]

I’ve been doing what I call “cannonball curls”. Hold the round part of the kettlebell and curl. Your fingers will have to work very hard and your pecs will have to squeeze the whole time. Feels great

[@StraitjacketFitness]

Feels great.... Just like y0rm0m. #TrueStory

[@nickmonkey284]

Love the way you lifted that chair into the air at the end A much underrated exercise

[@snipi5884]

Hey, your channel has helped me a lot, you have so much info on this channel. I just wanted to say thanks to you, I can feel the love you have for the channel.

[@BillyOnYouTube]

I've been watching you for almost a decade now. It's crazy to see how far your physique has come so far.

[@thebtjackson]

Literally watched your short on these and bought a kettlebell immediately. Been loving utilizing these curls and doing goblet squats!

[@EricMitton]

Wait until you try kettlebell swings. Game-changer.

[@Dice_Barons]

youtuber @MarkWildman is great for kettlebell - huge amount of detailed excercises

[@thebtjackson]

@ yes! Love kettlebell swings too 💪

[@OOnhar]

blowing up my biceps and forearms to this video rn

[@backupacct2165]

pause

[@slushyslushy7777]

Ayo?

[@MeaninglessStandards9070]

What is bro talking about 🤔

[@philspaghet]

Ayo? 📸🧐

[@OOnhar]

@@MeaninglessStandards9070 kettling my bells obviously

[@samfisher5302]

My issue with high rep curls is that I always get tendinitis in my elbows, and it takes me weeks to recover. Do you have tips for avoiding or curing this problem? Cheers! 🍻

[@TheBioneer]

Thank you so much!! Well what has worked for me and others is training with an overhand grip. Throw in some pronated barbell curls. Check my video on elbow strengthening for more. Hope this helps!

[@samfisher5302]

@ 🫡 thank you, sir.

[@ryanericksen1223]

I expected a ten minute monologue before getting to the exercise. Great it’s in the title too. Thanks for the great content.

[@2TIME9394]

Alright, I saw this and thought of my kettlebell, went grabbed it and did the exercise, I’m telling you right now. My biceps, traps, forearms be burning and pumped. Definitely adding it to my workouts. Thank you Bioneer.

[@joshuarosier3871]

I did the same thing. I don’t think I’ve ever felt my traps burn like that!

[@luffy78100]

@@joshuarosier3871 you the curls or the goblet squat ?

[@joshuarosier3871]

@@luffy78100I did the curls with high reps and lighter weight (26 lbs). I did 3 sets of 30 the other day. Killer! I’ve done plenty of goblet squats lately too. Goblet squat curls are also fun!

[@michaelrredford]

Thanks!

[@TheBioneer]

Thank you so much! 😁

[@Heeroneko]

Backpack would be one of the best makeshift ones for this probably.

[@BruizerBlue]

Great point!

[@penumbramine]

solid

[@SuperNictastic]

I have recently set up a bit of a gym in my garage and I have been doing these and they are my favourite bicep curl by far.

[@jamessantimarino2402]

Goblet curl, goblet squat, goblet front raises. All great. Well done as always sir. The waiter curl is similar but palms up with a vertical dumbbell.

[@oumarh.gassama8063]

Wow, one of my favorite excercises that I sadly neglected recently. Now I will bring it back more frequently. Thanks for the video!!!

[@brianbachmeier34]

Please do a collaboration with The Stone Circle.

[@camelconversions4924]

Yes!

[@kevinmiller3084]

I would love to see that

[@Eudamonic]

This is now my go-to curl

[@MuscleControlCenter54]

dang it...just did biceps today. never tried goblets before. next week for sure. thanks. looking great!

[@gdubbg5306]

Dude. I love you channel. Lots of inspiration over the years. When I saw you first do the goblet squat I remembered when I very first got into kettlebells doing goblet squats. Then sitting at the bottom and doing goblet curls. Ive been training in a different way lately but gonna bring these back. Keep up your awesome channel!!!

[@patslee1394]

thank you to squarespace for enabling this content provider to give us the information we need and help us stay safe while trying to get fit. 👍

[@SpaceMonkeyGVTV]

Goblet Curls are Epic !!!

[@hulkthedane7542]

Yes! Not only did this video give me better insight into this exercise, which I have done for a while, but wondered if I could/should do more, so that I am now confident to do it more often. You also gave me a better name for the exercise; I have been calling it "2 hand KB hammer curl". Far too many words. "Goblet curl" is better. Funny thing is, that I know other exercises named "goblet...", but my brain has not put those bits of info together in a useful manner. Train hard, stay safe 👍

[@martinw245]

Its also a hammer curl. So putting more emphasis on the brachialas. Edit: I've just done 4 sets [with tubes] close grip hammer curls, fast reps, avoiding tension in the eccentric... far less golfers elbow irritation, good pump in biceps and forearms. You may be onto something here. Much better for my dodgy elbows. Fully supinated and emphasising the eccentric is certainly irritating for my elbows.

[@DevinsCalisthenics]

I feel you on the dodgy elbows brother!

[@martinw245]

Yep. Right elbow, golfers elbow, was sustained 30 years ago and still plays up if I'm not careful. Left elbow, also golfers elbow fired up 6 weeks ago. 🙄 Sticking to hammer curls certainly helps a lot. As does not going nuts with eccentrics.

[@DevinsCalisthenics]

@martinw245 sorry to hear that. I've got it in both elbows now but took a month off from all pulls and narrowed down the irritants. Things have improved and hammer curls and negative curls are fine. Oddly enough, toes to bar, would flare them up if done in a high rep count. Right now the only pulls I do are pronated rows on a bar (the extra movement of rings flares them up) and bicep curls, but easy on the supinated ones.

[@martinw245]

@@DevinsCalisthenics "I've got it in both elbows now but took a month off from all pulls and narrowed down the irritants." Yep, seems the best strategy, to lessen the irritants.

[@DevinsCalisthenics]

@martinw245 yes, It took me a year to realize that is was gradually getting worse and affecting more exercises too. Even after a week off though there was significant improvement in pain levels. It's really a mental exercise, can you quit doing something you enjoy for 3+ months? 😬

[@deanduplessis433]

Yeeees! Was needing a new Bioneer video!

[@Wo1fLarsen]

I enjoy this move as well. Being trying it seated lately also. Nice switcheroo.

[@李振藩-t3c]

support from Hong Kong

[@thebodykeepsthescore2828]

Dont need it.

[@Frankcohle]

@@thebodykeepsthescore2828 least obvious CCP agent

[@burningwindstwistedlands]

@@thebodykeepsthescore2828 😕

[@Eudamonic]

@@thebodykeepsthescore2828agreed Before the Mr Lee above argues back, please note I am also a Mr Lee from Hong Kong 💪😉

[@fredyang1531]

@@thebodykeepsthescore2828 fr

[@cucciafr68]

Perfect timing. I just started adding these into my work week at home. Looking forward to the results.

[@Mojitto-San]

I was browsing to buy a kettlebell lately; this is just more motivation to get myself a kettlebell now. gonna add this exercise to my routine for sure

[@TorquemadaTwist]

Rocketlok makes a great adjustable kettlebell.

[@alexmedh]

I can also recommend getting an adjustable kettlebell! Great value

[@grasslandgraphics]

This is my favorite fitness channel by far. Keep up the great content man.

[@Varxiva]

My guy, your physique is so distracting that I often lose focus on what you're saying cause I'm just thinking, "Goddamn, look at that body!" You're a god, man. Recently purchased your SFT 2 program and it's kicking my ass. Thanks for everything! You have my support. You're helping countless people's lives. 🖤

[@SixDigitOsu]

I really like your videos, you always manage to give interesting information on very underrated exercise You have one of the best physiques on KZbin too btw

[@theItalianshamrock]

I do this with 25lb Dumbells. Reverse curl max, then switch to hammer curl, finish with regular curls

[@TheBioneer]

I do exactly that, too :-)

[@yankrob]

This is a really cool simple workout that can be implemented into any schedule. Appreciate the vid. Keep up the great job.

[@julioaurelio]

Your physique is looking awesome!

[@neilwheel]

Brilliant tip!

[@daveclifford7895]

Great video ! So is only eccentric contractions that really beats the muscles up . I know isometrics doesn’t . I never knew this about concentrics many thanks 💪

[@mr.ferg0112]

I grip it the other way, makes the leverage more difficult and puts more emphasis on the brachioradialis. Great video as always!

[@carpay530]

Awesome video. As soon as yesterday I started doing carries with dumbbells in hands and arms @ 90 degrees. I think similar bicep/forearm/trap work. Worth a look. Love how you snuck in those spinning chair whips at the end. My attention was starting to fade and then bang! Right back to the vid like WTH?!? Hahaha thanks Adam!

[@rubenalvarez6830]

Thank you for this information brother. I am going to do them right now.

[@EspressoRob]

its crazy you have touched down on this concept as I've been applying this strategy and theory to my own training now about 6 months .. I to came upon the idea of neutral grip being a functional element of daily lives .. also , we stand in neutral grip and with daily sedentary lives we grow tight I neutral grip ... I believe from an ATG theory of stretch / straightened it should be applied to the origin /location where the sedentary restriction starts ... neutral grip to gain that maximum mobility and full blown out muscle contractions into external grips ... I also enjoy neutral grip deadlifts , pushups as your demonstrating , single arm neutral overhead presses , neutral chin ups, neutral grip tricep extension kick backs (to enforce postural support) neutral grip front raise , neural grip biceps on incline in a stretched position which open the chest and front dents incredibly ... I also do apply other grips such as pull ups as I find they are great for mass builders also ,.. but neutral grip for me , coupled with fat grips is the gateway to mobility for myself on a few body parts

[@lgray9227]

Great video once again. Here's a tougher variation: Take one weighted end of a dumbell, press four fingers from each hand into the middle of the weighted end closest to you( near the handle) and your palms into the outside. Take your thumbs out completely. The mechanical disadvantage and increased torque from the longer moment arm make this a great version of the goblet curl.

[@comso3632]

Absolute best KZbinr in the world 👍👍

[@corradosereni7085]

You know, you look like an honest decent guy, someone who can be trusted, and I do trust you, so, I give you a like and I will put to practise your unusual and down to earth training tips , tomorrw. I am sure your way of training will suite me just fine. Tks.

[@cannedpineapple2702]

You have such an old school physique i love it. You look like a bronze age gymnast, incredible.

[@tarragonadreamin]

Evening Adam. Don't you find that doing these curls or other exercises in the evenings affects your sleep? Many thanks!

[@TheBioneer]

I am fortunate - these days I fall asleep near instantly under any circumstances 😅 May have something to do with being a parent…

[@Peshur]

@@TheBioneer Regards " energy for parents" Have you experimented with NMN? Im 2 months taking 500g in the morning ... it's extraordinarily effective. ...like no other "supplement" ive ever taken.

[@davidszachno2782]

I used the squat variation today and thought it was great 👍🏼 thanks

[@BuiltByRico]

Great work brother!

[@pranakhan]

Between curls and squats, You have a strong compound set with the kettlebell. Alternating these with the Hindu Pushup/Squat with a weekly Yoga or Qigong session made me feel great all month. It's time saving, and health preserving.

[@silverfox8801]

Considering you’re natural you’re a beast! Well done 💪🏼👊

[@agentorange3927]

I like just how functional this exercise is and how I can see the effects of doing it in what I do from day to day, like getting firewood and lifting bags of seed or animal feed.

[@CodingLiteracy]

This ONE exercise would have amazing transfer to ALL grappling sports, BJJ and wrestling alike. I am going to see about buying myself a 20kg kettlebell ASAP. Really glad this video caught my eye!

[@robmitchell13]

Yes! This is one I discovered a while ago and I can concur that it makes the arms bigger. I feel it in my chest and lats too. One advantage is that it doesn't take much warming up, so instead of part of a workout I often do these more casually. I do 10 sets of 10. Hanging out my washing, cleaning around the house or, as a seasonal option, writing Christmas cards can all be done while putting a set of 10 out periodically until 10 sets are done.

[@johnnyyukon7887]

Your looking great Bud! Keep your vids coming. Really appreciate al your tips, particualry for and old guy like me!

[@royalguarduser2331]

Excellent this explains my chest/frame growing. Haven't been in the gym long enough to explain it. But I did this movement of lugging something with a bias of a upright row. Thank you great advice here

[@Martyn_Wolf]

8:48 Been doing this style for ages since seeing a video about using kettlebell. Eating enough protein and good rest helps I find. Been using a 12kg now along with my 8kg... Fuck it burns I enjoy it. Usually go for rep ranges of 31 that's my current limit regarding technique/form failure

[@rlok]

It would be really interesting to try and develop an arsenal of these moves that hit (most of) the entire body with this same feel of being versatile equipment-wise, good for strength endurance, good for gains, easy to recover from. I'm guessing the chest/triceps version of this would be the pump-style pushups Adam likes. Maybe something like a constant-tension goblet squat for legs and glutes? Back is more difficult but I guess some sort of bent-over row or pull-up?

[@Andreas1716]

Just replaced the original curls during pull day of your superfunctional training/protean routine, but I will implement it on other days now! Thanks for the advice!

[@gordon3988]

I like to do something similar with a KB, but using a strong towel though the handle, also works on grip and forearms. Sometimes with a isometric hold on each rep, but that’s a different type of work.

[@Xecoda]

Do you have a video about a deep dive into traps? And how they relate to the romboids and the scapula? And neck pain?

[@TheBioneer]

That I do 😁 Search “Bioneer traps”

[@Chibiruda]

Thanks mate!

[@Eudamonic]

Do a video on shuffling please sir for cardio. I am planning to learn it as an alternative to running. I believe it is the most accessible form cardio where you can do anytime, anywhere, in any footwear. After enough practice, you gain fitness and a unique skill to flex.

[@AKAMMArduk]

I keep the eccentric a little more slowly and controlled as my biceps recovers really fast and the weight isn't that much for my traps and lats. Also great with an sz-bar in an inverse grip but the kettlebell is better cos it's a little less forearm so I can go a little heavier so thanks for the inspiration.😊

[@jaystontonnelle2186]

I’ve been doing this for a week now when I first saw it in one of your shorts didn’t know what it call but I’ve noticed gains

[@edsweeney6843]

How many sets of 25 reps do you do at a time?

[@HarigovindSasi]

Halos from parallel have been a game changer for my arms. The pump is nothing to write home about, but the overall size of my forearms, biceps and triceps have grown massively. I generally do about 20-30 reps in each direction as part of my circuit 2 reps each direction per set. I'm not very strong, so I do with a 20kg KB.

[@mischiefcommittee]

Once the biceps are cooked, flip and do over head triceps extensions 💪

[@jean-baptiste1834]

Great exercise, thanks! I knew that lifting my kid from the ground could be translated in some exercise idea, I can't believe I didn't think to use my kettlebells 😅. I subscribed to this channel recently and it was a really good idea. I leave now I have goblet curls to do 😁

[@Fran-or3lt]

Love your content…the chair windmill had me in bits. 😂

[@wubear26]

Loving the content Adam Thank you for this tip as I have been doing the goblet curls ever since you mentioned it. Noticed a big difference.. Have you tried rope flow training?

[@TheBioneer]

No but I really want to! At one point was going to colab with the creator but then life got in the way. Been meaning to reach out again!

[@wubear26]

@@TheBioneer Cool. Wishing you and your family alll the best.

[@benlong224]

Just as a ruff guide what would you is a typical rep range? I'm guessing it's sets of 20 to 30 ish? Cheers always enjoy watching your videos and have incorporated many of your ideas into my own efforts!

[@DavidLoveOfficial]

Great work!

[@Graphics21]

I recently started using a kettle bell. I didnt realise i was doing a goblet curl, but i was doing it with the weight on top. It real burn my grip and forearms. Such a great workout.

[@wilfredotorres6628]

Hi bioneer , there's a couple of exercises that you can put in there the hammer curls and the upward Rlle very difficult to do and will build up the arms and shoulders...n

[@darrencarson4736]

Squat / Curls , love it!

[@christianblack2916]

Ooooh, I like that. I'll be swapping my low-rep single arm kettlebell curls for that. But is there a counterpart exercise to hit the triceps?

[@LostCityExpeditions]

Been getting into kettlebells more this past summer and did these sometimes. They always felt harder than normal curls for some reason, never realized why.

[@matthewwolf1793]

Good one. Do you feel that quite soon after, the ‘blown up’ feel and look dissipates, or have you found it adds to actual growth? Cheers

[@DreamTerrorist]

Have you messed with double handed cleans when kneeling on both knees to isolate the upper body? I was doing those for a period of time and I swear I was onto something. High reps just like you mentioned for these curls. Works your forearms, biceps, triceps, chest and core even. Something about the pull-up to catch motion.

[@PriestMars]

0:14 yeah, baby

[@tittat9351]

Hey, could you do a video about different ways to train upper chest with a kettlebell?

[@HawtStyle3000]

Would there be an antagonist exercise to pair up with this for balance in body posture?

[@ProbablyLying]

Thanks for this. I bought a couple 20 lbs kettle bells a few weeks ago, and they really work the muscles differently from dumbbells I find. I’m going to goblet curl with a 20 lbs but it might not be heavy enough

[@nunchukGun]

Bands would be a good way to bias it toward the concentric even more. I use high rep band work for my elbows as a warm up. You can literally just relax and let it go on the eccentric with no risk of injury. I doubt it would hit the forearms as hard though

[@sueorosz8886]

I think it’s time to get a kettle!!!! ❤ I love this… I will use 10 minutes at the end of my workout to do these! Thank u 🙏

[@reasonabledoubt6908]

I keep going over this high rep or not to high rep. But I always get a better pump and feel enter for .. better conditioning too. 👌

[@TheWeardale1]

great, I've been doing these for some months and love them.. mondays i do 3x10 @ 28kg kettebell and part of that routine i also do 8 goblet squats with 30kg vest and 28kg kettlebell - plus many other stuff... and a friday i do 8 rounds which includes 8 Bicep curls @ 28kg kettlebell :) i like doing kettlebell halos too, however, i was doing them @ 8kg, then jumped to 24kg (the next weight up i have) and was doing 3x14 but was hard going... I'd ideally like to do them with a 16kg or a 20kg kettlebell for high reps..

[@technosworld2]

This has been great so far with a 35 pound kettlebell. The only issue I have is grip/comfort with this move but I'm hoping it will improve over time.

[@austinmemmott0007]

I was just saying to my workout partner how I want to grow my arms. Plan to incorporate this asap! Are you doing a single set to failure with a kettlebell you can go to high reps with or are you doing multiple sets? Is this a 1 x 50 or like a 3 x 20 type of set up?

[@samuelzins5089]

That chair swing got me

[@Hari-Harmonies]

I remember the first time I worked out consistently, I got a thick neck, but the arms and shoulders didn't follow. I'm hoping to get a dumbbell for Christmas but we shall see. I really need advice on what to do with my shoulder issue I've mentioned in previous comments on your videos. Thank you again for a great video.

[@NN-sp9tu]

Pull-ups are good for biceps and triceps, traps, (not to mention lats) plus rounded out my rear delts as a noob. I didn’t see those same gains doing isolation exercises. The pullup was game changing for me, seems similar to the kettlebell curls in a way

[@red-rr4si]

try side laturls those will make your shoulders wider and skull crushers or dips are good for triceps

[@andrewlopson3394]

Jacked!--that is quite awesome...good on you!...thanks for sharing.

[@lucusperrone248]

I love the idea behind working out where it’s just like “Yeah man just pick something up and fling it around” 😂 The chair at the end was peak.

[@larrybolt]

9:55 looks like it comes straight from a video-game (eg. thief: The Dark Project). Nice video, good to sometimes be aware it's not all about pure strength and the more body-builder-esque style exercises also have more benefit then just looking more buff!