TIER LIST: The Best and Worst Bicep Exercises

[@agentperry8347]

S+ tier: Curls in the squat rack

[@BasementBodybuilding]

Spoiler alert ‼️

[@kamo7293]

s++

[@bullinvginshop9011]

As long as they resemble a hang clean.

[@zerrodefex]

Some men just want to see the world burn.

[@user-he4ef9br7z]

I do pullups in the squat rack for maximum powerlifter seethe.

[@laegu5430]

Geoff will have to cover this in the sequel

[@BasementBodybuilding]

No, he has to take his video down and reupload it with mine in S+ tier. It’s only fair.

[@AlmostlessThanHuman]

In-between his daily doses of Turkbuilder

[@nh1776]

@@AlmostlessThanHumanit’s always entertaining to see the nonsense you spout under all these videos

[@AlmostlessThanHuman]

@@nh1776 thanks bro I try hard

[@nh1776]

@@AlmostlessThanHuman good to hear, keep it up

[@zerrodefex]

Only criticism is that the tier list is too small to be readable. There's a reason they are done so that they take up most of the screen.

[@BasementBodybuilding]

True, I should’ve used the full screen for this one. Will do that next time

[@Erik_coolman]

Also adblocker

[@tomashorst9544]

Holy crap I completely forgot about the "deadlift grows your arms stuff". Must have erased that from memory as a traumatic episode

[@ibrahimmajid7400]

Tricep tier list next please 🙏

[@BasementBodybuilding]

Don’t even need to ask brother

[@Mav646]

Seriously? You know it’s the JM press 😂!

[@deavenhayes8187]

@@Mav646on the smith machine haha

[@Mmmmchocolate]

No ads this time please. Extraordinarily distracting.

[@rbarreira2]

JM press S tier, everything else D tier.

[@Avelol]

Bicep tier list ❌ Preacher curl tier list ✅

[@nh1776]

The betting line is 11.5 “preacher curls” spoken

[@BasementBodybuilding]

Whoops I completely forgot to add preacher curls to this list…

[@pablieto-veganson]

Absolute top tier content my man. Love it. Keep it comin'!

[@BasementBodybuilding]

Thanks brotha, and I got you!

[@abcdefg-ox6mu]

The great bodybuilding tierlist boom of 2024

[@motanaibijuu3740]

You could do double underhand deadlifts for biceps, but we're already so deep into bloho territory with deadlifts growing the biceps and squats growing arms

[@gunneddown]

Why is there a goddamn ad on the S tier

[@BasementBodybuilding]

The ad IS a tier 🙌

[@nicksbricks6719]

@@BasementBodybuilding LMFAO!! 🤣

[@Dr.Draco19]

😂😂😂

[@davetheman2538]

Your content is actually golden for people wanting legit information about bodybuilding. Hoping to learn a lot through these! Thanks man

[@GBad-ij3ul]

THANK U FOR UPLOADING I JUST FINISHED GYM AND HAVE FOOD READY!!!!

[@BasementBodybuilding]

I know that’s why I posted it then!

[@jordansammut5581]

jesus, this echoes hard

[@trentenmerrill5239]

What is "basement style bodybuilding"? You don't bodybuild to step onto the bright lights of the stage... You bodybuild to walk in the darkness... Of your basement. You do it for you. Your just a monster lurking in the darkness like a spooky story. People whisper your name like they don't want to sound silly for believing in a natty fantasy...

[@hexa8513]

oh boy, cant wait to see the other muscles. I respect your opinion a lot.

[@ibliss8350]

Hey BB. I have a concern regarding triceps training: If I understood your point in the last training video, you’re not training the long head right now because there isn’t a lift that puts it in a deep stretch and places max tension in that position. That, and not having the proper setup for EZ bar overhead extension. To this I ask, if you have seen NHs tricep tier list? There is a lift he called the “kneeling cable triceps extension” (28:40) which looks like what you were explaining if you had to make a lift for the long head that’s actually lengthened biased (positioned faced down). I realize that it’s not a free weighted exercise like the one you described, which changes the resistance profile. But you could potentially play with the cable origin to get a desirable resistance profile, right (I think that’s how it works at least)? It would be cool if you checked out that video and explained if you think the lift meets your criteria for a good long head movement or not. Since you have the equipment to do it (cable station + adjustable bench), perhaps you could even try it out since there’s no option for EZ bar overhead work at the moment. I don’t mean to come across as someone who knows better. You definitely know what you’re doing/ talking about. I just thought this might be worth considering, and getting your opinion on it would be dope.

[@BasementBodybuilding]

@@ibliss8350 it’s a solid lift - but it doesn’t train the triceps with a lengthened biased resistance profile, it’ll still be short biased, but the tricep is stretched out with the arms overhead. The resistance would have to be vertical or within 45° of vertical for it to truly be lengthened biased, so the cable origin would have to be beneath your body, making it basically impossible to set up with a cable of course haha. If you went into that setup, and used a freeweight, now the resistance is going “through” your body, since it’s just gravity with no cable origin to worry about.

[@ibliss8350]

@@BasementBodybuilding thanks for the feedback BB, it is much appreciated :)

[@calvinlawn3457]

@BasentBodybuilding For single arm, overhead/katana extensions I use the technique recommended by Kassem Hanson, where you elbow is in the scapular plane and ~10-30° above parallel (as high as you can without your scapula rotating). From there, if you set the pulley low (below your shoulder blade or lower), you can get a lengthened resistance profile where the cable is perpendicular near the bottom of the lift (generally 1-2in past full flexion). You don’t want your elbow pointing straight up, otherwise you’d need the cable pulling horizontal. I recommend holding onto something with your other hand for stability. Give that a try. Feel free to correct me if it’s not lengthened overload.

[@ibliss8350]

@@calvinlawn3457 ill look into it for sure. Thanks bro

[@christian_florez]

The alternating dumbbell curl stuff was an eye opener for me. Your lifting knowledge is on another level!

[@MohamedNaas2005]

Ofc BB wont Forget to Preach about the Preacher Curls

[@0neLastHerp]

Just some feedback about the video, content and explanation is amazing. One thing that could make it more legible for viewers is if you make the image that you're currently discussing a bit larger because some of these lifts ive never heard of(waiter curls, more niche preacher curl machines) and I couldn't see from the vide.

[@michaelchristie4756]

Strict Hammer Curls are something I’m experimenting with and they feel really good and I enjoy doing them a lot!

[@Matt-ej1mb]

I think concentration curl can be easily A tier. They are very stable if done properly and you have elbow support

[@KingAdjust]

@@Matt-ej1mb no, the weight is too low for those, any barbell, dumbbell curl, and weighted chin ups are better

[@nathantaylor7356]

​@@KingAdjustif you do them regularly the weight you use can very quickly add up. I've been doing them a couple times a week for a few months and now they're the heaviest free weight curl that I do

[@KingAdjust]

@@nathantaylor7356 but can you use more weight than a barbell curl? Or weight attached on weighted chin ups? I don't think so, concentration curls are nearly useless

[@andregomes3317]

OMG, not even capping, I was literally wishing you did a bicep exercise tier list an hour ago and you drop this shortly after😂😂😂 What are the odds. I like how nuanced you are with your exercise explanation

[@BasementBodybuilding]

Damn that’s good timing 😂 I’ll try to read your mind again next time too!

[@5zeth]

Been waitin on this one

[@BasementBodybuilding]

Enjoy 🤝

[@oscarswider]

I hate that hammer strength preacher curl. Wasted months on it lol, biceps grew very poorly. Literally just normal standing dumbbell curls immediately started growing my arms noticeably more when I switched away from it. Even shortened biased lifts can work I've had good experiences with spider curls, but something about that hammer strength machine manages to make all of the tension go literally anywhere but the biceps at least for me

[@BasementBodybuilding]

Yeah it’s a fill-in-the-gap type of lift imo. The short bias is just too extreme

[@penumbrium]

a lift i know youre not gonna mention but i think is actually good is sandbag carries. its not gonna give you huge biceps by itself but holding either i high bearhug where the arms are at 90° or especially a waist height one where the arms are about 120° smokes the biceps. its isometric-ish because when you walk the bag bounces around and you have to keep fighting all these weird changes in force. i think its a great supplemetary movement because its really for upperback+posterior chain but absolutely cooks my forearms and biceps. sandbags just force a lot of false grip and bent arm pulling mechanics that stress the arms in a unique way that i think is slept on.

[@rokisoree]

PREACHER CURL D tiar bro it will tear your biceps off the bone the entire walls of your basement will be covered in blood and bits of bicep parts

[@joshh9542]

Love your attitude towards lifting Mr Basement

[@chonkeboi]

We taking the camera to failure with this one 🗣️💯💯🔥🔥🔥

[@AveryRulerOfElves]

Funny about the Arsenal machine. I've recently been doing Single Arm 90⁰ Preacher Curls sitting on the floor and my arm across a bench. The idea just popped in my head last week; how can I do a true lengenthed biased bicep movement with 0 tension at the top, and that is what popped in my head. I am using very light weight, of course. I also use very controlled motion because it would be easy to get injured if acting stupid. I am unsure how well they will work to grow as I've only done them 2 or 3 times but I enjoy them, and at the least maybe it will help the elbow joint/tendons from injury in other lifts. I am going to keep them in for at least 2 to 3 months with my other 2 bicep movements (regular EZ Preacher Curl & Behind the Back Cable Curl) and see if I think they helped anything or not.

[@deansheppard1104]

6:50 what i personally like about cable curls ( i only do them incline standing ) is that once you reach failure with strict form in one arm ( i like to do them unilaterally , one arm at the time ) i can use the other hand to help in the positive and then i can control the negative down ,this gives 5 extra reps in the end and my biceps are really cooked after that. And for disclaimer i always do this has the second and last exercise for biceps , i think is better to start with something like preacher curls or incline curls on the bench

[@freshprince512]

Have you tried them seated? Stimulation is on another level.

[@Swiftskice]

use ad blocker bro wtf also tier list is way to small compared to you.

[@BasementBodybuilding]

I know, I gotta set it up lol

[@jordanjacobs157]

Would you consider adding B-roll of yourself doing these lifts for future installments?

[@BasementBodybuilding]

Yes sir!

[@turnippatrol4607]

The resistance applied by a cable is the vector that the cable is making at any given moment during the exercise. Think of it as re-directed gravity - instead of going straight up & down, the "cable gravity" is the line formed by the cable itself as you move against it. So with that in mind, a face-away cable curl is very different than a free-weight curl, because it is pulling diagonally, creating a "diagonal gravity" instead of a vertical gravity

[@samcass7487]

Where are hammer curls/pinwheel curls? Or any neutral grip curl

[@maxd1744]

They are more forearm.

[@freehatespeech6804]

Supinated back lever pulls are better than chins for biceps. Just make sure you don't use momentum at the bottom to blow through the middle. Regress by tucking your legs in if you can't do the full movement.

[@405MARSUPIAL]

Thank you for these golden tidbits Mr. Basement. Looking forward to the triceps tier list 🫡

[@BasementBodybuilding]

Hope you enjoyed! Tricep tier list will probably be fairly soon

[@bopiar3149]

wouldn’t just doing lengthened biased exercises in general contribute to muscle hypertrophy mostly in the distal region? And would targeting the proximal regions of muscles be done with short biased work? I am asking this because I noticed that my bicep got bigger in the distal region ever since I started to do preacher curls and stuff but I noticed that my upper portion of the bicep sort of stood the same and it’s sorta lacking.

[@kenbling910]

Really enjoyed your critical analysis of the lifts Mr Basement, and having an actual understanding of the difference between a muscle being lengthened with and without tension applied. I do a ghetto variation of the Arsenal preacher curl in my home gym by placing a flat bench in front of the cable tower and sitting on the floor behind the bench, mimicking that horizontal preacher position that the machine creates. I had no idea such a machine existed, really cool!

[@TedwardUltimate]

Super stoked for your tier lists, your takes on exercise selection are great 👍

[@jacksondrew960]

Smith machine curls

[@johanolander5087]

Keep it up man! Great video. Looking forward to your own tier list of triceps exersises. Just incorporated machine dips, trying out your pointers. Hoping for more pointers for triceps machine dips in your triceps tier list:)

[@Mav646]

Dips is a big part of my chest training. Chest always sore from dips, not so much for my triceps though. 🤷‍♂️

[@comasoul2093]

Glutes and Shoulders tier lists please!

[@I_Might_B_Wrong]

My favorite curl variation is literally curling in the rack - but with an incline bench set at like 75° and I lean back against it standing and curl that way like a barbell incline curl. Changes the curve for a more shortened bias.

[@stevemann1299]

For me the standing biceps barbell curl will always be the alround king.

[@maxmaximum-sh4bx]

Tier List : "The Best Exercises for Hypertrophy if you're Short on Time"

[@BasementBodybuilding]

Selectorized machines and dumbbells 😎

[@snakewhisperer2010]

Bro I’m getting large because of you And I just received my $400 worth of barbell apparel damn 4th July sale got me 😂 The men and women’s clothing is 🔥

[@BasementBodybuilding]

Let’s go, you’re gonna love it 😂 enjoy the clothes and the gains brother!

[@Zaeyrus]

At work now, but leaving a comment for the algorithm! edit: and will watch it later

[@BasementBodybuilding]

Much appreciated :) enjoy later!

[@zndr27]

Bruh you gotta edit out the advertisements lol... Unless you're saying ads are S tier for biceps. I use adblock so maybe that explains why I have puny arms 😆

[@Rand0m_Us3r_]

adblock is killing your gainz

[@jatt4784]

Arm blaster changes barbell curl to lengthen bias

[@FanPhys]

I've been really pushing EZ preachers for a couple of weeks now and damn, they are TOUGH. 70lbs kills me, 6 reps absolute max. But it's the start of an exciting journey!

[@DexFlex_YT]

yes sir I have been waiting

[@BasementBodybuilding]

Enjoy brotha :)

[@aegypiusmonachus]

Where pelican curls??

[@finnianfanning3136]

Baysien Curls at hand height shift the resistance profile to be heavier at the bottom with the cable at hand height. I think.

[@le_rayon_vert]

Have you ever had issues with overuse injuries on shoulders or elbows? I’ve been getting solid gains from following your lead and doing PPLPP with biceps on push and triceps on pull days. Finally my arms started growing, so kudos to your advice man. However Ive started getting elbow and shoulder pain. I’ve just been managing it by doing higher reps and changing up some of my lifts - swapped out EZ preacher for single arms dumbells etc - and i’m hopefully that it’ll go away with careful management/rest and let me get back to what was working so well. Just wondering if that’s a subject you’ve touched on or perhaps you’ve been able to avoid injuries. Great channel bro.

[@bobbyororor1791]

You should make a video about how to improve common lifts / how to lengthened bias them for many muscles. Like doing somekind of horizontal curl at a 170-180 degree instead of a preacher maybe. Or how to do a lengthened biased tricep extension ? A video about cable strength curves would also be appreciated ! Cheers

[@KurokamiNajimi]

Just a thought explaining why I think many use progressive overload potential at least to an extent as a way of grading an exercise. With all else equal if one exercise has you moving more weight than another that should mean more muscle recruitment It’s tricky because all else is usually not equal but comparing a true close grip bench (a little further inside than shoulder width) done off a low pin for example and a traditional JM Press hand down to arm path so mid to shortened biased I’d say both of those are generally better than a traditional pushdown counting the weight as 1-1 if it’s 1 cable, 1/2 if it’s 2 cables etc and they happen to move a lot more weight But with lengthened movements it works in reverse should be moving less weight ironically adds up with your take on preacher vs incline curls, at least 60 degrees

[@wan2shuffle]

Hi,Do you think there is any benefit to including short biased lifts? Im experimenting with about 2/3 lengthened bias isolations. 1/3 short bias. Am I just wasting energy that could be used on more lengthened bias isolations? Just curious on your thoughts.

[@MilesAnderson-i2h]

For biceps at least, and other muscle groups where it’s a factor but I’m not educated enough to say, regional hypertrophy seems to be a thing so having at least one lift that targets that proximal region could be important.

[@davidevans3736]

Also not an expert, but I think it depends on your goals because different goals seem to prioritize different training modalities. Raw strength: Full ROM, Training in a lengthened position and a shortened position, Resistance curve makes your sticking points easier/more difficult depending on the goal, Special focus on the concentric Pure hypertrophy: Full ROM, Training in a lengthened position, Resistance curve makes lengthened portion of movement more difficult, Special focus on the eccentric Athleticism: Full ROM, Training in multiple muscle-length positions, Isometrics, All resistance curves, Special focus on the concentric

[@ChadAV69]

It's so interesting how some people's "S tier" lift is other people's "nah" lifts. I tried Preacher Curls for months, and I just couldn't progress. It's because my left side shoulder is imbalanced which messes with my arm's natural curl path. It's hard to describe but I just couldn't progress on Preachers no matter what I did.

[@javig9346]

you have to stop focusing on the external load (weight load) and have to start focusing in internal load

[@tatogl2616]

have you ever experimented with straight arm bicep training like maltese preses and similar exercises used in gymnastics? I think they can be key in bodybuilders developing good biceps, specially the biceps peak if you lack the genetics for it.

[@howjackedcaniget]

Hello, Basement! I really need your help! I've been training in your style now since February 5th. In the early months, it went well. Though it's not always so clear to see, I put on what's probably a solid amount of muscle. Over time, I found myself needing more calories to keep progressing, but I never got out of line when it comes to weight or fat gain. I've been roughly 170 lbs for at least two months. The problem is that for 2-4 months, I've been unable to maintain my 4x/week routine. I've had to skip workouts and reduce others. I don't think it's right, because my volume is so low. I am constantly sore in my muscles. At times, I've been able to muster one good set and one bad one on dips, and db lateral raises and front raises have been the only lifts I can actually do kind of normally. That said, my traps are still always sore. Obviously, this is not a good way to put on muscle, and I can't work out anymore. This really hurts me. I don't feel like myself. I'm also mentally tired every day, all day. My general vitality is down. I sleep 8-10 hours most nights, I eat 220+ grams of protein every day, and I'm always eating in some sort of surplus, or at the lowest, maintenance, keeping in mind how long ago I was last active to get a good idea of what I'm burning on a given day. I have put on fat. I don't know if I've put on any muscle during these forced deloads, but I doubt it. I've especially put on more fat lately when I haven't been able to expend my energy and use up my glycogen. I do tend to wake up a fair few times during the night, but that's always been the case. I always feel like I've just done any given workout yesterday, or earlier that day, and I'm spent. It has slowly developed over the months, but my routine is something along the lines of: Tuesday: 2xSeated DB Shoulderpress RPE 9-10-> 2x Curls RPE 10 2xPaused Bench Press/Dips -> 2xDB Hammer Curls RPE 10 2xIncline Dumbbell Bench Press RPE 10 -> 3xDB Lateral Raises RPE 10 2xUnilateral Dumbbell Front Raises (R) Thursday: 2xUnderhand Barbell Rows RPE 10 / 3xPullups RPE 10 2xSeated Unil. Quad Raises (L-R) RPE 10 -> 2xBarbell Good Mornings RPE 9-10 3xNeck Curls->3xUpper Back Extensions RPE 10 -> 2xCalf Raises ->3xWrist Curls RPE 10 10x1 Power Cleans 15-20RM Saturday: 2x DB Bench Press/Dips RPE 10 -> 3xDB Curls/EZ-bar Curls RPE 10 2xIncline Dumbbell Bench Press RPE 10 2xOverhead EZ Bar Tricep Extensions / Unil Lying DB Tricep Extensions (R) RPE 10 -> 3xDB Lateral Raises RPE 10 3xUnilateral Dumbbell Front Raises (R) Monday: 2xUnderhand Barbell Rows RPE 10 / 3xPullups RPE 10 2xSeated Unil. Quad Raises (L-R) RPE 10 -> 2xRomanian Deadlifts RPE 10 3xUpper Back Extensions RPE 10->3xWrist Curls RPE 10 3xNeck Curls RPE 10 ->2xCalf Raises RPE 10 Quad raises are me strapping a plate (11 lbs) to my foot and raising my leg up while sitting on a bench. A unilateral exercise that I enjoy when I can continue to perform it. I tried free-weight JM Press for a little while, but (likely due to my tricep asymmetry), I couldn't perform it without pain in my weaker tricep, at the elbow. With that and every other exercise, I take the utmost care to make sure my form is strict, my ROM is full, the stretch is achieved, and I get as close as I possibly can to not using any momentum.

[@javig9346]

it's what happens when you train like 1% people that works this type of training.. also too much compound movements, just saying. Be carefull, "listen to" your body, it's not good for your health to be in constant sore

[@kaisersoze851]

Really enjoy tier list videos, I hope you can do them for all muscle groups. Out of the "classic" exercises I would've like to seen hammer curls included (and possibly pinwheel curls). Pretty sure you'd rate them around B tier.

[@BasementBodybuilding]

Yeah I thought about them, but decided not to include them since they’re more brachialis

[@elevatexd]

You can use OBS to record from your good camera and overlay that with the tier list stuff instead of using your webcam

[@jordanjacobs157]

In terms of programming and exercise selection, how do you go about picking lifts from this list? Regarding exercise rotation, does it make sense to rotate incline curls with strict DB curls or with a more lengthened curl?

[@bopiar3149]

What if you were to do a decline/upside down Dumbell curl where your bicep is literally fully lengthened? Would that be trully optimal or would it just be dangerous?

[@GBad-ij3ul]

i think that short biased lifts have the advantage of not losing perfomance on them really quick (not dropping ALOT of reps from set to set), this usually means u could run more volume on them becase not only because of the first reason but also they are usually easier on the tendons. Thats just from what i understand, i could be 100% wrong.

[@freshprince512]

We’re going to break records with this one boys.

[@BasementBodybuilding]

Definitely. 5 million views incoming

[@simranjitkohli3747]

Please make a video on the resistance profile for the cable curl which you were talking about, at the start!

[@gutierrezgainz]

Do you think that wrist position could play a significant role in the strength curve of gravity-based bicep exercises? I've personally found that flexing the wrist throughout the movement puts more tension on the bicep at the bottom because it raises the height of the moment arm more so that peak tension occurs slightly lower in the ROM than if the wrist was neutral. Maybe I just need to get a life idk 🤷‍♂

[@oliverconnaughton]

You have a standard plate loaded cable machine right? How do you find it? I find it's heavier on the concentric than the eccentric, more noticeable with isolation movements because of less weight being used. Feel like it gives less stimulus than free weight exercises for that reason.

[@GonRage]

What brand ez bar do you use, I’ve been trying to search for a similar one. Also where do you get your head scarfs from

[@andrewrobinson5180]

Big fan of this video style!

[@Bambabah]

How'd you rank Mike Israetel's "lying dumbbell curl"? I do them with 10 degree incline, feels nice although weight is like half of my incline db curl.

[@Carboneless]

37:30 what was that

[@Aerodynamic999]

What angle do you recommend for preacher curls?

[@TheHoodiedLifter]

not sure how to exactly expalin it, but found that for a hammer preacher if you move the handle a bit closer to you the resistance profile becomes a lot better imo. still prefer regular ass bar preachers but they feel way more midrange biased. id give them a high B, low A personally

[@ErnstKirsteiger]

Do you think Jm, Single arm pushdown/extension and dip machine is a good combination for triceps? Or do i need like a more longhead focus lifts instead of the dip machine?

[@abcdefg-ox6mu]

18:08 I am confused. I thought that the strength curve factored into the resistance profile. So for example, a (ideally) lat-biased pull-down is modified to be lengthened biased. In the course of modifying the pull-down, we have to make the weight far more challenging at the top than at the bottom, since the lats have poor leverage at the bottom (a “lengthened biased strength curve”). So ultimately the strength curve disappeared into the resistance curve. Is the resistance profile not the be-all end-all?

[@XanderYTV]

This is off topic but hopefully for your next Q&A: How would you go about adding strength on a cut? I am around 205lbs at 6'2 probably a little over 20% bf. Currently can only squat 225x2, bench 185x3, deadlift 300x1, if that gives you an idea of my strength level. I know this isn't a powerlifting channel and I am just as interested in bodybuilding as I am strength training so I was hoping with your experience you could chime in on the best way to continue to build strength/size on a cut. (Or atleast maintain as much as possible)

[@AlmostlessThanHuman]

Landon wouldn't know anything about cutting he stays around 40% bf year round

[@XanderYTV]

​@@AlmostlessThanHumandoing bro dirty lol

[@phralma1000BC]

Magic! I just discovered you today morning on your "finally 18" arms". Gone through your recent videos if you have uploaded any bicep exercises tier list.

[@drizztf88]

One thing about the bayesian curls is that the lift changes for the better if can put the cables at hand height or higher and also there's slight variations depending on if you keep your arm pinned at a specific place or you allow it to move back on the eccentric and forward in the concentric.

[@bobbyororor1791]

Can someone explain the resistance profile for cables ? Like during a beysain curl or behind the back cable curl, wouldn't the cable origin at the top make the movement lengthened biased where the beginning position is perpendicular to the origin point of the cable, going to a straight line so less tension at the contraction/shortened position ?

[@brandongaul4481]

Great video bro. But anyways I completely disagree on the hammer strength preacher curl. It’s blown up my biceps and I still feel a crazy stretch and still get a pretty good contraction. I lean back a little bit when I do it and it feels lengthened biased but I’m no expert in this field

[@sinthoras1917]

Any advice on wrist pain with heavy barbell/ eazy bar preacher curls (especially bad on machines)?

[@hrvdan]

Would ring curls be something around B or C tier?

[@richardtang5734]

What are your opinions on Hammer Curls?

[@potatosir6556]

big man, as handsome as you are, id prefer if the tier list was bigger and your reflection smaller.

[@thynaruto]

Would an incline arm blaster curl replicate preacher curl, but with even stronger stretch? My gym has no preacher rack and I want to find an exercise to substitute it.

[@le_rayon_vert]

you could just use an incline bench and do the unilaterally with dumbbells?

[@Sam_Saraguy]

Those pictures of the lifts are really, really small. Maybe make your own window smaller and the tier window much bigger. Or switch back and forth between the two, making them both full screen.

[@sh6ke228]

Hi BB, I payed for your Boostcamp routine and I wonder why in PULL DAY A you have 2 pulldowns 1 which is neutral grip and the other after the t bar row is wide grip lat pulldown? TY love ur videos

[@BasementBodybuilding]

Enjoy the program! Yea so the grip changes the position the lat is trained in entirely, plus the overhand grip trains the lower traps really well, so it’s kind of an all encompassing lat and trap movement, where the NG pulldown and the t bar row are specific to the lats and traps individually

[@sh6ke228]

​@@BasementBodybuilding thank you I have also another question for my arms. Just like you I suffer with arm size, matter of fact that's how I came to find this channel out, im doing my jm presses and CG preacher curls. But I see no hammer curls in the program.

[@Asaenz2468]

Do you not do any form of hammer curls?

[@greywolf0819]

Great video, but it would be awesome if you could make the screen with teir list bigger. At this size on mobile you cant really see anything.

[@KingAdjust]

Barbell curls, ez bar curls, and chin ups are S tier your tier list is F tier mate absolutely embarrassingly bad

[@BasementBodybuilding]

Why are they better than what I had in s tier?

[@KingAdjust]

​​​@@BasementBodybuildingMachines are not better than free weights, preacher curls are effective but the weight capacity is less so b tier is better for those, maybe A tier, the standing barbell curl is a classic curling movement you can keep progressing on a lot over time so it's S tier, and is known as the best biceps builder, alongside dumbbells, machine curls over barbell curls is insane, B tier? Same with the ez bar, are you just dumbbell and machine biased? chin ups are way too low too doing weighted chin ups is amazing for the biceps size and strength wise, and once you get really strong on them weighted they will contribute a lot to the biceps, better than curls long-term

[@BasementBodybuilding]

@KingAdjust I would say machines are better than freeweights. I think we just have differing approaches when it comes to what we’re chasing to cause growth. I’m a believer in intensity (the proximity to failure definition), so my goal is to activate as many muscle fibers as possible, and challenge them in a lengthened position. Stability is a very important factor for that, so machines or stabilized freeweight/cable movements like a preacher curl are interchangeable. Sounds like you think adding weight is what causes growth, I’m a believer in the opposite. Activating as many fibers as possible -> increased muscle size -> necessity/ability to use more weight. If you’re unable to add weight to a lift, it’s because you’re not growing, or there is a fault in the lift, like stability, etc.

[@KingAdjust]

@@BasementBodybuilding adding weight= progressive overload

[@KingAdjust]

@@BasementBodybuilding Also, studies show free weights build more muscle, especially long term

[@iangraham-white5717]

he is like Bubba from Forest Gump except on preacher curls as opposed to shrimp

[@agentperry8347]

Hey BB, I don't have a preacher curl station in the gym, do you think single arm db curls on an Incline bench can work? Thanks

[@bullinvginshop9011]

That’s how I do them at home and they work great.

[@BasementBodybuilding]

They’re a great alternative and I’d do them if you don’t have access to a preacher bench

[@roshentoor3441]

entire time you have that AD blocking the S tier.

[@ataitful]

Why is it good for a bicep curl to be lengthened biased? Just trying to understand some of the principles here.

[@marcusbordeaux7548]

This is actual “science based” lifting advice. Looking at biomechanics of a lift and considering the implications. Much more useful that some useless study of EMG data on a few untrained people

[@Karubus-dq8pr]

Ironmaster Super Bench pro good Preacher Curl Attachment?

[@henryjrgonzalez5503]

What about the meadows curl where you set up on a lat pull-down machine for arm bracing or a Bayesian curl seated with back support ??

[@MichealThomas994]

I assume close grip supinated pull downs go in D tier alongside the chin ups? I ask on behalf of Mr M Mentzer