Top 4 BICEPS Exercises (Brutal Stretch!)

Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!

[@JeffNippard]

Pre-emptively responding to comments: 1. “Just do basic barbell/dumbbell curls. Stick to the basics.” Agree! IF that’s the training style you prefer. I personally prefer at least some exercise variety and the research overall does lean in favour of variety being a good thing. Hitting a muscle from different angles causes better development across all heads of a muscle. Variation can also keep training fun and interesting. IMO if a variation is at least as good as a more basic movement or could potentially be better based on sound biomechanical reasoning, I think it’s at least worth trying! What do you have to lose? 2. “All this long muscle length/ stretch-mediated hypertrophy stuff is getting carried away.” Maybe. I’m personally confident that long-muscle length training is at LEAST better than short-muscle length training for the most part but I am very eager to see more research on this topic in more experienced trainees. I am going to help run a study in more advanced lifters comparing full rom training to long length partials a little later this year. Depending on the results, I think we’ll either see people continue to emphasize the stretch in their content (sorry! but if it works, it works) or you’ll see it die down! Either way, we’ll get closer to the truth about what maximizes gains, which is cool!!

[@captainreeaper8056]

I honestly love your work and it has been beneficial for me

[@Joshua-uq9zw]

Jeff. Can you please do a video on how to break through plateus? Been training for 1.5 years and it could be interesting to know common pitsfalls that stalls progress and strategies to deal with them during the first 5 years of training. Maybe for each year?

[@himX10]

Is it true that triceps don't grow from long lengths?

[@Jimbilben]

Try to make sure people in the study are not aware of the hypothesis that long length is better

[@unknownguy6686]

@@Jimbilbenagreed, this could really influence/biais the results

[@juliuseillya9944]

"Start with the weak arm first and match the reps with the other" is genius

[@warrenhenning8064]

definitely a good rule to follow with any unilateral exercise!

[@josephchoi1603]

The other way around seems fine too. Do your strong side first and do a myorep match on the weaker one.

[@jazzyje5ter223]

@@josephchoi1603yeah if you can support/assist the weaker arm and go to failure or beyond it will probably provide a similar result to limiting the stronger arm

[@RudolfMaister420]

By genius you mean basic? Thanks for the updoots kind strangers

[@DecentxR]

​@@warrenhenning8064only if there is a strength imbalance in arms, if both arms are of similar strength then giving some rest time before switching to the other arm is better.

[@Skux720]

Nothing is more humbling than incline dumbbell curls with no cheating, no elbow drift and no momentum.

[@nomongosinthaworld]

There is, doing them with your elbows against the preacher bench or the pads of a lat pulldown

[@marken816]

​@@nomongosinthaworldNever do curls on a lat pulldown machine.

[@fortnitetrashcan8308]

throw in a bit of ego lifting for extra gains

[@Yugemos]

@@marken816Never tell anyone to never do anything unless it's something dangerous.

[@GodBlessTheATF]

⁠​⁠​⁠@@Yugemosnever tell anyone to never tell anyone to never do anything unless it’s something dangerous

[@maksim5984]

99+ missed calls from Mario rios

[@gigasenator1970]

You mean in flat Preacher curl yes it's a TRASH

[@myth1c4lz]

Damn people still care about that guy?

[@Ethereum1789]

​@@myth1c4lz You cared enough to reply perma D.Y.E.L

[@therobloxproplayer]

@@myth1c4lz his brother just reacted to his back exercise video when he was on the floor 💀💀

[@Bigbroplays]

true

[@Prican777]

Any and all success that comes to this man is beyond deserved. HOLY S***. Dude has gone from an amateur science based yt lifting channel to arguably one of the most professional and well polished source for science-based fitness information. I'm constantly blown away by how this man finds a way to not only push himself physically, but professionally. The content is A+, the information and fact-checking A+, delivery A+, entertainment factor A+... this man deserves his spot on fitness YT's Mount Rushmore. Never have I ever felt so compelled to publicly ride another man's nuts like this but honestly I feel it's beyond well-deserved. Keep it up bro! We appreciate everything you do

[@lucalarsson3478]

Team3DAlpha is imo the best science based yt lifting channel, but, yeah, jeff is def one of the best.

[@ash.r9k]

Not glazing hard enough

[@LCFCV9]

You have some of his poo on the end of your nose from when you did him sucky sucky. Just so you know 👍🏼

[@Anonymous38572]

Relax bro what did you just find bodybuilding and it’s blowing your little mind this is common stuff

[@Anonymous38572]

I didn’t even read your whole comment but dam you’re glazing so hard go rub one out then delete comment

[@boomerang4918]

The Bayesian curl is an absolute game changer for the stretch and pump.. The biceps are literally on fire begging for mercy. 🔥

[@bobofaggins]

Have been lifting many years and had gone lighter on many standard bicep movements due to soreness in tendons and not getting a pump from the usual bicep exercises. Holy hell, I tried these and have bicep pump and DOMS for the first time in years. They're great

[@user-ii7xc1ry3x]

Also great editing, the sound effects killed it 👌

[@animal0mother]

The shake effect for "two steps forward" too.

[@tolypolonty5766]

I'm personally a big fan of lengthened partials on preacher curls

[@omegaman_]

Me too..

[@CursedWheelieBin]

As good an exercise as that is, you’re still not fully lengthening the bicep because your arm is out in front. Your arm has to be behind the body in order for the bicep to be fully lengthened. Edit: Why? Because shoulder flexion is a function of the bicep too (kinda), not just elbow flexion. By getting the arm behind the body, you lengthen the bicep and the front delt. It’s in a vulnerable position back there where it’s weaker. That’s why so few people’s egos allow them to perform exercises in that weaker range.

[@evilcat8443]

Only the longhead of the bicep isn't fully stretched so i think preachers are still good

[@Pain53924]

@@CursedWheelieBin ya it is good as an additional exercise. My primary exercise is the baysian curl.

[@MassiLifts]

Jeff is such a G when it comes to science based lifting. We appreciate you a lot ❤️

[@calle6075]

Yes. Jeff Cavaliere rules!

[@nomecognome354]

A nerd *

[@frankejk]

This isn’t science, find me an actual real scientific study that shows these are more effective than normal barbell curls. They don’t exist. This is just silliness for the sake of it

[@dub253]

Whoever you got filming and editing is doing a great job

[@user-ii7xc1ry3x]

I 100% agree with this science-based list as far as biceps growth goes. Personally, I do 2 of these and 1 other that on paper shouldn't be as good, but just gives me great MMC, pump, and disruption.

[@michaelshultz8973]

What's the other? Just curious.

[@Scion15]

Disruption?

[@aaronb2181]

​@@Scion15Would be things like soreness and how trashed the muscle feels after training

[@himesh2006]

I do the first two and I love them.

[@NightMind]

Uploaded seven hours ago... I could've watched this before my pull session, I'm gonna have to do them all to make up for it next round. (Thank you Jeff!)

[@niblanopepper7]

hey, didn’t know cats could hit the gym. bicep reveal when!11!!

[@Anandfulness]

Try sticking to your routine for a couple of months and not letting random youtube videos influence your choices.

[@carterwiwchar1290]

Yo nightmind lifts hell yeah not who i was expecting to see in this comment section

[@Fuzion_X]

I would’ve never thought u would be here, THATS CRAZY

[@ScottJohnson-cf8fk]

More like this, Jeff! Hopefully all the guys do these & stay away from the preacher curl equipment I want to use 😬

[@therealshard]

That bench slide was aesthetic ❤

[@christiandeniz]

I’m so glad I found your page! THE best of the best fitness content!

[@denimyadav3826]

I started doing Bayesian curls and my biceps have exploded in size it's insane, even though I trained with the same intensity in normal curls previously.

[@garrettstephens8602]

This guy's videos are so good for no reason

[@smarthousetech8593]

I followed his advice for 6 months....Dis Man is the GOAT

[@stormrhode2330]

Bayesian curls are definitely one of the most under-utilized biceps exercises out there, even more so than chin-ups (though close-grip pull-ups are a contender). I do these pretty often and they're one of my favorites. I do a variation on suspension (I use rings) as a sort of pseudo-hefesto curl. It's funny, though, I've been doing these for years and never knew their name. 😂 Thanks, Jeff!

[@Shvabicu]

Been doing incline hammer curls and bayesian curls on a new arm day for a couple weeks already and they're amazing

[@hughhagen4968]

Why would you do incline hammer curls? The brachialis doesn’t cross the shoulder joint so having your arm behind you doesn’t lengthen or shorten the brachialis at all. Imo you’re better off doing the most comfortable hammer curl variation

[@Shvabicu]

@@hughhagen4968 it is the most comfortable hammer curl variation for me and I don't want to try to isolate the brachialis. Even when doing hammer curls I want to hit both heads hard

[@98danielray]

​@@hughhagen4968the long head of the biceps will still be doing elbow flexion, my guy. you dont need to isolate your brachialis

[@KallVal]

Edits are sick !!

[@Ihitjoo]

artistry with the camera and editing. nobody is doing it better

[@hotdogint]

There's this one dude who has crazy graphics and edits for these info shorts. Ahead of Jeff in that regard

[@denbywindsor290]

@@hotdogint Davis Diley, I assume? Yeah, both these dudes are killing it

[@hotdogint]

@@denbywindsor290 Yeah that guy, he goes to the next level

[@KAZPPPP]

Your novelty is deeply appreciated Jeff!

[@Wxrldend]

every curl variant behind ur back is awesome for bicep imo ...bayesian cable curls are just awesome

[@jordantruitt397]

Man, you are the most helpful, informative, and inspiring fitness content creator I've seen. Can't wait to try this out in the morning!

[@Russell..ShredNeckGuitarTech]

These are pretty good actually

[@Lance_Thorpe_Esq.]

I needed this... So stagnant on my bicep/triceps

[@thomasbryans6547]

I’ve been doing the standing Bayesian cable curl for almost two years now without knowing it was a real thing. I just figured a deeper stretch and the constant tension at all points of the exercise would do better and I had great results. I feel justified now 💪

[@chrisfagan4933]

Have done the outwards rotation, in the incline position, for years. It is seriously one of the best variations ! Really burns right 😇

[@orlandomorse9295]

🔥🔥🔥 deep stretches in the workout keeps the muscles fluid and quickly active. This is good.

[@cut--]

I just bought a home gym that has the 'rows' but I never thought of using it for curls! I've been using my ole 'preachers bench' which is still an incredible simple bicep concentrated exercise. can't wait to try this new !

[@Damdaaa]

Yea these are much better than the last short!!

[@Damitche024]

Just swapped these for my bicep workout yesterday and, I haven’t been this sore in a minute. Great recs

[@moizuddinahmed7764]

I would happily do all of these once I find my gym as empty as this! 😅

[@pabloa..]

I was thinking EXATCLTY that. I will never be able to do that last one. 😅

[@potapotapotapotapotapota]

workout late at night no one is there. I finish work about 9pm so I always get there 10pm and no one is there.

[@andybishop6162]

Added the Bayesian yesterday after seeing this video and loved it, will definitely be using it often.

[@amitrawat3102]

Best fitness channel in KZbin ❤❤

[@flake8382]

I love this sooo much Jeff! I benefit from a good stretch. I'm extremely flexible so full rom to stretch the muscle properly is needed. I love the technicality and clear communication style you have. "place your elbow here. Avoid this. The stretch curve feels like this." You're my go to for anything lifting science, hands down.

[@kell7689]

The editing is insanely good

[@InstrumentManiac]

These are really interesting ones, thanks for some new exercises!

[@questing.with.crohnos]

Looking for a new deep stretch bicep exercise for this week and The Bayesian looks FIRE!

[@ok-vq7rf]

What are those triceps 🫨😵‍💫

[@ruby_khan2761]

Dude love your content, it’s been so helpful and I doubt anyone could explain it better keep up the amazing work 💪🏽💪🏽💪🏽

[@jasonolafami4528]

Definitely gonna try the second excerise tomorrow

[@amaannanji3113]

Thanks. Can you make the same video with triceps?

[@Plague_Crow]

Been wanting to refine my biceps workouts so this is great! thanks man

[@destinkayne]

Great tips! Thanks!

[@dantonss]

I personally like to do incline dumbbell curls, hammer curls with a rope on a cable machine standing up and drag curls

[@briannadelgado713]

Damn i can feel the burn just watching 😮

[@Virru112]

I’ll give a couple of these a go. I went to a physio due to a Grade 1 strain and according to them, Preacher curls is a common cause of strains. I need to look into it further but it was interesting to hear.

[@loovlehcuppatea2830]

A curl laying on the preacher curl pad is also great too, such a nice resistance curve and stretch

[@nomoto_only_gaming3991]

Thank you so much for this video 🫶🏻

[@Adrian-cn5rk]

A mix of menno and milo's movements

[@walterhartley676]

Really good editing

[@ragnarthesquirrel2221]

Man I'm so glad I found your channel 💪🏻💪🏻🤙🏼🤙🏼

[@realdyl19]

bros a little king

[@mattmaldonado5387]

i do all of these and the bayesian curl is insane

[@gerardogomez1972]

now one for triceps!!

[@mukeshchhetri7875]

I always wait fr jeff's awesome exercise hacks. Another great one.

[@Niksta.n]

Close grip palms up pull down is amazing

[@ATEF135]

No.4 is crazy !

[@seamenow5108]

Pelican curls on rings is my #1. Absolutely brutal for any level.

[@oristhisjustfantasea]

Pelican curls mentioned, woooohooo!!!!

[@JasonAizatoZemeckis]

Honorary mention to pelican curls

[@fil4648]

Great choice of background music. That's why you're our champ, Jeff. Attention to detail.

[@derekrodrigues6890]

These lengthed straight arm bicep tension positions is why gymnasts have such big biceps.

[@thomasabbott8974]

@jeffNippard. Thank you for your indication on Yr Exercises, an have a good day at the Gym . Fm Tom UK.

[@TheDailyBuzz24]

Nice, thanks

[@HezzieCutz]

holy content creation

[@potapotapotapotapotapota]

those seated cable curls look crazy

[@SG-jm7np]

Thanks 😊

[@anthonylupia]

Recently started doing incline curls again 🔥

[@hazelleoleo]

YESSS thank you for these!!

[@LerayHolmes]

What about leaning against the preacher curl pad. Love this

[@a1pwn]

I do preacher curls, wide grip barbell curls, dumbell hammer curls, two cable twist curls. My biceps are insane for a natty

[@groudonfanatic9146]

The incline dumbbell curl is no joke, it doesn’t take a lot of weight. The pump you get is also pretty insane.

[@bradleyhansen6600]

Look at this little guy

[@e.t.english8796]

Man, I can't wait to have my body back, keep em coming man. I need all the tips and what not I can get!😅

[@YVL555]

i dont really like all your scientific workouts, but the flat bench curl felt amazing, nice one

[@internet_tough_guy_]

Reverse grip straight bar curls are magic for your brachialis if you want truly massive defined arms you need to train your brachialis every arm work out.

[@mr.badansaz]

Perfect bro ❤️

[@brianjohnsadventure]

Great videos man!

[@grantpaisley9012]

Jeff please I'm not trying to rip my arms off 😅

[@shotbboy]

Gonna try 2 and 3 1 and 4 are great staples

[@bornfrompainjb]

gotta try it

[@girdhar3224]

Every word is a lesson

[@mikenason7394]

I think the flat bench preacher curl would be more effective with a cable so you are getting full tension through the whole movement. The horizontal plain will only give you resistance in the first 45 degrees or so. If you use a cable you get full resistance in the horizontal plain through the full contraction

[@Rxzx.r]

ITS OVER 9000!!!!

[@CarlosLopez-cf1ed]

Great!! Now do one for triceps please 🙏🏻

[@DK-hs4dd]

Chins and pull ups. Thanks for coming

[@xlukasz_]

Go away with this bullshit

[@kyleakimura361]

Bro appeared only to name two back exercises

[@maksim3417]

​@@xlukasz_bro aint no way you're actually overcomplicating this 💀

[@maksim3417]

​@@kyleakimura361depends on how you do them

[@heibaimao]

Ahhh. The typical "do the basics" bro

[@joshuamiller1366]

Your triceps are huge. I follow your videos but I find that preacher curls isolate the best from what I have personally experienced. With little fatigue in surrounding muscle groups

[@hessiankyojin]

Wonder what Bugenhagen has to say about this

[@FlashmanVC]

“how about I ‘stretch’ my hands around your pencilneck instead!”

[@loganprichard1439]

"WeReS tHe BaReBeLl CuRl!!!" -Sticky Ricky asked calmly

[@marken816]

​@@loganprichard1439Barbell curl is a shitty exercise. While yes, it does work very well, for myself and many others it's so goddamn taxing on wrists. It hurts. IMO basics are for big muscles. Barbell squat, bench, barbell row, OHP, conventional deadlift, pull-ups. Isolating arms and side delts? Hamstrings, calves? Do whatever you want.

[@loganprichard1439]

@@marken816 Sounds like you need to strengthen your grip by horsecocking some heavy ass weight.

[@marken816]

@@loganprichard1439 It's not grip. I deadlift and row heavy plenty, no straps. It's the supinated position that hurts my wrist. It's not soreness or joint ache, it's pain.

[@Daniel556]

I love flat bench preacher curls, my favorite variation of these is I sit up just a tad bit higher and use my cable machine with either a D handle or a short straight bar.

[@BigHalfSteps]

It's also much superior than whatever Nippard is suggesting. Doing it with dumbells is like doing kickbacks, there's zero tension at the bottom of a kickback, and at the top of the preacher curl. Doing it with cables is a no-brainer.

[@bryanc.5463]

I like the vertical side of the preacher bench, rather than the incline side.

[@Delta3angle]

I absolutely love doing seated baysian curls. The only issue is the amount of equipment required. I can't always drag a bench over to the cable machine when it's busy. For that reason I just do an incline dumbell curl with about 30° and lengthened partials.

[@mariooss]

My biceps finally started to grow after the incline bench curls, by making drop sets. It burns like hell

[@greenhorselandscaping]

Yup, good job. now try static bicep exercises and pelican curls like gymnast.

[@2livenoob]

My bi workouts have been stale. Good variations

[@joshuah7433]

Athlean x type workouts

[@waderace4084]

A great bodyweight biceps exercise that emphasizes the deep stretch is the pelican curl with rings. It's tough but rewarding

[@ArchieJefit]

i love doing the first 3, especially the standing bayesian curls (fave cable curl movement) but the 4th is really awkward to setup, unless you have someone to hand you the handles. too near and you don't get the stretch, set it far enough its a challenge grabbing both and getting seated :o