Top 4 BICEPS Exercises (Brutal Stretch!)

[@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?

[@Jimbilbelle]

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

[@unknownguy6686]

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

[@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.

[@RacismIsMentalillness]

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

[@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

[@silvo305]

These have become a new favorite for me. I can get an amazing stimulus with little weight. I’ve been hitting bayesians and incline curls primarily and my biceps have been growing again. I love me some heavy barbell curls, but a lot of the time I just don’t feel like doing them lol.

[@strm3253]

I recommend rotating your shoulders to the opposite direction it makes more conformatable

[@Zinericks]

I do them with correct form but never feel them that stretch... I also just do them at the partial lengthened position because at the shortened position I don't feel any tension. My bíceps pumps often come from the classic dumbell curl and the hammer curl.

[@tomato9953]

I don’t agree. Honestly that’s a great exercise on paper, but when I do it I always struggle to keep a consistent angle throughout the whole set and between the two arms. Also, with a big weight it’s hard being stable.

[@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

[@Rileydoes-stuff]

I think it's stupid that people hate this guy he's so helpful

[@Rileydoes-stuff]

Edit: off topic but I recently learned that Jeff is gonna press charges on the guy who attacked him, I'm really happy for him.

[@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

[@user-ii7xc1ry3x]

Also great editing, the sound effects killed it 👌

[@animal0mother]

The shake effect for "two steps forward" too.

[@dub253]

Whoever you got filming and editing is doing a great job

[@VordLoldemort]

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.

[@danielkrome6640]

Dumb workouts jajajajaja .. Stick to heavy heaven barbells and heavy chin ups. For real man workouts.

[@youraveragepasser-by7367]

​@@danielkrome6640 who should we believe: the guy who has actually produced scientific papers surrounding exercise, or a rando like you

[@samjohnson609]

@@youraveragepasser-by7367to to mention the science guy is absolutely jacked

[@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

[@kshay89]

Bringing the cable up to wrist height increased my stretch so much more! My biceps were sore for two days after. Thank you for the tip!

[@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.

[@GuyInAHotdogSuit69]

I've seen too many bicep tears happen on incline preachers to take them to failure, freaks me out. I know it probably won't happen, but still, I can't enjoy the exercise with the mental imagery.

[@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!

[@smarthousetech8593]

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

[@crabby9305]

Cable curls are unmatched

[@eternaltajali]

Your novelty is deeply appreciated Jeff!

[@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

[@orlandomorse9295]

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

[@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.

[@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 💪

[@ScottJohnson-cf8fk]

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

[@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.

[@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!!

[@Mindfullifting]

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

[@victordia099]

The editor needs a raise

[@himeshsinghshishodiya]

I do the first two and I love them.

[@peterb7549]

Concentration curls on the cables are incredible.

[@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

[@chickencrusader09]

I did the incline bench curl for the first time, I got such a good muscle hypertrophy that I'm weak, I love it!

[@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

[@ikobobisking]

@@hughhagen4968 where does he say anything about the brachialis

[@Didieeer]

I owe you so much brother, thanks a million times

[@joshuah7433]

Athlean x type workouts

[@chrisfagan4933]

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

[@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

[@tyquanwashington.8510]

The Bayesian curl stretch is crazy.. I get scared sometimes and think I'm gonna get a tear.

[@MeanBeanComedy]

Tearing up the floor with that bench!

[@breeezy9330]

I did these at the gym today and had a sick pump!!

[@therealshard]

That bench slide was aesthetic ❤

[@sillycoin]

I'm telling you those Bayesian cable curls are game changer for me personally.

[@amine4256]

Chin ups are a solide exercice

[@martinsuareznunez2620]

Looking for this …. That IS the most inportant one :) , the engagement is complete

[@AS-Stardust]

A solid exercise for the back.

[@martinsuareznunez2620]

@@AS-Stardust closed upside palm grip, you engage mostly the biceps in the 2 points of motion (shoulder joint and elbow ) making primary a biceps exercise, if the grip is wider, you will work better the dorsals and romboid of the back.

[@keengkai8175]

⁠​⁠​⁠​⁠@@martinsuareznunez2620”primarily” a biceps exercise is a wild thing to say. Back exercise with a bicep emphasis. Lat pump. Bicep pump.

[@SpartanTaylor]

No one seems to talk about cable preacher curls. Literally the best of both worlds with the linear resistance curve AND the isolation. Phenomenal and pretty much unspoken of.

[@grantpaisley9012]

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

[@InstrumentManiac]

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

[@Johnsonthe3rd]

Incline bicep curl barely has any load in the stretched position tho and peak tension occurs in the mid range so it isnt really emphasizing the lengthend position no?

[@CursedWheelieBin]

Yes, but there’s more to it. Peak tension provided by gravity, you’re right, is when your forearms are parallel to the ground however that’s also where your biceps are strongest (mid-range) when performing this movement. Incline curls take advantage of the difficulty curve being maximal at the bottom of the movement, because you’re in full shoulder extension, and full elbow extension. That’s why they’re so brutal the moment you move even by a millimetre. Difficulty curve: hardest, easier, easiest. Resistance curve: easy, hard, easy again. In other words, incline curls are good for developing your biceps in a position that you’re weakest in.

[@Johnsonthe3rd]

@@CursedWheelieBin lmao barely. The load biceps can handle is ALOT less than the pecs and shoulder so they wouldnt even be a close limiting factor. And yes i understand the biceps somewhat run over the shoulders in this stretched elbow behind but it doesnt even benefit anything if there isnt load in this position. Could just do normal bicep curl and the only difference is that your 2-4kg weaker in this position (-horsing)

[@potapotapotapotapotapota]

I guess you can just do seated curls like mentioned in the video if you're that worried about keeping tension on the muscle at all times. Cable machines have that advantage. Don't know why we don't incorporate them into more exercises for this reason.

[@MrFINcredible]

​@@Johnsonthe3rdthe bicep is in a more stretched position than regular standing/seated curls. That's literally the point of the exercise

[@Johnsonthe3rd]

@@MrFINcredible no point when there is no tension there so its just a variation of the bicepcurl with nothing else. Its like saying me doing splits will grow my hamstrings and abductors…

[@groudonfanatic9146]

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

[@bkwil6078]

Pay attention Mike this is how you grow muscle without putting a needle in your ass

[@Wxrldend]

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

[@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.

[@churro6030]

Thank you! Love the visuals, explanations, and examples 🎉

[@Aktwesson]

Biggest nerd of the fitness industry

[@fil4648]

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

[@deathrunc9904]

"go light on first time" *insert hangover iconic we fucked up scene here*. Yeah, cant move my arms since 4 days. Thanks

[@Damitche024]

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

[@maurizioarrivabene8182]

I love it when people with big arms show exotic exercises and say theyre the best exercises, having built their arms with the basic exercises that arent flashy.

[@Molehasmoles]

They're all just curls. It doesn't really matter much, and I'm certain Jeff would say that too

[@mistermaster1119]

Jeff has most likely built his physique using excercises that look exotical because he is very science based, so he almost always uses excercises that maximize the stretch part

[@maurizioarrivabene8182]

@@mistermaster1119 and he did that 6 years ago aswell?

[@98danielray]

almost none of these are exotic dude. no shot you think an incline curl or cable curl is exotic.

[@Molehasmoles]

@@mistermaster1119 I think you're wrong. The science about the lengthened position is AFAIK quite new

[@tfl_fitnessfit7750]

if you're a beginner or even intermediate, just stick to basic bb/db curls, get as strong as possible and your biceps will grow bigger a lot faster

[@Molehasmoles]

Why would they grow faster? They're all just curls

[@potapotapotapotapotapota]

if your goal is to grow your muscles faster sure, but if it is to strengthen the tendons and reduce your risk of injury then doing them stretched is the way to go

[@Lance_Thorpe_Esq.]

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

[@Bhaskarjyoti02]

Bro is living in his own dream world

[@r32juan]

Added the bayesian to my routine and man it really does work your biceps

[@youngdudefromcali529]

It’s a fuc**** curl at the end of the day guys lol. If you can’t figure ways to grow it idk what to tell you

[@LuizValenz]

I used to have huge biceps, stop training at full gas, years ago because there were too much, nowadays, the looks small, I will try this routine ❤ to help them be huge again !

[@mitchellhayman381]

Flat bench preacher curl? Lol. I don't think so

[@ZerosiiniFIN]

Why not?

[@keengkai8175]

Hard pass. Why give yourself a surface to rest on and lose the tension you’re seeking

[@ZerosiiniFIN]

@@keengkai8175 who talked about surface to rest on?? just support your arm from the elbow up If you have a problem with flat preacher curl, you have a problem with every preacher curl

[@amitrawat3102]

Best fitness channel in KZbin ❤❤

[@wilgotsixmar9836]

Drop the gimmick. These are not necessary, just stick to basic curls

[@98danielray]

these are basic enough

[@bmatenco]

bayesian curl is the best one in my opinion , really love the stable position and the stretch

[@t9t9t9t9t9]

Man this full stretch shit dont matter, look at any huge dude training, none of them doing that

[@potapotapotapotapotapota]

because doing it stretched isn't mainstream yet

[@t9t9t9t9t9]

if it worked like youtube influencers claim, people would have been doing it a long time ago. its a gimmick to get you to think they have some special insight on how to train, nothing more.@@potapotapotapotapotapota

[@christiandelia7867]

Really enjoying your content brother, keep it up

[@elemenz888]

Ok now have a 6'2 guy walk around behind you for fun.

[@MatthewMajewski-ty9ii]

lol the voice and head to body size on this 4 foot nothing is hard to ignore

[@elemenz888]

it's always the gnomes with the ninja turtle gains@@MatthewMajewski-ty9ii

[@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!

[@TerminatorDinosaur]

Holy shit calm down with the stretch. A stretch doesn’t equal gains. A full ROM is important however, just don’t obsess over the stretch. Normal bicep curls will grow your arms just as well as this goofy shit.

[@ZerosiiniFIN]

His views are very much based on the newest scientific studies. What are yours based on?

[@TerminatorDinosaur]

@@ZerosiiniFIN Scientific studies as well. Science has compared 90 degree of knee flexion on a squat to a full depth squat and quad activation was the same. There are no studies proving an excessive stretch is beneficial for hypertrophy.

[@seanhalliday1982]

Well you're wrong so keep looking bud, what scientific studies are you referencing for your science based theories?

[@TerminatorDinosaur]

@@seanhalliday1982 Idk remember the name of the study. But even then it’s BS. Have you ever seen top bodybuilders (natty or not doing) these goofy exercises? Just cus Jeff is big doesn’t mean he knows what he’ talking about.

[@seanhalliday1982]

@@TerminatorDinosaur there were 6 studies released on the subject pretty recently, last year I believe, just gotta google them to see. Probably why all the pros haven't been using these techniques yet, though jeff is a pro bodybuilder, not a top one.., Sam sulek started doing long-length partials just through his own trial and error some time ago as well

[@harshdeep127]

I think these are useful exercises, barbell curl, dumbbell curl and hammer curl that's all enough for bigger biceps

[@Mr_Mohit_Shukla]

Last is worst. It’s targeting chest

[@Dust4Vomit]

No…

[@Gab8riel]

How? There is no adduction happening as far as I can tell

[@beefaroni5987]

Wow, you win dumbest comment

[@menslingerie5502]

Bwuh? Nah. Look at those elbows.

[@Eazer_Monarch]

You're pretty dumb huh 😂

[@Liumane]

This guy's editor is on a whole other level

[@_JudeTheDude_]

editing is so clean.

[@brandono9387]

Biceps cooked after this one he wasn’t lying

[@christiandeniz]

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

[@deanfitz1985]

You've literally become my new online PT thanks my dude, I've changed everything up to fit in with your top tips for push pull legs and arms, body has taken a shock and im sore, its working ❤

[@livingtruepurpose167]

Appreciate you sharing this info. I needed something new to change up my routine!

[@stefance1]

Everything he said gives spot-on info. Hats off, Sir.💪🏽

[@tylerweightman]

As far as the flat bench preacher curls go my only knock on those is you lose all bicep tension at the top of the rep. Very good info packed into your clips though I love it

[@porkchop9978]

I workout at home, you can usually get creative with rings to emulate cable movement. Look up ring pelican curls to get a noice stretch, be careful not to distress shoulder too much. I vouch for incline or flat curls, stretch is brutal and has grown me some nice biceps.

[@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 !

[@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

[@tobiashemmingsen6892]

I love your videos! Both extremely informative but also phenomenal video editing and productions! Love the muscle fiber animations!

[@ragnarthesquirrel2221]

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

[@kell7689]

The editing is insanely good

[@jcz136]

Once again great job Jeff

[@grenmoyo3968]

I did baysien curls for the first time today and it was supposed to be 4x12. It ended up being 2x12 and 2x10. It was intense. I loved it. Im going to hate myself tomorrow and the day after.

[@jordicanedo4398]

When the pandemic hit… i picked up some gymnastic rings and this explains why I got massive biceps in this time, the pelican curl offers a massive stretch and tension it’s like you almost feel I little carefull thru out the movement because you feel your bicep is going to rip, also greats pumps try it Jeffrey

[@keengkai8175]

Same here, except I wasnt doing Pelican curls. Ring curls were enough to puff my arms up significantly. Huge proponent of rings for biceps. Keep spreading the word, my man.

[@YVL555]

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

[@rifkyirvandi6204]

So glad i found ur channel

[@IntelR]

In the first one you said rotating the arm would maximise the stretch. That may expose more the fibers of the biceps to the load, but supination contracts the biceps.

[@walterhartley676]

Really good editing

[@MrTeddymon]

Lucky I was looking for a new bicep workout

[@loudiamond]

i already got the free program from Jesse, thanks Jeff 🙏🏽

[@lunesco-gym]

i did 1) incline dumbbell curl (because my friend recommended this to me) and i had a DOMS for the first time in a long time. I think i will stick to it

[@DrSongs-rg4ry]

Cool one and curls and cable ropes r best

[@yakubyakub8849]

My favorite is the angled preacher curl simple, and forces you to have the right form

[@Niksta.n]

Close grip palms up pull down is amazing

[@Damdaaa]

Yea these are much better than the last short!!

[@amaannanji3113]

Thanks. Can you make the same video with triceps?

[@Daemon1995_]

please do a top and worst series for biceps!