TOP 5 BICEP EXERCISES - For That Peak

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*DISCLAIMER: Renshaw's Personal Training is not telling any one to do these exercises or workouts, so doing them will be at your own risk.

[@lenns_music]

Everything we needed to know in just 3 minute and 26 seconds! Not 10, 15 or 20 minutes. Outstanding! Thanks Renshaw!

[@skinnerbat]

0:23 Standing Plate Curl 1:05 Standing DB Curl 1:41 Seated DB Concentration Curl 2:14 DB Hammer Spider Curl 2:49 EZ Bar Spider Curl

[@jtee5164]

Great video, I love working my biceps and triceps in general, but now I will start working the peaks more like you did in the video. Thanks for the video

[@morinbaptiste636]

This ended up being exactly what I wanted. kzbin.infoUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.

[@RenshawsPersonalTraining]

What do you mean?

[@TheZenith12345]

Great workout I've always had problems with my forearms even tho there very developed, isolated bicep workout is what l need this was really helpful. Cheers

[@johnblack1768]

Arnold would be proud of this video did u get your biceps routine from him

[@lucifer7921]

I am using this schedule from last 6 weeks and gained half a inch. It really worked keep uploading such videos, they are really helpful. Thanks mate

[@dalehadleyfitness9302]

You're the best. Love your videos and so do 1000s of others. They are so very helpful. Keep them coming.

[@jerryramirez5813]

Tried this for the first time, felt great, felt them work different and to the point and am 61. Like the man said great exercise.

[@d2ds17]

FYI, you're still helping folks 2 years later 👍🏽👍🏽 Simple and to the point. Great content!

[@akeat1344]

3

[@stevenatkinson1049]

I just had to discover this video while in the middle of a bicep workout. Thank you and Happy New Year!!!

[@carllove3705]

Thanks for posting this video, and for giving some good technique pointers. A couple of the exercises I was already performing, but not correctly. Like pinky finger being pointed up to the sky as much as possible. Great tip which I am going to try out. I have two days a week where I work my biceps. I think I am going to keep my established workout on one day, and incorporate this workout on the second day. That way I'll be working both heads of the biceps.

[@antoinesmith4697]

Great video 💯 thanks for showing and explaining these exercises.

[@keonlewis4982]

Awesome tips bro, I’ll be sure to add to my biceps workout Appreciate that 💪🏾💪🏾💯

[@RedcoatsReturn]

This was very helpful, dumbbells feel better (ie seem to use more muscle parts) than nautilus machine equipment to me and these exercises are simple and well explained!

[@Michael-cz6ob]

Great video, straight to the point and very easily explained

[@ralphbarker7791]

A1 advice. Thank you for the valuable tips.

[@thomascelentano5017]

Thanks so much for that standing plate curl! Never thought to do that and I can feel every bit of that working

[@viperfangs6453]

Yep that's what we call waiters curls as well

[@josephprivate1802]

You can even change it up when doing the spider curl change it over to the waiter curl in the spider position athlean x favourite curl

[@manshutyo2198]

But you have to load a ton of weight on the dumbbell lol

[@morbid1]

I like it too but a lot of people on KZbin hate on it.

[@adoniskhan6097]

No intro? No BS? No in depth walk through of your life and topics that have nothing to do with the video title?! THANK YOUUUUU

[@juanmillan6257]

Hey Brian. Thanks for all your videos and tips. Really helpful and straight forward. I appreciate that. Can you, if possible, do a video on how heavy one should lift. I see in most of your dumbbell exercises you're lifting 15-35lbs dumbbells, and when you use barsbells, you rarely lift over 60-70lbs. Quality before quantity? Or is it more cuz you want to show the right form in your videos. Thank you!!!

[@alcardarelli7715]

Looks like a great routine. I'm gonna have to try it. Thanks!

[@akashdubey7083]

Al Cardarelli awesome nice bicep

[@joelscb]

That bicep is peaking more than my high school days. 😭

[@adityapalsinghpanwar8802]

Don't think you even peaked in your school time

[@champloo9058]

@@adityapalsinghpanwar8802 hate

[@mariahs3224]

Well he is also a grown man maybe on steroids lol

[@Sahil-fm8ig]

@@mariahs3224 definetly steroids

[@Ethan-gw5vc]

@@adityapalsinghpanwar8802 wtf

[@maxb4210]

One thing I’ve found that works for me for feeling the bicep more is a thumbless grip, helps take away a lot of wrist/forearm involvement.

[@drewwerts7711]

I have been working out for a long time. This video is freggin gold. Great biceps brother.. Awesome.

[@eastbayraiderfan]

Thank you for the Video. Got straight to the point and talked and did the exercises at the same time. Too many videos do too much talking.

[@anadipanigrahi7031]

Ashishqanigrahigas

[@rui_si]

加油 a Chinese term of encouragement, similar to the French allez allez. It basically translates to add oil. I'm not sure how to say synthol in Mandarin.

[@mattster1127]

Thanks so much man I am definitely using at least 2 or 3 next bicep session.

[@michaelanderson5975]

Renshaw I started doing these bicep workouts you Illustrated how about two and a half months ago they're awesome really hurt lots of pump you are 100% right thank you for the information I will continue to view your videos and also likes once again thank you God bless

[@MrCristalex]

Maaan, this workout made my day! Goddamn this is sick! Great job man..

[@ridgeopolus1678]

Dude one of the best bicept exercises I ever did. Good looking out!

[@tataewondo2020]

2 september 1997?

[@kap213]

This dude is massive, nice work bro. The videos are great and informative

[@leevancleef358]

Real good video...short concise with real good info Thanks!

[@pamspray1413]

😍💪DAAAMN you would definitely make Popeye with his spinach look like he's got floaties lol

[@fahadalamkhan6936]

I have been following your tips and workouts in gym lately and I am getting very good results, please make a video on back thickness and width.

[@RenshawsPersonalTraining]

Fahad Alam Khan that’s awesome buddy. Ok I will keep that in mind...

[@fahadalamkhan6936]

Renshaw's Personal Training thank you for replying

[@BhagwanSingh-en7vy]

BHAGWAN Singh

[@Jeeksters]

Pull ups. There you’re welcome

[@tims4694]

Thanks for the video; you gave me some new ideas for my biceps workout.

[@momba2092]

ive been working out for a long time but ive never got more of a burn out of anything than doing this THANK YOU

[@robertsimon6674]

totally awesome...no monstrous heavy weight dumbbells for biceps, love it !!

[@RenshawsPersonalTraining]

Robert Simon haha thanks man. I try to focus mostly on form.

[@yoyo-qz8tr]

You try to focus on quality steroids not on form.

[@SmDJeremy]

And synthol, don't forget about synthol. 😂

[@Darebear691]

Jeremy Ron lol

[@jokpedo]

The exercices are good, i don't care if he uses synthol or not. Great video!

[@curtismcqueary]

Yeah, I saved this video because it has a lot of great information. That being said, I think that this guy's arms are a bit enhanced. I hope that he feels cool as the most buff guy at Chili's with Karen.

[@Obergruppenf]

Just a lil bi of oil injected

[@atulmishra9723]

Amazing and thanks for showing and explaining these valuable exercises.

[@RenshawsPersonalTraining]

Anytime!

[@pedrobnt]

Good advices!! Nice exercises. Thank you

[@dahale848]

Nice video bud. I remember making this suggestion on your last video and I am glad that you listen to your audience. Going to show this video to my mates in the gym.

[@RenshawsPersonalTraining]

MANOJ DAHALE thank bro. Yea buddy I got you! Let me know how they go...

[@dahale848]

Renshaw's Personal Training Sure bro.

[@samtedy7338]

MANOJ DAHALE chup bai laudu

[@Eric-sx9qo]

Looking at your arms just diminished all of my biceps gains. Great video!

[@johnmilner7603]

Take juice and you can have arms like that too.

[@robinyourhood189]

Thomas Jefferson tomato juice works

[@robinyourhood189]

Thomas Jefferson ask kai about using grapefruit for gains

[@robinyourhood189]

Thomas Jefferson kai greene 😂

[@ivanr4300]

That was great! 😀

[@HarryPotter-qb7hb]

I like how you focus and pause on every rep..learning a lot..and it makes it harder.

[@MinhaFamiliaAQBJJ]

Doing that first exercise tomorrow. Thank you

[@doda7406]

I’m not having ago at you buddy love the gym myself and workout 🏋️‍♂️ 5 days awake but you need work bit more on forearm too look good with biceps 💪🏻 too, good video by way

[@michaelmallory2926]

Ok so he's obviously on the roads but so what it's his choice, I've learnt a new exercise anyway, I've never seen that standing plate curl before,I'm going to try that tomorrow.

[@darthbane2669]

Well when these cheaters get money doing vids like this trolling people into believing they will get that kind of muscle doing everything he says...it's dishonest. At least Rich Piana admited he got big doing roids and oil.

[@Mrmrs_Dhesi]

Great job bro

[@darryfitness3516]

Thanks so much! It work so well💪🏼

[@bharatkaushal2518]

It is easy to bark in comment section rather then going to gym

[@pagladashu6031]

Absolutely

[@tonypasma1707]

hahaha synthol

[@ankitSharma-ct7rm]

Crct bro

[@sabrinahwang8843]

than

[@pedrokoury1352]

agree

[@michaelswat2663]

Man you're phenomenal!

[@nolannalon1527]

Awesome exercises. Great delivery

[@kennyh7635]

Holy crap!! Wow I’m certainly going to add those to the routine you freakin monster you 👍🏻💪🏻👊🏻

[@hasanraza4650]

Honestly, I think those massive biceps are real. Years of hard work and dedication.

[@jfmc2581]

LOL!! Nice trolling! Synthol

[@Bread.--__--]

@@jfmc2581 synthol dosen't flex like that synthol dosent have definition 😂

[@jfmc2581]

@@Bread.--__-- , Are you kidding? You're right, and look at it! It Doesn't! It's a balloon of oil Trapped in the fascia of his muscle. That's why it doesn't have definition and doesn't flex correctly!!

[@hamimannn]

steroids and supplements

[@mrpervert5645]

Jf Mc idiot

[@chrisschoff2969]

When I first started the video I was like eh another guy trying to tell me something and I have bigger arms than him.... Then I saw the peaks and was like oooh that's what he's talking about 😮 incredible dude!

[@pamspray1413]

Nahh I didn't think that, I knew this dude was the real deal sealed 💯💪💪 his freaking arms are incredibly hot

[@chrisschoff2969]

@vestige where the fuck did you get that from? How can one look “juiced” and terrible? Not that I give a fuck what some random (and most likely scrawny 23 year old) has to say, but did you not get my comment in the first place? I stated that I underestimated this guys arms. I was like “pfft who the fuck is this guy to be telling people how to get big biceps?” Then he flexed and I was like “damn ok he’s got some guns!” But hey, if hurling shitty insult attempts is your thing, by all means go for it.

[@JoshGreenAdventures]

This was a lot of help thank you!!!

[@alanguages]

I bought an arm blaster and saw this video the exercises can be done with one. Exception is the concentrated bicep curl and the spider curls. An alternative to the spider curls would be just to stay standing up with the arm blaster. Thanks for the video and great exercises.

[@andrewp7497]

Thanks for the new routine, lots of people saying synthol, but I believe it's natural. People saying it because of jealousy. Puny guys I can only presume.

[@PaulinoSensei]

“Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.” (Lee Haney)

[@menincognito4467]

true 💯

[@jigsquimora]

Great workout thanks for sharing!

[@rastrapalrastrapal8567]

Perfect fitness and thank you for biceps excersise information

[@Ze_Ninguem]

You give nice tips. Have some for legs?

[@RenshawsPersonalTraining]

Archie Bunker yes, take a look through my channel.

[@Ze_Ninguem]

Thank you, I will.

[@rildoaraujo7032]

Archie Bunker olá você é lindo

[@sticksman1979]

Look at the frickin size of those 💪🏼!

[@drewwerts7711]

Hey brother. Your biceps are awesome. Great job.

[@eriosyce688]

Bro you've got the peakiest biceps I've ever seen! I'm following this plan!!!

[@tftwstf5]

Everytime he says "ok" i feel like im listening to the hippie teacher from bevis and butt-head

[@joshv3190]

tftwstf5 ok

[@onefastr6]

These 5 exercises plus 3 cc's of Test e twice weekly.

[@sandovalchristian3567]

Awesome! Congratuliations!

[@creativeaaditya2436]

So I need to know how many of these peak exercises should I do in a bicep workout? I mean we won’t do all of em will we? We also need to do some for the inner bicep right? So I guess not more than 2 for the peak?

[@1515gator1]

Dude at 1:25 is throwing some serious iron up on the bench!

[@javierdavila1190]

LOL

[@grantpeterson1622]

Gotta start somewhere

[@ryandale9960]

this is great

[@skyfe5430]

Lets see how much you lift so everyone who lifts more can say the same about you. We all start somewhere, and there's always a stronger, bigger guy than you.

[@zeldamonigan4154]

Trying to lift heavy and then reading that hysterical

[@boomidctv6017]

Are peaks not mainly based on genetics?

[@1611Barbarian]

BOOM! idc Tv yes it almost entirely depends on your muscle insertions

[@stevensteele45]

BOOM! idc Tv yes!

[@L_M_C]

Totally. Claiming you can change the shape of a specific part of the muscle is akin to claiming you can lose belly fat by doing crunches.

[@andrewm.200]

For the most part, yes. But when you learn the little tweaks to train the different parts of the muscle, you can get the peaks. Probably wont be the greatest, but youll get them

[@L_M_C]

The Predator13F - sorry mate but that's broscience bollocks. A muscle either contracts or it relaxes. You can't contract only a portion of the muscle, either it all contracts or it doesn't. Genetics determine the shape of the muscle, training and diet (and drugs lol!) determine the size.

[@freddiev6050]

Short & to the point! Thanks!

[@abuaqeedah4893]

Thanks for posting and sharing.

[@mobgma]

those biceps have synthol in them 100%

[@philturner8281]

Dude, ignore the bone-head comments from the haters. I have been lifting for years off and on, and you just showed me some new movements I've never tried. Looking at your guns, they must work well. Thanks for the video.

Phil Turner get your tongue out his ass! if you've been lifting for years you are obviously lifting wrong!

[@philturner8281]

jay cha...hello "Darkness," my old friend. Does light still flee each time you walk into a room?

Phil Turner nope.

[@philturner8281]

Leroy brown...who raised you...a pack of wolves? Dude, you are dark energy and speak like some prison convict. Get a life jerk!

[@brianhawthorne8480]

Phil Turner please tell me you're joking.

[@johncoonradtjr.5141]

Excellent illustration

[@Curiouzzz750]

Short and to the point , nice one , no BS

[@G3O.On3]

Subbed! Great content.

[@RenshawsPersonalTraining]

Geo Gil thank you!

[@spiraldynamics6008]

Synthol?

[@miguelcamargo2879]

Spiral Dynamics no

[@Noneofyourbiz71]

Thanks for the quick and simple video buddy👍🏼💪🏼

[@RenshawsPersonalTraining]

You're welcome

[@Damien102781]

Thanks for the tips on biceps, but how long should these exercises be done to fully see result?

[@charlespeixoto2434]

Ótimos exercícios. Mas esse bíceps está com uma simetria estranha. Aparentemente sintol.

[@lucianovitor314]

Verdade!

[@noahgamage9451]

Great workout. Lot of ugly comments from keyboard heros. Probably those commenters never been to a gym. If you work out hard you know your results. Keep it up mate. Great work, good luck...

[@rajenpariyar8578]

Wow superb like it bro thanks for good bodybuilder tips

[@grimlyfiendish5579]

What's up with all the hate and jealousy in these comments? Great exercises!

[@gabrielplzdks3891]

I'm sorry but this is terrible advice, the peak comes from the long head of the bicep which inserts into the shoulder joint and participates in shoulder flexion, that's why your peak looks so much bigger when you raise your arm. Given its anatomy, the best exercises to target it are the ones that put your arm behind your body in order to get a greater stretch in that part of the muscle, incline curls, drag curls and cable curls with the arm in extension do this. Furthermore, research has found that while both heads participate in supination, the short head is more effective when suppinating from a neutral or pronated position and the long head is at its best while the arm is already supinated and you're trying to supinate even further, so basically trying to turn your wrist away from you from an already supinated position with dumbbells. The long head has also been shown to be more active during the initial portion of the range of motion or in other words, the bottom part of the curl. None of the exercises you showed are effective at doing any of this, please stop spreading misinformation

[@AftabART]

Gabrielplz DkS Thank you! That's a sensible one. 😀

[@ricksterdrummer2170]

Research change All the time. And this guy got a huge peak so I’m sure He’s doing something right.

[@gabrielplzdks3891]

Ragewall Music It's not research, it's basic anatomy and common sense. Also, saying he knows what he's talking about just because"he's got a huge peak" is not an argument. There's a bigger chance he's done exercises that actually work without knowing what they actually target, or, most likely, he uses synthol (just my opinion).

[@AftabART]

Gabrielplz DkS exactly something i wanted to say. You always makes sense 😊😊👌

[@unbornredzero]

You are right about the long head being the part of the bicep that creates the bicep peak. Denying spider curls and denying the effectiveness of the concentration curl at building it means your speaking through research or studies rather through application.

[@r0nchmeister]

You forgot your favorite one: synthol

[@foalmcdonagh5545]

r0nchmeister it's not snythol or you wouldn't see definition tool

[@danielseaton3504]

uh huh sad thing is 20 fuckwits liked his uneducated comment

[@foalmcdonagh5545]

Daniel Seaton uneducated, jealous clowns

[@jigc23]

Spot on

[@foalmcdonagh5545]

u aint shit You have never worked with athletes so you are unaware my friend, injecting snythol causes inflammation and there are plenty professional examples of people who have used snythol and have lost their definition.case closed

[@rastrapalrastrapal8567]

Thank you bro for this work out

[@alichoudry7560]

Wonderful exercises

[@maoinc13]

I don't want my biceps looking like that ....

[@nickmasher4128]

EVO X don't worry you'll never

[@liranog622]

@@nickmasher4128 bro jajajjaa

[@BrandonJ.88]

Use lighter weights....duh ???

[@ednelson2501]

This guy has been doing this for years, not weeks or months, Years. You will never get biceps like that, unless you put in the time. And remember; it isnt a month at the gym. Its forever.

[@ChrisJBlack972]

WHY NOT?

[@suyashshukla9492]

Synthol

[@wolfsden3812]

Awesome tips.....thanks

[@denzilme123]

Thanks Bro...that was very helpful.

[@alexvega5756]

Damnit yea he’s got some synthol in their damnit!

[@denisejohnson4577]

Thought it was just me, little ol 30 pounders 😳

[@daleval2182]

Assumption

[@leroybrown8705]

Tell us what drugs you are usen ..

[@ajazahmed3694]

Great exercise explanation on biceps

[@syedzukarnainsyedmohd3208]

Tq i did try it out marvelous..now its my routine bicep exercise....tq

[@JIrwin8]

The lack of triceps compared to biceps is shocking 🤦🏻‍♂️ swap some for curls dude

[@mdaltaqiuddin5192]

Big bicep but weak tricep..

[@shingnanigans8952]

I really like the first two exercises. Should I select one and do 3-4 sets during a workout session and then progressively overload each week? I guess I’m wondering, if I am hitting biceps. How many excercises do I need to perform? Usually I choose one excercise and do 3-4 sets then move on to other muscle group. Any advice would be helpful thanks. Tldr: i usually end up choosing one exercise and stick to it for like forever and just progressive overload. Is this wrong?

[@arsenal938]

First time ive ever seen the standing plate curl, looks like a great exercise!

[@remixowlz]

It's great! I realized I was born with biceps after doing that exercise