Unbelievably Effective Science-Backed Arm Exercises You've Never Seen

@menno.henselmans drops by and shows us how to make your arm exercises BETTER by incorporating the most up to date scientific data.
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0:00 Menno "Giga Chad" Henselmans
1:34 Bayesian Curls
5:15 Leaning Concentration curl
8:10 Skull Overs

[@steelmongoose4956]

Getting a V-Shred commercial on the way to an RP video is the best of all possible worlds.

[@AeriaOris]

Lmao

[@AB-lb4zv]

😂😂😂 I got the same shit the other day . BALANCE

[@CarlosRomeroFilosofia]

Leibniz would agree

[@SCW_Fitness]

Found out why I didn’t win the overall in my bodybuilding comp. I didn’t know which body type I am!

[@b-sideplank]

Do you guys get what I call the female v shred? The same fake podcast, clients losing 26 inches and whatnot... Love this shit.

[@WildAsDaTaliban]

We need this for every muscle group.

[@ibrahimsanto]

Abso-fucking-lutely

[@nomercy8989]

Just think about the exercise and figure out which one gives you the most tension when stretched@@ibrahimsanto

[@C0d0ps]

+1

[@C0d0ps]

@@nomercy8989 We could figure out things ourselves. Or we get someone who is smarter and more educated to figure it out for us. - Do you go to the doctor or do you do everything yourself?

[@Vincentl2189]

Good thing they started with the most important muscles

[@lucaslmansur]

A 10 minutes Menno video is not nearly enough

[@drip369]

Fortunately for you there's an extra 47 seconds 🙃🙃

[@MarkarthCityGuard]

Wym? I only laster 30 seconds

[@Corbots80]

Yet it's probably the best way to get people interested. And looking for more

[@remain___]

Wait that's menno!? I just skipped the intro... Heard his name, looked over some of his programs, never saw or heard him before

[@Mr_SamuelAdam]

Need a whole podcast with these too right now! ❤

[@hieroja9774]

6:46 damn that arnold impression was golden😂

[@ssdabel]

was that real or cut in?

[@zoraldo]

can you imagine how often dr mike has listened to arnold? this is the proof that dr mike is a superfreak 😂

[@farmerlister3863]

I'm embarassed to admit that after 30 years in the gym, I had to come across this channel to drop my weights by 25% and start full-stretch motion in most situations. Now I am back to my original weights but as said - bit embarrassing to learn how to exercise after such a long time. Thanks Dr. Mike. - from Prague, CZ.

[@zackharris01]

Nothing embarrassing about that! I had the same experience as you - dropped my weight significantly after a decade or more of training and the quality of the workouts are far better now than they were before. You very rarely see people train with this level of quality in commercial gyms around the world, and since we didn't have access to videos like this 15, 20, 30 years ago, it's a very easy thing to overlook. You don't know what you don't know, you know?

[@atgunchev]

Lowering the weight and controlling the movement is great. Be very careful with the stretch though, because you can damage a tendon. It may be better for muscle growth, but long term health is more important.

[@SrGARIJO]

Did you see results?

[@cesarandrade1987]

The embarrassment would be never to learn and try new things, see how they work and adding them or dumping them as needed. You are doing the right thing.

[@farmerlister3863]

@@SrGARIJO Well, I'm 43 and natural. One can't get a lot of incremental mass on or at least I no longer can. But muscles hurt more - those that should. Strength is definitely better.

[@Zoopnigh]

It's good to see Raphael and Shredder getting along.

[@gabrielchristiannegre2715]

Underated comment

[@Silvio_Spina]

LMAO

[@GymSlave]

Lol

[@menno.henselmans]

Mike's the man!

[@ParvParashar]

Loved the collaboration! Dr. Mike and Menno are two of my favorite individuals in the fitness community. It’s really awesome to see him on the channel again. It’s always amazing when you guys collaborate. Absolutely outstanding video as expected! Highly appreciate it. I’m deeply grateful for all the amazing contributions you guys have made to the fitness community. Thank you! 🙏

[@getwreck6079]

For me those skull overs are the best it really takes away the pain from the elbows i really appreciate RP for showing us this exercise thank you ❤❤

[@BuckingHorse-Bull]

youtube JM Press

[@dusk6159]

The great lying triceps extensions (although skullcrushers, with dumbbells at least, are still great too)

[@patriciodiez5360]

I've been doing those skull overs for months calling them skullcrushers. One of my favorite tricep exercises, hell of a stretch and pump. Highly recommend it.

[@valitsemllaluokanavahyvaks3556]

Do your JM Presses kids -Uncle Todd

[@reinoflame]

My favourite excercise for triceps by far especially on rings curling my bodyweight

[@pwnagraphic690]

I love watching stuff like this and being validated on how I approach training at times

[@kingofcrunk4237]

WOOOOOOOOOOO HOOOOOOOOOOOOOOO - Dr. Mike does a show-us video, and doesn't hide his form and movements with baggy clothing! THANK YOU RP, Dr. Mike and Menno! These are usually RP's best videos.

[@conorellisfitness]

Looking to partly study a PhD in the netherlands actually, I might have to message this dude. He has LOTS of knowledge. I will be incorporating these into my routine, they are quite biomechanically convincing.

[@jamesgazeley]

Ironically he's like the biggest nerd out of the community but is the only one without a PhD

[@robbertag808]

You don't want to come to the Netherlands. No one likes it here.

[@jakesuspect8991]

Need more Menno!! I ve been having issues with feeling my mind muscle connection on my biceps and these tips helped me alot today ! Feelin my biceps contracting again and that felt good TY

[@senenllanos]

Love show you basically contextualizes the reason for baleysian curls. I follow Jeff’s routine and this explains the why really well. Lovely video.

[@georgewilkie3580]

Thanks, Dr Mike, for giving us this very clear and concise overview of the importance of presenting active Tension on the Biceps at the bottom, starting point, of a Biceps Curl. Also, my huge Thanks to You Bud, Meno, for taking his time to demonstrate the proper biomechanics of this great technique. BRAVO, Gentleman!

[@stevenroberts5741]

The stretched bicep aspect is really interesting as most gymnasts have incredible biceps and many/most of them attribute that to the huge amount of straight arm strength work that gymnastics requires.

[@nicholasbowen1825]

Don’t they get most of the bicep From pulling up?

[@firstlast-wg2on]

It’s anecdotal, but my biceps have grown a lot lately, and I have been focusing entirely on front lever and Planche, so Planche being the main thing that’s actually requiring a lot of biceps engagement. Again, it’s anecdotal, but from my experience the lengthened position does seem to be very effective.

[@carlpanzram7081]

​@@nicholasbowen1825 they often hold their entire body weight on fully extended arms and stretched Bizeps.

[@martinnoppert1752]

yep you are right. That is also why pots of people are doing this for decades now.

[@faithdriven11]

Most gymnast struggle through injuries on a continuous basis as well, so while these might be effective, when needs to take into account that they put certain joints in vulnerable positions, and when needs to be careful and smart when training. Sometimes you might have to give up a little extra tension, so as to not Put undue stress on vulnerable joints. That being said these exercises are not new these variations have been talked about in the Fitness magazines back when I was a kid in the 80s but it’s nice to see somebody is still sharing this information.

[@Adrian-cn5rk]

Thank you Mike for asking those questions, because I am sure a few of us were asking the same exact things.

[@SamInfectedSt0rm]

Hope this becomes a series. Thank You!

[@Kakaporetail]

Watching your videos have helped me and probably others get the most out of a busy schedule.

[@kiiteecali]

Love it! Thanks!!

[@gioiazucchero]

Thanks! Love the skullover idea!

[@ParvParashar]

Thanks for sharing all the great exercises with us! Leaning concentration curl is definitely an amazing exercise option especially for lifters who are training at home and don’t have access to many machines and cables to use for training in the stretched and lengthened position optimally. I really wanted to benefit from stretch-mediated hypertrophy and I was looking for exercises that I can use for my biceps and I’m definitely going to add leaning concentration curl to my training program along with incline biceps curl. Also, Bayesian curls and skull overs are incredibly phenomenal as well. 🙏💪👍

[@IDonkeysblowI]

Trying these variations out tomorrow 🙌🏼

[@HoneyBeeCrafts]

This is very informative. I can actually feel the muscles being used in my arm, while just watching him. I can mentally feel the change. I liked it, and will incorporate. Thank you

[@Frenkdetank24]

Great info!

[@user-hx5rx6zi9d]

These videos are so great dr.mike has made me realize the importance of not just moving big weight around at a controlled rate but also the stretch aspect in order to get maximum gains.

[@enkiduo]

Fantastic stuff

[@drsev61]

Great vid. Love New knowledge

[@Skolphers]

Been doing the cable curls for a couple of weeks on my arm days. Usually use it as a finishing set because my dumbbell curls get sloppy when I get tired. Love these videos, gives me more exercises to try to not get stale in the gym.

[@brennenrourke1017]

The leaning concentration curl is amazing! I already loved that exercise, but leaning makes it WAY better. Thank you!

[@ddave7026]

This is cool. Cant wait to try them!

[@IALFAOMEGA]

You are the most awesome!!!! Thank you!!!!!

[@scatdaddy3790]

Great vid guys

[@martinkristel9346]

Awesome content

[@roger6278]

Thanks

[@roundup1253]

The cable bicep curl is the all time winner for me. Thanks a lot menno!!! As a guy having big problems hitting the biceps well, this is now the game changer. Tried it 3 times and all the time super big stretch, then pump and then biceps DOMS afterwards. Unbelievably effective. First time for months I felt the whole biceps burning. I tried everything with dumbbells, preachers bank etc. now my biceps will grow❤ I did not change anything with my upper body routine just exchanged the biceps training with Mennos proposal. Unbelievable

[@RoidfreeSenior]

Love it, science is awesome

[@Bevzthejcs]

This is weird, I've been doing those leaning back curls as a warmup for months because i just naturally found it stretches my bicep and warms it up really well and it just felt good... i've never tried it with any serious weight though so i might start giving it a go.

[@blazedone2583]

Same haha. I have a dumbbell at my desk for concentration curls and I also started leaning back a bit, just feels much better and really sauces your biceps.

[@geoffgeoff3333]

Thanks4sharing a much better version! The skewed spine bench barbell concentration curls hurt my eyes just thinking what it would do to my spine.

[@Slazbob]

Yeah, I’ve always done concentration curls with the lean back. If you train enough, sometimes you naturally seek out the tension automatically. And we don’t need a study to figure it out 😂

[@yqub]

9:15 the moment we've all waited for. Spot on impressions from the Doc

[@boxerfencer]

Good to see Menno on!

[@gusjeazer]

I did those leaning concentration curls already, feel great.

[@Bigcheese6875]

Thing is I hate doing single arm stuff cuz it takes even longer

[@DWH84]

I agree. I prefer standing up, leaning back a bit on a door frame to get a similar effect

[@Noop275]

The first exercise you can do with both arms simultaneously

[@executiveinvestments]

Use a small straight bar. Doing single cable curls usually results in not that great form.

[@Evolvedpants]

I don’t mind it as much, but fuck single leg work

[@MrWhite2277]

Can be done in same time. Eg right arm first set finished, set rest timer,, start left arm set immediately, when left set finished wait for right arms rest time to finish then repeat . Its just alternating sides and having given enough rest time to complete 2nd arms set within 1st arm rest period. If you set the rest times consistent between the sets both arms will get the same rest time Same on any unilateral work but on legs it can get tougher, especially stuff like RFESS where the elevated "resting" leg is still getting taxed

[@adampit8214]

Nice to see Menno again

[@usmcfalife1]

Skull overs are glorious. I made this adjustment myself a few weeks ago and the difference I’ve felt is substantial

[@TheSp3cial0ne]

That outro was incredible. Thanks, Dr. Mike and incredibly good looking guy.

[@BeGrizzlyStrong]

Skull over on a slight decline. Increases tension over a longer ROM.

[@vorticedangelo83]

That's awesome content building my 43y body like never before. I am literally amazed at how quality of the techniques improved my trainings. John Shreeve and Dr Mike are must to follow.

[@Hardcoredadof3]

Perfect timing for video doing back biceps tomorrow

[@nigelcorso]

the cable curls have been a revolution for me....never felt so pumped in my biceps after a training

[@RedHeadSH0T]

Top collaboration 💯

[@lolmouf]

another good exercise is slight reclined dumbbell curls. Its essentially the leaning concentration curl. I love them and even going light you get suchhhh a good workout on the biceps

[@docalexander03]

My thought - while Menno presents new science, many have built sizeable biceps using preacher curls and standing barbell curls. More and more I believe building muscle mass is more about consistency and effort (90%) and less about specific exercise selection or type (10%).

[@martinnoppert1752]

He only present science, but based on what we were already doing for decades, nothing new here. But Menno is that guy that siad for years these things are bs ...

[@Sentarry]

Basically get a significant stretch on every eccentric for every muscle group you train for optimal growth.

[@AboveMoDeRaTeChannel]

I LOVE BOTH OF YOU GUYS! This is the ultimate combo:))

[@uhsemehicieronlas3]

Interesting insights, well worth a try to confuse muscles.

[@VaskiiiBuff]

I have all 3 in my workout program already feels good man

[@williamwells1487]

Been doing the cable exercise for awhile, but this added information that may actually help. Will definitely be updating mine to include his approach.

[@JLIV461]

Real talk, finally.

[@peacemac1992]

Really appreciate him bringing up the elbow issues..I have chronic tendonitis from my youngin' days of 6-7 day/week programs, so have to be very mindful with the amount of tension that affects both of my elbows. Thanks a lot for the info, Mike. - Also Mike

[@paulkorchok6567]

Dr Mike gushing over Menno was so sweet ❤

[@emanuelsarbu7070]

This is awesome dudes, probably the first exercise where I actually feel my biceps working the hardest, not my forearm. With the Skull overs it's the full package. Thanks.

[@justinb3074]

my brain has struggled with this exact tension issue on he bicep for months now. now that im more educated. the bottom of a curl has zero stretch. even the reverse curl on cable machine doesnt give me a good stretch. only a preacher has gotten me what i wanted. good video.

[@hanu9830]

i love this guy going through a long explanation of how to optimize the bicep curl only for mike to politely interject with a much better version

[@100KGNatty]

The funny thing is that if you draw a couple of vecors then you wouldn't need a long explanation.

[@maegnificant]

I will try to incorporate the concentration curls and skull crusher variant into your all body dumbbell workout tomorrow Mike. Thanks.

[@KevinBE87]

I hope this video was a teaser trailer for more Dr Mike and Menno content in the near future. Also, bring Brian Shaw in one of the videos please 🙏

[@Schacal6666]

Dr Mike and his alter egos… he’s a terrific actor

[@sunwukong6268]

Have seen a video of Menno where he explains Bayesian-Curls, a few weeks ago and I tried them. My favorite Biceps exercise, now. ❤

[@JeremyChan-dc5og]

The introduction of skullovers in this video has helped me tremendously. Skullcrushers were my favorite tricep execise of all time but unfortunately my elbow issues halted my implementation of them in my arm day workouts. After watching this & trying skullovers, & finding no elbow issues at all, I will most definitely add in skullovers very often into my tricep workouts. Kudos for the awesome video.

[@cecilanderson7298]

I agree with Dr. Mike about Menno, He is brilliant.

[@jeffscalfano3100]

F'yeah... after watching Dr. Mike's Full ROM videos i started doing Dumbell curls just like this about a year ago.

[@mattsapero1896]

Great tips. I used to do all kinds of variations on the cables. I liked to use cable cross overs both up high and down low to do simultaneous bicep curls and it got me super pumped.

[@robertlandert8807]

Little changes in position - great effects -> cool stuff!

[@roundup1253]

Very nice. I also found out I get nice pumps in the biceps when I do cable pec flys right after standard preacher curls. Although I don’t move my elbow joint with the cable pec flys I can feel the super stretch in the biceps simply holding the cables

[@LandOfTheFallen]

Those bicep curls are 👌🏼

[@HotHeadCringe]

*Top tier video for what I’m after.*

[@johncosta8538]

Ohhhhh Ima try this

[@TP1988]

Astonishingly good outro

[@eldiablo2044]

6:54 - 8:02 is the most valuable information for anyone lifting weights that there is anywhere. High effort, dedication and cosistency. If youre not born to look like arnold, its just not going to happen. Compete with yourself, and youll make the gains.

[@balintkereszturi538]

I have been doing skull overs "acedintelly" as my left elbow is easily irritated, so I started to play around with variations, it really is a life saver!

[@Jake_RF]

I'm glad I intuitively was doing these cable curls and actually posted a video on my channel. I still think triceps on cables feel better than dumbbells or a barbell in my opinion

[@proddreamatnight]

Trying this one today

[@rotorhead5000]

Im actually stoked about that leaning concentration curl, ive been doing regular in my routine, and i was thinking about that the other day that theres no load at lockout, im a little disappointed i didnt think to make that little change.

[@ScreamingMidget8]

your humor is so underrated

[@ac4185]

The lean back concentration curl is awesome. Feels like I am working a part of my bicep I never have. The stretch and pump would make my girlie arms huuuggee..

[@VapidOnion]

I've been doing a variation of the skull overs for a little while now because of the research on stretched tension. Incline skull overs. Usually, sit backward on a preacher curl bench and get to my desired incline, and do the same skull over technique. By far, the greatest exercise to help with my tricep growth.

[@HavasiP]

Tried the bayeisan curls and leaned concentration curls today, and Holy crap it felt nice. Definitely going to do them like this from now on. Would love to see more of these variations on other muscle groups with deep stretch in mind.

[@martinnoppert1752]

they are static stretched cable curls, they don't come from Menno. It's been done for many years. And the concentration curls also.

[@HavasiP]

@@martinnoppert1752 OK, neither I or anyone in the video claimed differently. I don't care when and who came up with them, I'm just happy I found out about them.

[@tsijr915]

@@martinnoppert1752 whoah whoah you've done it for years, did you copied from some one else years ago and didnt give credit on here? lol.... see its not fun to assume (also) its not called" Static stretched cable curls" thats just the machine that does it, this is completely something different related to the cable curls. you watched the video before commenting, didn't you?

[@martinnoppert1752]

@@tsijr915 that method of training was in the magazines some 30 years ago. We had to find and work out everything ourselves en find out what works best. So then we found these exercises. 1 of the examples for this was gymnasts on the rings with static holds, the start positiion on te cable. From there we do the curls. So very old news and not invented bij Menno.

[@dylanlautherboren1805]

Definitely gonna try those concentration curls and skull crushers 💪🏼💪🏼🤙🏽

[@akillays]

Did the leaning concentration curls today, wasn’t sure at the time but been feeling my biceps all day

[@doyourownresearch7297]

did the women at the gym feel your biceps?

[@GARZA_ICMG]

My favorite bicep curl as of late is single hand cable preachers using my knee for stability on the seated cable row machine. Trust me on this one, favorite in 18 years of lifting and I curl 50lb dumbbells. This feels much better

[@jamesevansen5246]

Gymnasts have known for a long time, straight arm movements where the biceps has to resist elbow hyper extension are awesome for the biceps. This is good stuff about getting that deep stretch at the bottom under tension

[@michaelcaron5756]

Menno is the man

[@chrisr3927]

It’s unbelievable

[@maroonabuchel367]

My new favorite fitness bible: Dr Mike! Can´t believe I didn´t find you earlier, but here i am. Thank you for great content and information, especially for a new trainer. Keep it up! Kind regards/Maroona

[@ericheng9790]

Awesome, and funny too

[@philippicphilodox888]

I often do the facing away cable cross-body curl (never knew they were called Bayesian curls) as a warm-up because I can really feel the stretch and the blood moving into the biceps, but I stupidly never tried them as a working exercise. I'll add some weight and give it a go next arm workout. Thanks!

[@juliuskluijver]

I usually do the skull-overs with a cable, INSANE stretch and have seen rapid growth since ive been using these

[@edwardlenovo3240]

This is awesome...... the youtube algorithm showed a reel about some fitness people talking about how male gymnasts get such huge biceps, and they were told was gymnast do a lot of holds in the stretched position and pelican curls. I was like awesome cool, then I tried doing it, and quickly was like yea...this is really really really hard to scale/load and start off, if you are my size (225lbs). The Bayesian curls are the perfect substitute, as they are the same movement pattern as pelican curls....Thanks !!!!!!

[@JEKYLLHYDE123]

as a fellow dutchy and fitness enthousiast i approve this video. more please.

[@leobarcelosss]

Dang what a good video 🔥

[@jeremyworrall8887]

That makes a lot of sense because you can literally feel the power in your bicep drop off at the bottom. Waiting to see later in the vid if he covers incline dumbbell curls.