Want WIDER Biceps? DO THIS!

[@gaurangarajkashyap8004]

Simple do concentration curls and preacher curl in order to target the short head of biceps. And always remember to stick with your regular exercise.

[@llamazing4326]

This doesn’t target the short head, he’s talking about the brachialis

[@godallmighty358]

​@@llamazing4326 reverse curl?

[@SafwanVanoo]

​@@godallmighty358Definitely

[@christiandenton2174]

Let’s see your arms then, cuz

[@gaurangarajkashyap8004]

@@christiandenton2174 give me your whatsapp... I will show you.. Btw my arms are 16

[@elgerreyes2343]

I respect every body builder who does tells and shows us the right way to build muscle 💪

[@travisrichardson6233]

Hammer curls work perfectly.

[@hazemismail3010]

Hammer preacher curls even better for the brachial. Trust

[@rodrigovaccari7547]

@@hazemismail3010 You dont need to trust it: preacher puts tension in the muscle while it is stretched, normal dumbbell curling doesnt.

[@Blue_G707]

@@hazemismail3010waste of time and not worth it doing single preacher curls

[@Nucejc]

Guys, just stick with the hammer curl and reverse curl and you should be fine

[@eyeofbast]

Yup

[@Chris-uk4jq]

Facts simple and straight to the point. No bs gimmicks .👍🏼💪🏼

[@NativeBox]

For real

[@justinestes6400]

Crossbody curls and hammer preacher curls have made a big difference in my bicep development.

[@NativeBox]

@@justinestes6400 cross body are a waste just do reverse curls

[@abdo-hanaka69--official]

I do preachers, seated and reverse curls, all parts of your arm flexors are hit with those only

[@pendlelancashire]

*You're an excellent technocratic coach. Better than thousands out there.*

[@folkehjelm2088]

Technocratic?💀 mans a dictator

[@gesus.christ99]

tells about the brachialis, and the shows exercises for the brachioradialis

[@EdoardoSimonetti87]

Yeah, no, dude, just no...

[@4kingkong4]

@@gesus.christ99isn’t that the same muscle, just that the brachialis has a shorter name? Im confused now😂

[@niekdekker557]

No he is not, he's just spreading BS information for the sake of making a yt short

[@lambo6770]

Hammer curls.... and if you want, reverse curls. That's it. I also like hammer cable curls with a rope.

[@catgame9177]

explains why i’ve seen so many buff people that have surprisingly thin arms

[@rick7122]

What about, hammer curls?

[@Tens-M]

just normal hammer curls or peacher hammer does the job well enough

[@broadstork]

Started doing cable hammer recently with a strong emphasis on form, I start with gripping the cable at an almost pronated grip at the bottom (biceps facing each other) lean back slightly. The movement is similar to a cross body curl, at the top I twist all the way up till my palms face my front delts.

[@Mathandanoski]

Will give this a try, thanks.

[@sophiamcnamara9851]

Love this

[@TJZeplin61]

I was just going to ask that question

[@jakedragon8753]

I don't get why people seems to use a dozen different exercises to hit different parts of the biceps. All you need is like 2 different variations and ur prob good. That 1st exercise would have to be done in higher rep ranges cuz anything heavy would cause the grip to fail before your biceps.

[@phlegm5596]

It might have something to do with muscle memory. As you get more and more used to a movement it gets easier so less stress to the muscles. But I’m sure this only applies to massive people using gear, not the average folk trying to get stronger.

[@hyperretroactivehyperretro5992]

It has to do with youtube, content generation, and algorithms. Anyone says anything about muscle memory is talking nonsense. You hit a plateau? Take the same exercise. Find your 6 rep max. Now do that for 3 reps. But do 10 sets. Next evolution same thing but for 4 reps. Next do it for 5. Your 6 rep max just increased you can move more weight and you will force hypertrophy with the same exercise. Plus you got considerably stronger. You are welcome.

[@iz2333]

​@@phlegm5596 It doesn't work like that at all. "Muscle memory" doesn't actually happen in your muscles, it's an adaptation of your nervous system. Your muscles only get used to certain weights.

[@sergiomerino4116]

@@phlegm5596- Thats why you increase the weight or set dimwit.

[@4kingkong4]

I do curls and fail around in the 6-8 rep range, my grip doesn’t give up

[@UrosMijailovic5704]

Do pull ups for brachialis and chin ups for biceps that is better

[@jaxv94]

wish i could i’m too heavy lol…excuses yeah you’re right

[@johnzwickjr.2676]

Mentzer just entered the conversation

[@chikinnugit9867]

Good exercises. I don't know why people can't just accept there are multiple ways to work a muscle. He isn't saying you need to do all of these to progress. Pick what is best for you, this is just free information. I do the cross body curls at the end of my pull day and get a good burn in that outer area. I never fail because of my grip strength, which is not impressive

[@johnnycoolride3164]

Better do trigger point therapy and mild release on the brachialis a couple days later or it causes a lot of pain especially referred over the thumb. Should do this, regardless of building the brachialis, because the hand does so much pronated it’s in constant tension and irritation, especially with arm flexion.

[@SakaarNayak]

Good that you are making videos specifically for the most neglected groups of muscle in the body.

[@zenfitnutrition8908]

Nice 💪🏽

[@mormegil84]

Hammer curls and crossbody curls gave me serious tennis elbow. Now they're extremely painful to do. I stopped doing them.

[@levidabest4795]

I do hammer curls incline dumbell curls and peacher curls

[@ChiefJunior]

Thank you sir

[@vernerikerppola4438]

But what if I feel any kind of bicep curl only in my brachalis?!?!!??!?

[@kittynoskill]

Those preacher curls look sick

[@Dr3y87]

Other than the first on is there a way to do this workouts at home if you dont have anything else but weights?

[@TheSam6141]

Hammer curls , dips for older guys not recommended. You can get light tears in the epicondyle tendon. Hurts

[@stevefawx303]

How to isolate a muscle: Focus on the muscle Try to just flex this muscle Exercise while over-engaging the muscle Keep it healthy with feeling to not overstretch.

[@Khans1199]

Where is that tank top from?

[@sheersh86]

All good but this means 3 more exercise to biceps day.. sorry mate thanks. Bisceps is a smaller muscle group and does not need so many exercises. Stick to the basic ones and thats enough.

[@Werkvuur]

It's good to do one version of the hammer curl, though. The brachialis will push the biceps out if it grows, making your arms look bigger.

[@justduro1527]

you can just 1 he is showing 3 exercises that targets that muscle so you choose 1 or more if you want

[@iz2333]

​@@Werkvuur Every biceps exercise involves your brachialis, they work together to bend at the elbow.

[@tracy1210]

What are the basic ones?

[@mugshotmarley]

Im the opposite. My brachialis is strong/big but the short n long bicep is smaller/weaker. I have little bicep peak but wide arms. I can lift about 20% more weight doing hammer curls than straight bicep curls.

[@franciskennethmagali7084]

Samw bro i am stronger in hammer than bicep curls

[@ruvimsemenyuk8224]

Hammer curls .

[@SkynetT800]

You got the arrows showing that the short head is the long head and the long head is the short head.

[@catrinoiuandrei4624]

They're showing correctly

[@aarontyler6842]

Glooks g

[@Dontdoit_]

lol don’t do the first one unless you wanna get hurt. Concentrations and preacher curls is more then enough

[@Minivanmusician]

Those cross body curls need to be done with cables; no handle.

[@celesteinman56]

To do the brakealis does it need to be heavy?

[@drew_peabawls13]

How bout that calf work?

[@jangy36]

The brachialis is an elbow flexor. It’s involved every time you flex your elbow so if u do supinated curl it will involve your biceps and the brachialis. If u do pronated curl, it will just hit isolate the brachialis and other forearm muscles like the brachioradialis.

[@amoldhillon1445]

And juice

[@satanthedevil3674]

I would love to have bigger biceps.. but I get this annoying ass pain in the crevice of my arm and have no pump. I don't go heavy at all, I mainly use twenty to twenty five pound weights.

You should go to a physiotherapist, they will try to fix the issue. Do the workout before the appointment so they can pinpoint the pain source.

[@bijaytanty8434]

Good 👍👍

[@paulmartin2k7]

I normally do 7 hammers, 7 curls and 7 reverse grip curls for forearm workout too, resting to the next half minute. Shouldn't that work? (I don't go across body in my hammers)

[@bmc_3423]

I really see no point in preacher hammer curls. Preacher curls intended to lengthen the bicep, and target the long head, yet then decide to scrap that and neutralise your grip to target the brachialis

[@ratpudding]

support your elbows with your hands for maximum ROM, personally i have very flexy arms so this is a game changer for me

[@gc2161]

Always reinventing the wheel, just do normal curls and they will be built

[@Andrew-it7fb]

Your biceps will be developed, but this is about your brachialis.

[@NIGameYeah]

I call that muscle the aurora brachialis

[@micahhook3576]

you gonna hurt your lower back picking up those dumbbells like that

[@Game7Mode]

Hammer preacher curls all day

[@77Supasid77]

Ahhh yes ya learn something new

[@erniesotelo4057]

Am I the only one who thinks that you can build your biceps only with neutral grip and chin ups surely I'm not the only one

[@katurivinay3436]

Comment section has more information the short 😅

[@woogyswheeler2208]

Ok

[@ΓΙΆΝΝΗΣΤΣΕΡΩΝΗΣ-υ1ψ]

Or just do hammer curls

[@gilbertpizano6990]

What shirt is that?

[@masahirogo3330]

Brekie Alice

[@islamic_status6751]

One video for diet to muscle building

[@XroorX]

Bicep = TWO

[@cyz958]

Pull ups 😂😂

[@iluvpie7053]

This is all bs the only exercise you would every need for biceps is any kind of curl in, neutral, pronated, and supinated positions to target the brachioradialis, braciallis, and biceps.

[@Dark0_Cl0ud]

25s 😂

[@GDN_Dan]

Spam hammer curls like a mf

[@PrinceAnthony999]

Bro just do preacher or concentration curls

[@calebanderson9538]

The brachialis isn’t part of the biceps🤦 it’s a completely difference muscle…

[@aladdin3959]

No thanx, I already got a wider biceps😆, you guys confusing the hell out of the beginners lifters

[@Constitution1789]

Are you available for muscle worship?

[@peterlampropoulos3505]

And you can destroy your elbow

[@cheesycarrotsoup]

No need to reinvent the bicep workouts.

[@rambow7252]

Want wider biceps? Practice a muscle that is not the biceps

[@abhishek6575]

Byd ko tho mana kar diya indian gov ne anne se 😂😂😂

[@c.dasilva8402]

Amazing how the people with the least bicep development wants to tell about biceps😒

[@wientv4419]

wientv ❤❤❤🔥🔥🔥🔥

[@kulehuba7461]

If we get someone to start a youtube channel teaching people how to lift weights they will run out of content after 2 months. That's when you start seeing this type of crap. I know bodybuilders are on steroids but if you want to learn how to lift just look at what they do.

[@jeanroturier707]

So you're not working on biceps but brachialis 🤦

[@justduro1527]

Your biceps will still get some work

[@jeanroturier707]

@@justduro1527 of course, but he should say "wider anterior arms muscles", not only biceps.

[@syamilavicenna83]

too complicated, just do basic exercises for biceps!

[@01iverQueen]

Don't do this, this is only training your forearms, do the dedicated exercise for each muscle, and not these exercises that train both muscles at the same time when the results are subpar

[@Shadowsupreme3447]

Just do hammer curls it's simple why make it so hard

[@SteveRacette-k8y]

No shit!!!

[@SpeedLiveClips0]

w

[@philyip4432]

You just need a lot of steroids and PEDS . The muscles will just grow with you barely working out. But you fo have to work out , though. Otherwise, you will just get chunky and fat.

[@troysills425]

The BI cep only has to muscles 🤦 its a 2 joint muscle

[@AriesGodOfWars]

Says the man who doesn't have wider biceps

[@petechumly985]

wider ? lolol thats a new one

[@Somethingsomethinsumn]

So why don’t you have wide biceps lol

[@impeccable8582]

Absolutely trash 😊

[@JamesEast-iy3ov]

Waste of time

[@cosmicsatan7116]

Just lift weights guys lol

[@wobblefeets]

have bigger bones 😂