I Rank EVERY Biceps Exercise (Based on Science)

[@IckleChris]

The cutting sound added is so distracting, it's like being in a hairdressers 😅

[@lucastavares3518]

Yeah it's really annoying

[@Antoniombbsena]

Awesome video once again, but I have to agree on this 😂

[@IckleChris]

Yeah don't get me wrong good video, and the cut sound would be good far less frequently, the fact it's every few seconds is not good though

[@Snerdles]

I didn't even really notice until you mentioned it and then suddenly it was drilling in to my head like coach Greg selling a cookbook.

[@trschurr]

Turned the volume up so I can hear him better but oh wait. The annoying sound got louder. 😂

[@viktorpetkov8568]

Damn Doctor got a Chair. Next he is getting an assistant to write his prescriptions

[@viktorpetkov8568]

Btw, one more exercise that I have recently started to do is a cable concentration curl. You can sit on something and then lower the cable down to your calf level and do concentration curl. It is insanely hard at the bottom ( even a bit too hard if you also lean your body away from your arm) .

[@pillemcphilsen8529]

King in the castle, king in the castle.

[@GoodieWithaHoodie]

Curls for the girls, abbies for tha baddies

[@clinthajjar102]

PHD don’t write scrips

[@thedcsignal]

Hammer Curls??? You talk about reverse curls but not hammer curls??? Love your vids by the way!

[@imatthewryan4076]

hammers are trash tho. B-

[@agrlklarkemirenpanda660]

​@@imatthewryan4076lmao

[@gokukakarot1855]

@@imatthewryan4076trash? You must be new to the scientific community; “trash” isn’t how we gauge a movement

[@imatthewryan4076]

@@gokukakarot1855 language is fluid, like your sexuality.

[@Liamgane2]

Hammer curls with cable rope is goated.

[@mukulyadav6381]

Milo really loving the content streak youve been on. these videos are a gift .

[@overtonpendulum2071]

Another drawback of the Dumbell curls is that they have very high progression jumps.

[@hmq2007]

Excellent point!

[@admirallightningbolt]

Is it? Hypertrophy is roughly equal from 5 all the way to 30 reps. If you can curl 15 not 20, just keep adding more reps. You’ll get to being able to do the next weight before you get to 30 reps

[@overtonpendulum2071]

@@admirallightningbolt Very high reps aren't pleasurable, the burn can get uncomfortable. I prefer to ad weight.

[@Bengrd12]

Just adapt your fcking rep ranges omg, don't do 8-12 but 8-15, not complicate

[@overtonpendulum2071]

@@Bengrd12 Read my previous reply

[@illillicitica1256]

I’ve received tremendous bicep growth doing incline curls - that stretch is unbelievable!

[@dogetaxes8893]

My go to bicep exercises are the bayesian and preacher curl. My gym is way too busy for me to hog a bench and 2 cables consistently so the bench cable is normally out of the question. Thanks for the video Mr big bad wolf, your channel is great.

[@petter3995]

You can also just use one cable and do it unilaterally

[@deus6950]

Mike does the lying curls way differently than how you did it

[@karimnajid7190]

I hope you drop a series like this for different muscle groups and thanks for the knowledge 👍👍

[@vincentvaleur3573]

Am I hallucinating or was there no mention of hammer curls in this video?

[@victortolad.6283]

x2

[@t0msula]

Another great video. You're basically my go-to PT by now. I'm sure your channel will blow up, just keep on grinding. Greetings from Finland

[@scott-88]

Need a part two. So many missing! Hammer curl, concentration curl, etc.

[@jasonpineo5710]

And spider curl

[@alexcastillloo]

@@jasonpineo5710 you guys are naming variations of just a regular barbell/dumbbell curl which don't have that much of a different of a resistance profile from the standard one

[@Mapzulu1996]

Try the lying/slight incline bench curls with a bicep blaster to remove the front delts. Brace for an absolutely brutal force curve.

[@fatalSolo]

Milo, may I have your opinion on something. What I have been doing lately is a modified version of the laying dumbbell curl, instead of laying normally on the bench, you lay perpendicular on it and rest your arms on each side of your body. That way you completely eliminate the front delt limiting factor while still retaining the stretch on the biceps (It's basically a laying down Preacher curl). Thoughts?

[@dsiluiel]

Oh this sounds really good! I'll have to give this a shot. Only downside is it seems less stable since you'll be in a glute bridge/hip thrust position?

[@marley720]

I do this single arm, but only at a slight angle. It's great, I'll definitely try your meathod

[@xCQj2MwJ]

This is what I do too, it's great

[@ItRhymesWith]

@@dsiluiel arguably, yes, but I'll say that I've never really noticed this as an issue when doing dumbbell pullovers, which are probably harder than biceps curls.

[@fatalSolo]

@@dsiluiel in terms of stability I have had no issues. My one pet peeve with it, is that there is literally 0 tension in the shortened position, which is fantastic don't get me wrong, but the "ego" urge to do more reps than last time sometimes cause me to rest a bit too long in that 0 tension position just so that I can chase another rep- and another rep- and another... (but then again, that's a "me" problem and it's quite common with other exercises as well - DB flies)

[@adamhersperger4885]

I started to incorporate the behind-the-back cable curl into my routine after watching this video, which was a few weeks ago at this point. I am a big believer in this exercise! Thanks for the suggestion! Not only do I get a great stretch under load and feel an amazing pump - but my biceps have also been consistently a little bit sore the next day. This might just be due to the novel stimulus; however, other biceps exercises (even preacher curls) never leave me sore at all despite a pump while performing them. I also want to mention that I have been battling biceps tendonitis for almost a year now. I haven't been able to bench heavy or do any dips since last September when the injury first popped up. I am happy to report that after doing behind-the-back cable curls for 2+ weeks, I was just able to do my first set of dips (deep ones too) yesterday! I have not done anything differently during this time period except adding the new curl variation. The pain is not 100% gone but is definitely way less. I think performing the cable curls behind-the-back have put a healthy stretch on the angry tendon too (I can certainly feel it; it's a mild but productive discomfort in my biceps tendon in the front of the shoulder while doing the movement). I think this exercise has sped up the recovery process of my tendonitis! It's an N of 1, but I really think it has made a difference for the better. I wasn't expecting this improvement in the tendonitis going into it - I just was looking forward to a new biceps variation that seemed better. Therefore, I don't think my improvement is due to a placebo effect either.

[@ptw1422]

Really great vid! Need more like these for sure!

[@Franticali]

Change the traditional cable curl by standing the other way round and slightly further away with the cable through your legs and BAM loaded stretch, thank me later.

[@saido3278]

I think it’s unfair to group chin ups (supinated grip) and pull up/pull down together. By far chin ups has more bicep activation compared to the other variations.

[@marcinkorczynski8418]

Fully agree, even siting supinated pulldowns are good for biceps

[@maxdavis2111]

I see where you’re coming from but pronated pull up/pulldowns give more strength on the biceps. So pronated is arguably better than supinated for bicep growth. Curious what Milo would say

[@Flahtort]

He addressed it in some previous video. He doesnt think that supination by itself cause more muscle growth.

[@dimoire]

Pronated and supinated grips have shown the same amount of growth, I think Menno had a video on this topic recently.

[@marcinkorczynski8418]

@@dimoire Thnks forr the info !

[@Pain53924]

I would argue the baysian curl deserves the S tier too. You can do it unilaterally. I have never had issues with stability. Focusing on elbow flexion, I never tend to cheat to complete a rep unlike the standard dumbbell curl. I feel you put too much emphasis on the stability aspect for this exercise. It's also time efficient compared to seated cable curl because a bench isn't necessary. Also both cables aren't available in my gym most of the time.

[@Flahtort]

I feel like Milo want not to turn it into thing where every second exercise is an s-tier.

[@edwisongogo6326]

Baysian curls are def S tier

[@worktool76]

Amazing Video :) could you please make more these kind of videos for other Muscle groups as for example triceps, forearms, lateral delts and so on? Thank you so much in advance :)

[@jgillerm]

This was a great video and tier list. Well done Doctor

[@Burkhimself]

Chin ups are 10x more effective for biceps than regular pull-ups for me.

[@tokimeki8746]

I love the preacher curl, and especially for how stable it is. I can push it harder than any other kind of curl and still be sure it's all biceps. I tried the bayesian curl, the reasoning behind it makes sense, but in practice I found reaching back awkward. I'll admit I haven't tried it sitting down, though.

[@TheJohnerro]

Do tier list for other muscle groups :)

[@jasonrgriffin]

Do you ever look at specific muscles within a group? The biceps have 3 heads, but we only have best overall rankings. Do they all train the 3 heads similarly? Or should this be split into long head, short head, and brachealis?

[@craigwilson3170]

Biceps have two heads, brachial is is a different muscle, still an elbow flexor though.

[@sandeshshetty8918]

Excellent! Please make more of these exercise ratings. Would love to see one for Triceps.

[@FerintoshFarmsPhotography]

I just home gym it, so lately I do a month or so of barbell, then a month or so of dumbbell. My next investment is a decent bench.

[@GUITARTIME2024]

Don't cheap out on the bench. Heavy duty only.

[@MrSinister718]

you left out the overhead behind the neck cable curls. You'll love it. It's seated.

[@Rohit_23-h6n]

Very informative, thanks 🙌

[@kobemop]

The bench cable curl would be better if there was elbow support, but I'd still go with the one-arm dumbbell preacher curls.

[@kobemop]

Personally I never get much of a "pump" out of bayesian curls or usually any other cable curls, probably because I have long arms or long forearms. Shorter guys may benefit from those types of exercises anyway.

[@kobemop]

The lying dumbbell bench curls aren't a great bicep exercise...

[@GloriousCat]

Mostly agree with this ranking. Only thing I would take into consideration is that if you perform the Bayesian curl unilaterally stabilization becomes less of a problem and second in a lot of commercial gyms it's hard to find narrow cable towers + setting up a bench there can be difficult when there a lot of people in the gym and it takes time. So I would personally put both the preacher curl as well as the Bayesian curl performed unilaterally in S+ tier.

[@ndes0532]

You can eliminate the involvement of the front delts in the lying dumbbell curls by raising the back one level. It's still essentially flat but at least my arms no longer reach the floor even when I completely relax the front delts.

[@joshuaorourke1976]

The “snip” sound killed it. Sadly had to quit after two minutes because of it even tho I loved your tier list vid with Dr Mike.

[@Euphytos]

2min? 1 min for me

[@ctestare2625]

Incline preacher curl is also nice I’d say comparable to the bench cable curl.

[@kp41221]

Dr. Mikes accolades prior to the lying curl had me cracking up 😂

[@r3plicant47]

Preview image is Wolfer than last time

[@avi_s0ncin0]

I think Meadow’s Curls should be on here: Super time efficient for any Pull/ Back & Bi’s session (just program them right after or before pulldowns and bring some dumbells to the lat pulldown station), plus they take the best parts of a Preacher curl and incline curl and meld them together. Definitely a staple bicep exercise for me at the moment.

[@danielvidalmialoviez5763]

Ranked SOME biceps exercices. Boosting the algorithm. 😊

[@doggo64]

Isnt doing the bench cable curls with biceps beside the shoulder basically the same as biceps behind the torso according to the latest studies mentioned by you?

[@FilmFlam-8008]

The best biceps excercise is the incline dumbbell curl. Why? Because it is the most reliable in terms of equipment availability in the gym or at home. In my gym, good luck getting a bench or the cables reliably. Much less both at the same time. Same with the preacher curl rack. Never open on the days you need it.

[@mnakash77]

Im surprised the machine of preacher curl resistance profile is not optimal. I use it and never thought it is easier when the arm is stretched. I'll try to notice it in the next visit in the gym.

[@koob_]

I think he’s just wrong about that. The machine preacher at the gym I use is biased towards the bottom of the movement. Sort of a weird, sweeping statement to write it off completely as B tier.

[@all462]

Varies machine to machine

[@LucidStrike]

@@koob_ He said the strength curve is "usually", "frequently" suboptimal, which means he's acknowledging that it's optimal with SOME machines.

[@koob_]

@@LucidStrike I know, but I still think he should have expanded on that point a bit more because IMO a machine preacher curl with a good resistance curve might be the best biceps exercise overall. It’s incredibly stable, easy to overload, time efficient, and safe to take to failure (vs. dumbbells/barbell).

[@kidbrown2010]

"I'm surprised *you think* the preacher curl is not optimal" FIFY

[@samuelkebede585]

I think Dr Mike does the lying curls differently. You can reduce front delt involvement by keeping your hands lower than your body as you would keep your arm behind your body on Incline curls. Tried it the other day, never doing incline again😂

[@kinginthenorth1437]

Looking forward to the rear delt tier list. Hoping it includes some options that use relatively heavy weight and low reps per set as I seem to respond well to that but it can be hard to find options for some muscles.

[@mrAngusGus]

@WolfCoaching regarding reverse curls and being restricted by elbow extensor strength, I agree. HOWEVER I think this can be offset by using a dumbbell or cable, and (starting in the stretch with pronated grip) supinating your forearm as you flex the elbow. This may increase involvement of Brach and BR but I think it's NBD because Biceps are also a forearm supinator. Thoughts?

[@Bigborian92783]

What about dumbell curls using the arm blaster? I felt that had enormous tension in the stretch since it pushes your elbows in front of you and at the bottom the dumbells kind of hyperstretch your bicep

[@emancurovac7803]

The resistance profile on the machine preacher curl is an easy fix, literally just lean back a little and put the elbows a little higher on the pad, and the resistance profile fixes itself, so that it becomes heavy at the bottom to mid position, and lighter at the top

[@hamidesmaili3287]

Thank dr. Lengthed partial is my life ❤

[@marley720]

I do the lying curl unilaterally, keeping my upper arm on the bench. That way i take out the front delt. I usually put it on the lowest incline just to make it feel better on my elbows

[@myroncoetzee5228]

Increadibly helpful video! although it would be nice if you also categorized the exercises based on what parts of the bicep they target. Im not sure which exercises target different parts

[@rayjones4616]

I do reverse curls for forearms, the biceps are secondary to me.

[@andrewmillar7798]

Great video! The lying preacher curl can be modified to remove the front delts if performed on a large soft box. bring your elbows to the edge of the box. Lying hammer curls are a variation i love. I would be curious to try a decline lying curl .

[@ThePhysicalReaction]

#1 thing for biceps that people lack is intensity and progressive overload (especially volume). If a person hasn't broken a sweat within the first 3 sets, they need to dial it up.

[@maxritter7868]

A hidden benefit of reverse/overhand curls: since they also hit the forearms you will get bigger forearms :) And those will close the gap between your biceps and elbow when you hit a pose, making your arms appear fuller and bigger. Also, a bigger brach will make your biceps pop more, so no harm in training it.

[@CaptJackAubreyOfTheRoyalNavy]

Personal anecdote moment: in a decade of lifting, the best biceps progress I ever made was by doing regular old standing dumbbell curls (neutral grip at bottom to supinated at top) with high frequency (3+ times per week). I still love these because they're simple.

[@joseppebatman]

Where of the pelican ring curl 😮

[@avi_s0ncin0]

Can’t wait to see Rick “De La Stick” Del Hagen’s reaction to this video while his dogs fart and he frantically paces around waiting for his wife and daughter to get home… and abruptly end the video midway through when they ring the doorbell

[@monsieurene3366]

For the lying dumbell curl, if you just contract the biceps when the dumbells are closer or on the ground, you can minimize front delts involvement. And you get a crazy stretch. I personally can feel my fibers tearing down on the descend. I think it's much more practicable than using free motion cable curls, for stretching the biceps at both joints.

[@kalterverwalter4516]

For me Gymnast Biceps Chin ups as compound movement to start my arm day did Wonders.

[@mateoedwin]

Can’t imagine myself ever performing lying curls

[@GameN3rdz]

Your weak anyways

[@mateoedwin]

@@GameN3rdz lol did that comment hurt your feelings? Why don’t you go post another boondocks video lil man!

[@ambrelamaligne690]

A new study by kobayashi and colleagues released a few days ago shows that the preacher curl gives less biceps than the incline curl. On the other hand, it produces more brachialis. What do you think?

[@smith-fittraining2769]

Machine preacher curl and machine plate loaded preacher curl feel entirely different w/ plate loaded being superior

[@Sportbyscience-zr8yz]

good video, thank's, wait for other muscle groupe

[@paulnilsson3058]

Rowing exercises with underhand grip are the best biceps exercises, especially chin ups with underhand grip.

[@anthonycollins7589]

You most def forgot HAMMER CURLS

[@garrettw.lessner4394]

Have never felt my front delts on lying dumbbell curls

[@LORDWARIO]

Imo the Machine Preacher Curl can go to S tier, by lowering the seat you lengthen the arms more so you have full tention even at the strech position as the weight do not touch down, and at least the machine I am using, it offers the same resistance throughout the whole movement. So I believe it checks all of the tickboxes here.

[@Flahtort]

Because of lighting i thought that you beard become gray, Mr. Wolf

[@noahmorginstin6922]

He’s from Belgium

[@michaele.strasser9641]

1. Drag Curls 2. Jared Feather Curls ATM I am using Dr. Mike's curls.

[@itsthatguy6878]

I would argue that standing barbell curls and standing DB curls are equal because the dumbbells are harder to move only with your biceps. You are much more likely to use other muscles whereas with a bb you are more locked in on using the biceps

[@falaroth]

Funny enough, I started doing bench cable curls randomly like 2 months ago after trying to figure out a way to get a huge stretch in my biceps while curling. I've gained over half an inch on my biceps since then. Definitely my favorite (and most painful) bicep workout now lol

[@douglasauruss]

Trying to think how to do a lying bicep curl (or even a Bayesian curl) while supporting the upper arm so the delts aren't involved. You could put two more benches right behind your elbows. Everyone in the gym would love you for it. Thinking about how to build something for my home cable system for the Bayesian curls tho!

[@axlvanaudenhove6564]

When I did them, I didn't struggle with my delts though. Maybe you can swap the rep range around and see what works best.

[@Jaburu]

I do them since that video from Mike. never felt them challenging my front delts.

[@imatthewryan4076]

baysian cable curl, low pulley, step out. the explode thru the stretch and the controlled eccentric make it S tier

[@Raj-zt6hf]

ive asked this on this video, but id like your input on where to put the pulley. some say, to keep the pull at arms length, and dr milo says that its optimal to keep it higher to get a bigger stretch. so my question is, which is better, and why would I choose one over the other?

[@bobnewkirk7003]

@@Raj-zt6hf the biceps flex the elbow, so you manipulate the angle of force relative to your upper arm as it serves as the "foundation" for the curl. For a low cable attachment and your arm behind you the force would be highest at 90 degrees of flexion (shortened biased), you can correct for this by bringing your arm forward but that reduces the initial stretch on the bicep making it more like a preacher curl. Edit: the OP is using a Shorten-biased intensity technique to load the movement heavy and focus on a slow eccentric. For a high cable position and your arm behind you the force would be highest at full arm extension and drop off around 90 degrees of flexion (lengthened biased). however most find this position really uncomfortable as it is putting the most rotational force on your shoulder so it feels a lot like the stretch on a deep dip. the result is that this curl would have the lowest loading of any curl variation, which may or may not be how you program movements. all the positions between the two trade one aspect for another. higher position biases the stretch more, but is also puts more strain on you shoulders with backwards rotation. stepping away from the machine just biases the cable angle towards the center of the machine which you could accommodate with an adjustment, assuming you didn't need the extra room to do the curl.

[@Raj-zt6hf]

@@bobnewkirk7003 I appreciate the time to respond Bob. Thanks.

[@imatthewryan4076]

@@Raj-zt6hf I agree with Bob. I prefer low pulley and away myself, but I recommend doing 2 warm up sets, medium weight to see which position works for you. this is where youll need to focus on mind/muscle connect and feel that path of resistance as you explode thru the stretch. let me know which one works better for you if you remember! ❤

[@Raj-zt6hf]

@@imatthewryan4076 I've been doing them at arms length for a while now, but I will admit, I am curious about putting the pulley higher because of the lengthened bias. Thanks for the reply, Matthew!

[@thecompleteartform]

This guy is the science based Bradley Martin… “I’m 230” 😅

[@ethidian3444]

Hey Milo, love your vids. I have some personal context and some questions: I can't seem to do cable curls without being completely unstable, can't even get my biceps to failure and it takes a ton of effort. And I can't even try seated cable curls at the gyms I go to; I suspect this is a common problem. Instead I opt for 2 lifts: incline dumbbell bench and machine preacher curls. But I do them both differently than you and others present them. With machine preacher curls, it's pretty simple, I do them full ROM and then start to do lengthened partials, and I can really force my arms into stretched positions and I can milk the burn well-past failure with smaller and smaller motions as it gets tougher. My biceps will be in flames every time after I do a serious set of these. With incline dumbbell curls, I'm actually a bit surprised by how these are traditionally done and done in recent research. The arms being perpendicular to the floor in the stretched position reduces tension in the stretched position. But if you lock your arms at a slight angle in the stretched position, you can dramatically increase tension in said position. Then you can do full ROM into lengthened partials and go shorter and shorter with the reps, again past failure, extremely high tension the whole time once you drop full ROM. Why aren't incline dumbbell curls presented with the higher tension form? If the studies on them are reducing the tension in the stretch, then the studies should hypothetically give suboptimal results. Is there an issue with my form? Is it bad for shoulder joints or something?

[@glassofwater281]

Idk if it's just me but I feel like I've been getting really good results from just 2 direct bicep exercises 3 sets each

[@edwisongogo6326]

Nobody said u wouldnt

[@382u3uuej]

All I need is a cluster set of standing curls with dumbbells and another cluster of inclined dumbbell curls, you don't need a lot of direct biceps work since training back does half the job, in my case it takes 5 minutes because of the very short rest periods (20 seconds in between sets, around 2 or 3 sets per cluster)

[@bobnewkirk7003]

@@382u3uuej agree. Minimum dose stuff going around is 2-6 approaches to failure a week is all you need for most of your gains, with everything above giving increasingly decreased ROI. So hitting two different angles (L bias, S Bias) for at most a handful of sets should get you covered, especially if you are already programing compounds for back.

[@PierceRandall-t6k]

All of the variations of curls that involve free weights where the arms start perpendicular to the floor hurt my tendons like a MFer. 45 degree preacher curl is a good compromise for me.

[@esembee7717]

Good to know my current bicep exercises aren't terrible, even if not necessarily optimal. It's mainly cable curls in the gym, which are supersetted with tricep pushdowns, then move to rope hammer curls for time reasons and easy incremental weight increases. At home, it's mainly preacher style dumbbell curls using an inclined bench and also get overlap with pull ups on gymnastic rings. I do high rep band curls (and pushdowns) as a warm up, but other than warming up my elbows and a bit of pump, maybe they aren't worth it?

[@j9717j]

I've never seen a professional bodybuilder do a benched cable curl. Bicep curls, preacher curls, and barbell curls still seem to be the standard. Will we see a change??

[@jollyproger]

IMO bench cable is too hard to set up in most cases, thus it loses to preacher curl

[@rogerp1477]

Baysian curl works on long head and preacher curl or ez bar curl works more on short head. We need both.

[@panagiothsstaurou7569]

I have the perfect recipe eat as much clean as you can and do hi rep squats with medium weight+ heavy chin ups +dumbbell standing curls and you will have huge bis quads back and abs throw some weighted push ups in or hi rep bench with medium grip width and im sure you will like your body a lot👍

[@deadtoyou6660]

Concentration Curls? Where you rest your elbow on your thigh

[@hasantn7762]

I think you missed the thigh-supported concentrated curl

[@Raj-zt6hf]

I have a question about the baysian curl. Ive heard some say to have the cable at arm length or like you've mentioned in this video, higher! why would anyone choose at arms length over putting it higher? Also Menno Henselmans does them differently than you do by not having the arm too back, this was shown on dr.mike isretel's channel. what are your thoughts on how he does them?

[@avichalsinghal4786]

Aren't flat bench preacher curls like you spoke about a while ago the same as lying dumbbell curls without the front delt isometric? Would those be S Tier?

[@Pain53924]

Flat preacher curls put the long head in less stretch compared to preacher curl and the lying curl.

[@BigityBug]

King of S tier should have been the single arm *bench* dumbbell curl

[@magicricky9726]

Sorry Dr Wolf, I don't get it. What makes the bench cable curl so different from an incline dumbbell curl? Aren't they identical from a biomechanical standpoint? 🤔

[@goofgooba]

Why is noone talking about HAMMERCURLS?! Is this some kind of conspiracy?

[@Snerdles]

If stretch is hypertrophic then why does Mister Fantastic not look like the thing or the hulk? Explain that Science!

[@SolntsaSvet]

Been doing only preacher dumbbell curls for quite some time, and I saw better biceps growth compared to doing standing EZ barbell curls (started with straight bar, after a couple months it f..d up my left wrist badly, had to switch to EZ bar). Anyhow, I only use the EZ bar now for reverse curls in a higher rep range, thinking of it more like an exrecise to target the brachioradialis, rather than the biceps, basically as a forearm exercise. Will try the seated cable curls once I get done with my current and planned progams to focus a little bit more on biceps training for a "mesocycle"and will see what happens.

[@r.t.8082]

Could you talk about how passive insufficiency may affect lengthened training?

[@Thesinistereyes1]

I start with, Preacher Curls, then lying down curl for stretch and cable curls with V grip drop sets for pump. With this the shortened and Lengthen position are stretched so you can pump it with more blood. idk it could be bro science.

[@gabrielgiorgio-dormon8495]

Unilateral preacher curl machine is best imo rn for constant tension but you need to actually sit on the machine properly and not lean so forward…

[@byrd702rebelcity4]

Hard to agree with this video. Standing straight bar curls with a wide grip where your hands end up outside the elbow is a game changer.

[@georgemouhlis1117]

VERTICAL OVERHEAD CROSSOVER BICEPS CURLS, maximum stretch possible. The starting form Its like you are doing a close grip pull down (supinated grip) but instead you isolate the biceps not the lats.

[@fordtimelord8673]

I simply don’t have time to do these Isolation exercises. for me when I wanna work on my biceps it’s slow and controlled chin-ups all the way.

[@joshgillespiegillespie945]

If you do lying dumbbell curls on the Incline and scoot up the bench a bit you don't have any of the shoulder problem

[@Gumikrukon]

7:29 and they say that *Menno* looks like GigaChad...

[@darren5591]

Curls r best period preacher curl

[@darren5591]

Would love you to prove me wrong with science based facts