How to Activate your Biceps (If You Can't Do This, You are Missing Out on Growth)

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If your biceps are small or if you just want them bigger, you MUST learn how to use them. With such a small body part, its very easy to use the surrounding muscle tissue to curl the weight.
In today’s video I show you all how to get your shoulders, hips and traps out of your curls which is going to optimally load the bicep. At first it will be humbling bc you will be using 50% less load, but the pump and soreness will be next level.
Apply this today and watch your shirt sleeves begin to get tighter.
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Опубликовано:

2 фев 2022

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Комментарии : 100

@TheHamsterMaster 2 года назад

"BAH-ceps" - Cris Edmonds Thanks for the tips Cris! Good stuff.

@CrisEdmondsTV 2 года назад

hahahaha yea I want all the arm growth

@XanBcoo 29 дней назад

Bahceup

@yazangaming Год назад

Thank you for this great video, straight to the point and greatly explained.

@CrisEdmondsTV Год назад

you are very welcome.....that is 100% the goal with all my videos

@Ghostalking Год назад

Simple and straight to the point! Thank you for you help, I’m subscribing 💪

@CrisEdmondsTV Год назад

heck yea!!! thanks for the sub and glad you enjoyed the video

@vaidenmckeehan4322 6 месяцев назад

I'm glad I came across this video. I was able to isolate my biceps and quickly realized I needed to focus on isolating my other muscle groups on other workouts. My last workout wore me out, and all I changed was using the technique you provided. Great video

@CrisEdmondsTV 6 месяцев назад

I freaking love hearing this!! appreciate the compliment

@lethalchopstix 21 день назад

This is soooo helpful! Love all the tips. Thank you!

@CrisEdmondsTV 20 дней назад

you are very welcome

@c-nasty2061 Год назад

This is the American version of Deyzel. Wholesome and happy. Keep it up man

@CrisEdmondsTV Год назад

will do

@warriorforchristatl6974 2 года назад

Looking forward to this one😁💪🏿💪🏿 Nailed it, get explanation my friend.

@CrisEdmondsTV 2 года назад

trying to solve the problem of using all other muscles besides the bicep to move the load.

@warriorforchristatl6974 2 года назад

@@CrisEdmondsTV Absolutely my friend.

@thebear4658 4 месяца назад

Yes! This IS the ticket. Bravo and thank you 👏 👏 👏 👏

@CrisEdmondsTV 4 месяца назад

You are so welcome

@GracieDaP Год назад

This helped so much thank you!

@CrisEdmondsTV Год назад

You're so welcome!

@christinenichol5628 2 года назад

Great info, thank you.

@CrisEdmondsTV 2 года назад

Glad it was helpful!

@mikehammer2408 2 года назад

Great advice. Can't stress enough to become humble and drop the Ego lifting- it will get you absolutely no where until you put All intent on the muscle you are training.. Biceps for me do not need a large amout of lbs rather controlled clean reps. Keep it Cris.💪💪💪

@CrisEdmondsTV 2 года назад

Absolutely!

@littlefinkle7757 2 года назад

Love using machines and cables for isolating the bicep and eliminate the other muscle groups. Add an adjustable bench to the cables and dozens of exercises are available.

@CrisEdmondsTV 2 года назад

yup

@ranthony2714 2 года назад

Thanks Cris, great info. Do you ever include drop sets with biceps or other intensity techniques.

@CrisEdmondsTV 2 года назад

all the time......I chase the pump on hard day. drop sets, rest pause, cris pause, running the rack, supersets, giant sets, etc

@jenniferlacagnato2350 2 года назад

Great video. Chris could you do one on delts medial and rear?

@CrisEdmondsTV 2 года назад

I sure can

@Amar-078 Год назад

My only issue is that I only feel the brachialis when doing any type of bicep curl

@CrisEdmondsTV Год назад

you are welcome to send me a video of you curling.....may be a form issue. or you could have extremely tight biceps and a deep tissue massage to your entire arm could help a ton

@davidcoloma6269 3 месяца назад

Same here. I can never reach the biceps failure.

@007donut5 2 месяца назад

@@CrisEdmondsTVI got the same problem as the comment but my form is perfect .

@CrisEdmondsTV 2 месяца назад

@@007donut5 have you had massage work done to open up the tissue in the bicep, forearm and delt?

@007donut5 2 месяца назад

@@CrisEdmondsTV No . Does it help ? If it does then I'll try it

@KenanTurkiye 2 года назад

Listening in.👍

@CrisEdmondsTV 2 года назад

heck yea!

@Patrick-he2gs 2 года назад

Hey chris, this is a little off topic, but can you tell me if I can use recover granite supplements if I'm taking Cialis? I'm only taking low dose of Cialis 5 mg a day for prostate issues, I know nitrates always out of the question, I have two full bags of granite pre-workout that I can't use now.

@CrisEdmondsTV 2 года назад

I would all day long say you are safe to use Recovery, but it would be worth taking a screen shot and sending to your doctor.

@Patrick-he2gs 2 года назад

@@CrisEdmondsTV Thanks brother!!💪💯

@operationsusfoods1354 Месяц назад

I love his accent!

@CrisEdmondsTV Месяц назад

💪🏻

@mishaw.7783 Год назад

do you have any tips to reduce the brachioradialis activation

@CrisEdmondsTV Год назад

keeping your wrist neutral.....I actually coach this in person as breaking the wrist back (knuckles towards your forearm) until you get used to the sensation

@r34ct4 2 года назад

Would you recommend the high rep ranges / high # of sets to non-enhanced trainees?

@CrisEdmondsTV 2 года назад

so for that group, I would still stick to the 12-20 rep range.....I would simply reduce total sets to 9-12

@r34ct4 2 года назад

@@CrisEdmondsTV How would you rebut people that say that 12-20 is within 'endurance' ranges and slightly too high for hypertrophy? I understand recently thinking is up to 100 reps can trigger hypertrophy, but too high a rep range and you may run into stim/fatigue ratio issues.

@CrisEdmondsTV 2 года назад

@@r34ct4 honestly I wouldn't try to change their mind.....those people who are very black and white with their beliefs have a very hard time being open minded. All I know is I've grown a ton of tissue on people, training partners and personally in that rep range, it tests your heart and the pump is nasty. But I'm talking about hitting the 140s on incline for 15-20, 6 plates a side hack squat for 15-20 or doing a gigantic drop set of db rows totaling 30+ reps......all of which I have done on video. If the people are you referring to would give it a try, I bet they would at least accept the fact there are more than one method for growing muscle tissue.

@ams.1315 Год назад

I watched your video and I am still a bit confused. I hear a lot of people saying to get a good squeeze out of the biceps, does tjis mean just to close your elbows? Or to literally squeeze my forearm against my bicep at the top? I apologize if the question sounds completely ridiculous, but, I am two months in and trying my best to make good progress. I don't lift too heavy, and weight I use varies between 12-20 lbs depending on what I do

@CrisEdmondsTV Год назад

only squeeze the bicep, not the forearm

@godfatheful Год назад

Hi is it 20 sets per week? And does hummer curl counts?

@CrisEdmondsTV Год назад

yes sir, 20 sets per week. and yes hammer curls count towards that number

@Descentmotivations12345 11 месяцев назад

Hey bro pls can you make how to do proper bicep curls plsssss

@CrisEdmondsTV 11 месяцев назад

thats what I thought this was.......what different are you looking for and im happy to film it

@Descentmotivations12345 11 месяцев назад

@@CrisEdmondsTVposture

@CrisEdmondsTV 11 месяцев назад

@@Descentmotivations12345 got it 👍🏻

@Descentmotivations12345 11 месяцев назад

@@CrisEdmondsTV buddy one doubt while doing bicep curls do we have to tighten our biceps or do it in relaxed position

@CrisEdmondsTV 11 месяцев назад

@@Descentmotivations12345 you want to keep constant tension, relax when the set is over

@ashleygray1632 Год назад

Really struggle to engage my biceps I think I'm lifting to heavy and come away with sore forearms so gonna lower the weights and use these tips.

@CrisEdmondsTV Год назад

this video you may find helpful for that issue as well: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-rK0S4KMEjDA.html

@ashleygray1632 Год назад

@@CrisEdmondsTV thanks bro very helpful!

@CrisEdmondsTV Год назад

@@ashleygray1632 you are very welcome

@rubixcubesolve Год назад

My forearms and the tendon that attaches my bicep to the bone near the elbow always fatigued and starts to burn and I can’t really feel a good mind muscle connection with my bicep. :/

@CrisEdmondsTV Год назад

oh wow......have you had any tissue therapy to help with this issue?

@rubixcubesolve Год назад

@@CrisEdmondsTV I broke my arm a little over a year ago and they did some tissue work, mainly to get my forearm muscles back to full extension post surgery. The distal bicep tendon issue has been present well before I ever broke my arm though. Maybe 4-5 years total. Haven’t found a way to treat it. months of inactivity and rest have done nothing. Working out aggregates it. I’m at a lost

@CrisEdmondsTV Год назад

@@rubixcubesolve if it were me, I would go to an intellent physical therapist and start there. Then I would get weekly deep tissue massage done to forearm, bicep and triceps. it should be painful AF

@rubixcubesolve Год назад

@@CrisEdmondsTV thanks for the advice brother

@CrisEdmondsTV Год назад

@@rubixcubesolve you are very welcome

@oscarbokoblin2917 Год назад

Hi, I need help, when I do curls on my non dominant arm, my forearms work out more than my bicep

@CrisEdmondsTV Год назад

I would assume, you are getting wrist flexion. 9x out of 10 thats why you are not feeling your biceps maximally

@oscarbokoblin2917 Год назад

@@CrisEdmondsTV so does that mean the problem is that I'm moving my wrist?

@CrisEdmondsTV Год назад

@@oscarbokoblin2917 yes, or it is in a constant state of flexion. for curls your wrist has to remain neutral at all times

@oscarbokoblin2917 Год назад

@CrisEdmondsTV I tried to do curls where my wrist was straight all times, and contract my biceps, It kinda works, but now it's my shoulder muscles that feel it,

@CrisEdmondsTV Год назад

@@oscarbokoblin2917 then you are most likely letting your elbows come forward

@Concaveboy 7 месяцев назад

Should i do this every day? Im new to working out and trying to get a workout routine and don’t know how often i should do this

@CrisEdmondsTV 7 месяцев назад

no, I wouldn't train arms more than once a week. would do day 1 - back/abs day 2 - chest/shoulders day 3 - off day 4 - legs day 5 - off day 6 - arms/calves day 7 - off

@Concaveboy 7 месяцев назад

@@CrisEdmondsTV oh okay do you have any exercises i could do? I can’t go to the gym but i do have 2 dumbbells

@CrisEdmondsTV 7 месяцев назад

@@Concaveboy do the dumbbells match (meaning you have a set of 15s or do you have a 20 and a 30 for example)?

@Concaveboy 7 месяцев назад

@@CrisEdmondsTV i have 1 set of 12 and and 1 set of 20

@CrisEdmondsTV 7 месяцев назад

@@Concaveboy feel free to browse my RU-vid (I have 100s of training videos) as well as my IG (@cedmonds18). I cant write you out a full workout bc that would be unfair to my paying clients as I coach for a living

@noki4422 Год назад

I feel it in my forearms. Why is that?

@ghostbc5214 Год назад

You're probably forearm dominant like me. Try doing open palm curls or try using wrist straps. That way you're not gripping as hard

@CrisEdmondsTV Год назад

so my guess is you are flexing your knuckles towards the underside of your arm.....just seen it far too many times. try to keep a neutral wrist the entire time

@highvibrationalalignment Год назад

I'm useless lol no matter what I do, my weak side is usless, with no mind to muscle connection I have big forearms lol sore wrists on lowsy 3kg lol

@CrisEdmondsTV Год назад

have you had deep tissue work done to your arms? this should help a ton

@highvibrationalalignment Год назад

@Cris Edmonds TV No but I will definitely try that out .. I also have bad posture that may contribute.. bad range of motion that may be an issue to

@CrisEdmondsTV Год назад

@@highvibrationalalignment that for sure could be it

@fahd_amran Год назад

I do all that and my bi aren't growing

@CrisEdmondsTV Год назад

what rep range are you training in? are you eating enough food to grow?

@fahd_amran Год назад

@@CrisEdmondsTV yes my other body part grow but my biceps isn't i think my form is sucks but i keep my shoulders fixed elbows fixed i get insane pump but even tho my bi is still the same

@fahd_amran Год назад

@@CrisEdmondsTV some times i go between 20_30 reps And some times i do 8_15 Just to see if there are any changes in my bic but both are suck

@CrisEdmondsTV Год назад

@@fahd_amran if form is good, and you are eating enough you could look at your split, your recovery of your biceps and the exercise selection (as they may not be optimal for you)