Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!
Pre-emptively responding to comments: 1. “Just do basic barbell/dumbbell curls. Stick to the basics.” Agree! IF that’s the training style you prefer. I personally prefer at least some exercise variety and the research overall does lean in favour of variety being a good thing. Hitting a muscle from different angles causes better development across all heads of a muscle. Variation can also keep training fun and interesting. IMO if a variation is at least as good as a more basic movement or could potentially be better based on sound biomechanical reasoning, I think it’s at least worth trying! What do you have to lose? 2. “All this long muscle length/ stretch-mediated hypertrophy stuff is getting carried away.” Maybe. I’m personally confident that long-muscle length training is at LEAST better than short-muscle length training for the most part but I am very eager to see more research on this topic in more experienced trainees. I am going to help run a study in more advanced lifters comparing full rom training to long length partials a little later this year. Depending on the results, I think we’ll either see people continue to emphasize the stretch in their content (sorry! but if it works, it works) or you’ll see it die down! Either way, we’ll get closer to the truth about what maximizes gains, which is cool!!
Jeff. Can you please do a video on how to break through plateus? Been training for 1.5 years and it could be interesting to know common pitsfalls that stalls progress and strategies to deal with them during the first 5 years of training. Maybe for each year?
@@josephchoi1603yeah if you can support/assist the weaker arm and go to failure or beyond it will probably provide a similar result to limiting the stronger arm
@@warrenhenning8064only if there is a strength imbalance in arms, if both arms are of similar strength then giving some rest time before switching to the other arm is better.
Any and all success that comes to this man is beyond deserved. HOLY S***. Dude has gone from an amateur science based yt lifting channel to arguably one of the most professional and well polished source for science-based fitness information. I'm constantly blown away by how this man finds a way to not only push himself physically, but professionally. The content is A+, the information and fact-checking A+, delivery A+, entertainment factor A+... this man deserves his spot on fitness YT's Mount Rushmore. Never have I ever felt so compelled to publicly ride another man's nuts like this but honestly I feel it's beyond well-deserved. Keep it up bro! We appreciate everything you do
Have been lifting many years and had gone lighter on many standard bicep movements due to soreness in tendons and not getting a pump from the usual bicep exercises. Holy hell, I tried these and have bicep pump and DOMS for the first time in years. They're great
These have become a new favorite for me. I can get an amazing stimulus with little weight. I’ve been hitting bayesians and incline curls primarily and my biceps have been growing again. I love me some heavy barbell curls, but a lot of the time I just don’t feel like doing them lol.
I do them with correct form but never feel them that stretch... I also just do them at the partial lengthened position because at the shortened position I don't feel any tension. My bíceps pumps often come from the classic dumbell curl and the hammer curl.
This isn’t science, find me an actual real scientific study that shows these are more effective than normal barbell curls. They don’t exist. This is just silliness for the sake of it
As good an exercise as that is, you’re still not fully lengthening the bicep because your arm is out in front. Your arm has to be behind the body in order for the bicep to be fully lengthened. Edit: Why? Because shoulder flexion is a function of the bicep too (kinda), not just elbow flexion. By getting the arm behind the body, you lengthen the bicep and the front delt. It’s in a vulnerable position back there where it’s weaker. That’s why so few people’s egos allow them to perform exercises in that weaker range.
Uploaded seven hours ago... I could've watched this before my pull session, I'm gonna have to do them all to make up for it next round. (Thank you Jeff!)
You've literally become my new online PT thanks my dude, I've changed everything up to fit in with your top tips for push pull legs and arms, body has taken a shock and im sore, its working ❤
Why would you do incline hammer curls? The brachialis doesn’t cross the shoulder joint so having your arm behind you doesn’t lengthen or shorten the brachialis at all. Imo you’re better off doing the most comfortable hammer curl variation
@@hughhagen4968 it is the most comfortable hammer curl variation for me and I don't want to try to isolate the brachialis. Even when doing hammer curls I want to hit both heads hard
I started doing Bayesian curls and my biceps have exploded in size it's insane, even though I trained with the same intensity in normal curls previously.
When the pandemic hit… i picked up some gymnastic rings and this explains why I got massive biceps in this time, the pelican curl offers a massive stretch and tension it’s like you almost feel I little carefull thru out the movement because you feel your bicep is going to rip, also greats pumps try it Jeffrey
Same here, except I wasnt doing Pelican curls. Ring curls were enough to puff my arms up significantly. Huge proponent of rings for biceps. Keep spreading the word, my man.
I 100% agree with this science-based list as far as biceps growth goes. Personally, I do 2 of these and 1 other that on paper shouldn't be as good, but just gives me great MMC, pump, and disruption.
Bayesian curls are definitely one of the most under-utilized biceps exercises out there, even more so than chin-ups (though close-grip pull-ups are a contender). I do these pretty often and they're one of my favorites. I do a variation on suspension (I use rings) as a sort of pseudo-hefesto curl. It's funny, though, I've been doing these for years and never knew their name. 😂 Thanks, Jeff!
No one seems to talk about cable preacher curls. Literally the best of both worlds with the linear resistance curve AND the isolation. Phenomenal and pretty much unspoken of.
Incline bicep curl barely has any load in the stretched position tho and peak tension occurs in the mid range so it isnt really emphasizing the lengthend position no?
Yes, but there’s more to it. Peak tension provided by gravity, you’re right, is when your forearms are parallel to the ground however that’s also where your biceps are strongest (mid-range) when performing this movement. Incline curls take advantage of the difficulty curve being maximal at the bottom of the movement, because you’re in full shoulder extension, and full elbow extension. That’s why they’re so brutal the moment you move even by a millimetre. Difficulty curve: hardest, easier, easiest. Resistance curve: easy, hard, easy again. In other words, incline curls are good for developing your biceps in a position that you’re weakest in.
@@CursedWheelieBin lmao barely. The load biceps can handle is ALOT less than the pecs and shoulder so they wouldnt even be a close limiting factor. And yes i understand the biceps somewhat run over the shoulders in this stretched elbow behind but it doesnt even benefit anything if there isnt load in this position. Could just do normal bicep curl and the only difference is that your 2-4kg weaker in this position (-horsing)
I guess you can just do seated curls like mentioned in the video if you're that worried about keeping tension on the muscle at all times. Cable machines have that advantage. Don't know why we don't incorporate them into more exercises for this reason.
@@MrFINcredible no point when there is no tension there so its just a variation of the bicepcurl with nothing else. Its like saying me doing splits will grow my hamstrings and abductors…
@@loganprichard1439Barbell curl is a shitty exercise. While yes, it does work very well, for myself and many others it's so goddamn taxing on wrists. It hurts. IMO basics are for big muscles. Barbell squat, bench, barbell row, OHP, conventional deadlift, pull-ups. Isolating arms and side delts? Hamstrings, calves? Do whatever you want.
@@loganprichard1439 It's not grip. I deadlift and row heavy plenty, no straps. It's the supinated position that hurts my wrist. It's not soreness or joint ache, it's pain.
I love it when people with big arms show exotic exercises and say theyre the best exercises, having built their arms with the basic exercises that arent flashy.
Jeff has most likely built his physique using excercises that look exotical because he is very science based, so he almost always uses excercises that maximize the stretch part
@@AS-bu9rw closed upside palm grip, you engage mostly the biceps in the 2 points of motion (shoulder joint and elbow ) making primary a biceps exercise, if the grip is wider, you will work better the dorsals and romboid of the back.
if it worked like youtube influencers claim, people would have been doing it a long time ago. its a gimmick to get you to think they have some special insight on how to train, nothing more.@@potapotapotapotapotapota
@@keengkai8175 who talked about surface to rest on?? just support your arm from the elbow up If you have a problem with flat preacher curl, you have a problem with every preacher curl
if your goal is to grow your muscles faster sure, but if it is to strengthen the tendons and reduce your risk of injury then doing them stretched is the way to go
Holy shit calm down with the stretch. A stretch doesn’t equal gains. A full ROM is important however, just don’t obsess over the stretch. Normal bicep curls will grow your arms just as well as this goofy shit.
@@ZerosiiniFIN Scientific studies as well. Science has compared 90 degree of knee flexion on a squat to a full depth squat and quad activation was the same. There are no studies proving an excessive stretch is beneficial for hypertrophy.
@@seanhalliday1982 Idk remember the name of the study. But even then it’s BS. Have you ever seen top bodybuilders (natty or not doing) these goofy exercises? Just cus Jeff is big doesn’t mean he knows what he’ talking about.
@@TerminatorDinosaur there were 6 studies released on the subject pretty recently, last year I believe, just gotta google them to see. Probably why all the pros haven't been using these techniques yet, though jeff is a pro bodybuilder, not a top one.., Sam sulek started doing long-length partials just through his own trial and error some time ago as well
I just bought a home gym that has the 'rows' but I never thought of using it for curls! I've been using my ole 'preachers bench' which is still an incredible simple bicep concentrated exercise. can't wait to try this new !
I love this sooo much Jeff! I benefit from a good stretch. I'm extremely flexible so full rom to stretch the muscle properly is needed. I love the technicality and clear communication style you have. "place your elbow here. Avoid this. The stretch curve feels like this." You're my go to for anything lifting science, hands down.
I’ve been doing the standing Bayesian cable curl for almost two years now without knowing it was a real thing. I just figured a deeper stretch and the constant tension at all points of the exercise would do better and I had great results. I feel justified now 💪
I tried the first exercise in this short for the first time. Normally, I do bicep curls with 30 lbs, but for this variation I had to go all the way down to 20. My arms are currently cooked, so yes, it works folks 😂💪
