TOP 5 BICEP EXERCISES - For That Peak 

Everything we needed to know in just 3 minute and 26 seconds! Not 10, 15 or 20 minutes. Outstanding! Thanks Renshaw!

Great video, I love working my biceps and triceps in general, but now I will start working the peaks more like you did in the video. Thanks for the video

0:23 Standing Plate Curl 1:05 Standing DB Curl 1:41 Seated DB Concentration Curl 2:14 DB Hammer Spider Curl 2:49 EZ Bar Spider Curl

I am using this schedule from last 6 weeks and gained half a inch. It really worked keep uploading such videos, they are really helpful. Thanks mate

Tried this for the first time, felt great, felt them work different and to the point and am 61. Like the man said great exercise.

Great workout I've always had problems with my forearms even tho there very developed, isolated bicep workout is what l need this was really helpful. Cheers

Thanks so much for that standing plate curl! Never thought to do that and I can feel every bit of that working

This ended up being exactly what I wanted. ru-vid.comUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 I get the flexibility of multiple dumbbells without taking up the space of a whole set. I have a very small spare room that these and a bench fit perfectly into. Like others mentioned the size of these are a little bigger/longer than traditional weights so they aren’t the perfect solution for everyone. However, if you're looking for a flexible and space saving design for a home workout I’d recommend these.

Arnold would be proud of this video did u get your biceps routine from him

Looks like a great routine. I'm gonna have to try it. Thanks!

I just had to discover this video while in the middle of a bicep workout. Thank you and Happy New Year!!!

You're the best. Love your videos and so do 1000s of others. They are so very helpful. Keep them coming.

FYI, you're still helping folks 2 years later 👍🏽👍🏽 Simple and to the point. Great content!

Awesome tips bro, I’ll be sure to add to my biceps workout Appreciate that 💪🏾💪🏾💯

Thanks for posting this video, and for giving some good technique pointers. A couple of the exercises I was already performing, but not correctly. Like pinky finger being pointed up to the sky as much as possible. Great tip which I am going to try out. I have two days a week where I work my biceps. I think I am going to keep my established workout on one day, and incorporate this workout on the second day. That way I'll be working both heads of the biceps.

This was very helpful, dumbbells feel better (ie seem to use more muscle parts) than nautilus machine equipment to me and these exercises are simple and well explained!

Great video 💯 thanks for showing and explaining these exercises.

Thank you for the Video. Got straight to the point and talked and did the exercises at the same time. Too many videos do too much talking.

Great video, straight to the point and very easily explained

One thing I’ve found that works for me for feeling the bicep more is a thumbless grip, helps take away a lot of wrist/forearm involvement.

That bicep is peaking more than my high school days. 😭

A1 advice. Thank you for the valuable tips.

I have been working out for a long time. This video is freggin gold. Great biceps brother.. Awesome.

Great job bro

Hey Brian. Thanks for all your videos and tips. Really helpful and straight forward. I appreciate that. Can you, if possible, do a video on how heavy one should lift. I see in most of your dumbbell exercises you're lifting 15-35lbs dumbbells, and when you use barsbells, you rarely lift over 60-70lbs. Quality before quantity? Or is it more cuz you want to show the right form in your videos. Thank you!!!

Dude one of the best bicept exercises I ever did. Good looking out!

This dude is massive, nice work bro. The videos are great and informative

Renshaw I started doing these bicep workouts you Illustrated how about two and a half months ago they're awesome really hurt lots of pump you are 100% right thank you for the information I will continue to view your videos and also likes once again thank you God bless

Maaan, this workout made my day! Goddamn this is sick! Great job man..

加油 a Chinese term of encouragement, similar to the French allez allez. It basically translates to add oil. I'm not sure how to say synthol in Mandarin.

Thanks so much man I am definitely using at least 2 or 3 next bicep session.

Amazing and thanks for showing and explaining these valuable exercises.

I have been following your tips and workouts in gym lately and I am getting very good results, please make a video on back thickness and width.

Nice video bud. I remember making this suggestion on your last video and I am glad that you listen to your audience. Going to show this video to my mates in the gym.

ive been working out for a long time but ive never got more of a burn out of anything than doing this THANK YOU

Awesome exercises. Great delivery

Looking at your arms just diminished all of my biceps gains. Great video!

totally awesome...no monstrous heavy weight dumbbells for biceps, love it !!

Doing that first exercise tomorrow. Thank you

Real good video...short concise with real good info Thanks!

The exercices are good, i don't care if he uses synthol or not. Great video!

Man you're phenomenal!

Thanks for the video; you gave me some new ideas for my biceps workout.

I like how you focus and pause on every rep..learning a lot..and it makes it harder.

😍💪DAAAMN you would definitely make Popeye with his spinach look like he's got floaties lol

It is easy to bark in comment section rather then going to gym

I bought an arm blaster and saw this video the exercises can be done with one. Exception is the concentrated bicep curl and the spider curls. An alternative to the spider curls would be just to stay standing up with the arm blaster. Thanks for the video and great exercises.

Awesome! Congratuliations!

Ok so he's obviously on the roads but so what it's his choice, I've learnt a new exercise anyway, I've never seen that standing plate curl before,I'm going to try that tomorrow.

I’m not having ago at you buddy love the gym myself and workout 🏋️‍♂️ 5 days awake but you need work bit more on forearm too look good with biceps 💪🏻 too, good video by way

Good advices!! Nice exercises. Thank you

Excellent illustration

Honestly, I think those massive biceps are real. Years of hard work and dedication.

When I first started the video I was like eh another guy trying to tell me something and I have bigger arms than him.... Then I saw the peaks and was like oooh that's what he's talking about 😮 incredible dude!

Short & to the point! Thanks!

Thanks for the quick and simple video buddy👍🏼💪🏼

Subbed! Great content.

Look at the frickin size of those 💪🏼!

No intro? No BS? No in depth walk through of your life and topics that have nothing to do with the video title?! THANK YOUUUUU

Hey brother. Your biceps are awesome. Great job.

Dude at 1:25 is throwing some serious iron up on the bench!

“Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them.” (Lee Haney)

Wonderful exercises

This was a lot of help thank you!!!

Thanks for the new routine, lots of people saying synthol, but I believe it's natural. People saying it because of jealousy. Puny guys I can only presume.

These 5 exercises plus 3 cc's of Test e twice weekly.

First time ive ever seen the standing plate curl, looks like a great exercise!

Thanks so much! It work so well💪🏼

You give nice tips. Have some for legs?

those biceps have synthol in them 100%

Thanks for posting and sharing.

Holy crap!! Wow I’m certainly going to add those to the routine you freakin monster you 👍🏻💪🏻👊🏻

Everytime he says "ok" i feel like im listening to the hippie teacher from bevis and butt-head

You forgot your favorite one: synthol

Great workout thanks for sharing!

Perfect fitness and thank you for biceps excersise information

Dude, ignore the bone-head comments from the haters. I have been lifting for years off and on, and you just showed me some new movements I've never tried. Looking at your guns, they must work well. Thanks for the video.

I don't want my biceps looking like that ....

Great exercise explanation on biceps

Bro you've got the peakiest biceps I've ever seen! I'm following this plan!!!

I'm sorry but this is terrible advice, the peak comes from the long head of the bicep which inserts into the shoulder joint and participates in shoulder flexion, that's why your peak looks so much bigger when you raise your arm. Given its anatomy, the best exercises to target it are the ones that put your arm behind your body in order to get a greater stretch in that part of the muscle, incline curls, drag curls and cable curls with the arm in extension do this. Furthermore, research has found that while both heads participate in supination, the short head is more effective when suppinating from a neutral or pronated position and the long head is at its best while the arm is already supinated and you're trying to supinate even further, so basically trying to turn your wrist away from you from an already supinated position with dumbbells. The long head has also been shown to be more active during the initial portion of the range of motion or in other words, the bottom part of the curl. None of the exercises you showed are effective at doing any of this, please stop spreading misinformation

Ótimos exercícios. Mas esse bíceps está com uma simetria estranha. Aparentemente sintol.

Tq i did try it out marvelous..now its my routine bicep exercise....tq

Short and to the point , nice one , no BS

Synthol

Are peaks not mainly based on genetics?

Thanks Bro...that was very helpful.

Talk about peaks! Great info 👌🏼

Damnit yea he’s got some synthol in their damnit!

If your forearms are larger than your calves, I can't take you seriously

spectacular video

Thank you bro for this work out

Big bicep but weak tricep..

Great workout. Lot of ugly comments from keyboard heros. Probably those commenters never been to a gym. If you work out hard you know your results. Keep it up mate. Great work, good luck...

Nice to the point video. Good biceps there mate!!

Great video.

*Naturalll!!*

Synthol?

Wow superb like it bro thanks for good bodybuilder tips

Great video man thanks