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#Bodybuilding #MuscleGain #Biceps
Hey guys, Scott from Muscularstrength.com. You know,
since I started doing full body training,
I’m able to experiment where
a lot more other exercises,
because there’s really no
set progressions here, right?
We’re not trying to increase our weight
on every single exercise week to week.
It’s more about overall volume
attacking a specific muscle group.
So because of this each
day, I go to the gym,
even though I have a set schedule
of what I’m trying to hit,
and I have specific exercises that I’m
trying to do for certain body parts.
I do have the option of switching things
out or adding depending on how I feel
or what I want to train.
So in today’s video,
I want to share with you
guys three exercises that
you can incorporate into your
program right now, if you’re trying
to build a bigger biceps peak.
Now on some of these exercises,
you guys are going to notice right
away that I’m doing half reps,
but we’re doing half reps
for a specific reason.
And I’ll get to that
during the exercises. Also,
one more thing before we get started,
if you’re here and you think that you
can never improve your biceps because of
your genetics, because you
might have long bicep bellies,
the short answer is you’re wrong.
You can always improve what you’ve
got by focusing on lagging areas with
specific exercises. Now,
am I going to sit here and say that
you’re going to have better biceps peak
than somebody with short muscle bellies?
Hmm. Maybe that might not happen,
but any improvement is always good. And
what I mean by that is someone like me.
I have short bicep bellies.
Okay. So when I flex my arm,
I got a gap in between
my bicep and my forearm
Some of you guys might
have long bicep bellies.
When you flex your album like this,
your bicep already hits your forearm.
So that’s the difference.
The first exercise we want to share
with you is a seated drag curl.
And we’ve talked about seated curls
before I even did a video on it,
talking about how I thought that a seated
barbell curl was a useless exercise,
but that’s the difference. We’re doing
a drag curl, not a seated barbell,
curl a seated barbell curl.
You’re still putting your hands out
in front of you like this and curling
straight up. And then back down, you’re
doing a half of the range of motion.
And in my opinion, if you’re trying to
do a barbell curl to target your biceps,
you need the full range of motion.
You need to push through that
sticking point at the bottom. However,
if your focus is going to be
the outer head of your biceps,
and we’re going to do a drag curl,
we’re doing a drag curl standing.
The first half of the motion.
It kind of just feels like you’re
pulling the weight up to your hips.
And then from your hips to
the top of the movement,
that’s when you really
start to feel that stretch.
Remember the outer head of the bicep is
the only head that crosses the shoulder
joint. So if we’re able to
pull our elbows back like this,
we’re going to get a much harder
stretch at the top of the movement on the
outer head. And you guys can do that
right now, flex your arm like this,
and then pull back. And
as you pull back again,
a feel a lot more stretch and
flex on that bicep outer head.
So when doing the seated drag curl
guys, pull it in and right to your body.
And then instead of wasting time doing
the exercise standing where you’re not
really getting anything out of
that bottom range of motion,
you can increase the weight a bit
more. And then from right here,
you can pull straight up flex
and then bring it back down.
And just to make sure that as
you’re doing this exercise,
you’re really focusing on pulling your
elbows back as you bring your arms up and
you’re keeping that barbell against your
chest and against your torso the entire
time. That’s why it’s called a drag
curl. You want to drag it up and down.
The second exercise is actually something
I’ve never really recommended before,
but after trying out the movement
and doing a bit more research on it,
I realized that most people who showed
me the exercise were doing it the
So I want to explain to you guys exactly
what to do to get the most out of this.
And it’s called a
dumbbell plate curl. Now,
the reason why it’s called a dumbbell
plate curl is because you traditionally
want to use one of those
dumbbells. That’s a bit more flat.
I have hexagon dumbbells in my gym,
which makes it a bit harder to get your
hands underneath and keep them flat and
So if you can find a different dumbbell
or another alternative to keep your
hands more flat, definitely do that,
but you can still get away
with using the hexagon.
So the reason why this is a great exercise
to help target the peak of your bicep
or the outer head is for the
same reason why the drag curl is.
And that’s because you’re supposed to
pull your elbow back to maximize the
stretch on your outer head of your biceps.
And now you could also
utilize this exercise to get
a bit more supanation out
of the movement, as well as you guys know.
And I teach this all the time with my
dumbbell curls. If you’re doing a curl,
you want to start off with
your hand facing forward,
to be in supanation of the forearm.
So you get maximum bicep
engagement the entire time.
If you’re starting this way,
then superintending, halfway,
you’re only really recruiting
as much bicep as possible.
Halfway through movement. I actually
have a vs series video on this.
You guys can check it out. I’ll post a
link down below, but with this exercise,
most people in the gym,
unfortunately they just see the
movement as an up and down biceps curl.
So you see a lot of this with the
dumbbell in front of the body, okay?
This is not targeting the outer
head. I mean, granted, yeah,
you’re targeting the outer head
and in the inside head, right?
Because you’re doing a curl, but we’re
not targeting it the way we want it to.
We’re not maximizing the
effectiveness of the exercise,
what you actually need to do is cup the
dumbbell. Then pull it to your body.
And this is why this exercise is
going to look like a half rep as well.
When you come down, you want to keep
your hands parallel to the floor.
So you’re only going to be able
to come down to about here.
If you go any lower than your hands
are parallel to the floor anymore,
the Dumbbell also might slip out of your
hands. So keep your hands parallel.
They’re going to come down to about
here, max. Then as you come up,
you’re going to pull your elbows back
almost like a drag curl and bring the
Dumble up as hard as you can and flex
your biceps. And if you do it right,
you’re going to feel that outer head
screaming and your forearms are
going to light up like crazy as well.
And I have one more quick tip for this
exercise to make it even more intense.
So if you like torture, this
is what you’re going to do.
When you perform the movement,
as you bring the dumbbell up,
you’re going to hold it
against your body like this.
I want you to twist your
elbows out a little bit.
If you take a Dumbbell right now and hold
it against your body and start to turn,
your elbows out, you’re
going to feel that outer head
really start to light up because
what are we doing? Well, essentially,
we’re doing this.
When we come to the top of the movement
and we twist our wrist for more supanation
you feel that outer head activate,
well, that’s what we’re doing here.
Except instead of twisting our wrist,
we’re essentially doing the same thing
by pushing our elbow out. Okay? I mean,
even with no weight and I do this,
you feel that flex. So give it a shot.
Let me know what you think. So the third
exercise is a dumbbell hammer curl.
And now you guys have done this exercise
traditionally by curling out in front
of your body.
And now we know that the dumbbell
hammer curl places more emphasis on the
brachialis, okay. Which is right
here in the center of your arm.
And it also hits the brachioradialis
as well, reverse curls a bit more,
but you’re going to feel that areas that
to light up when you perform your reps.
Now we can alter this exercise
to still hit the brachialis
but also target more outer head or
more of the outer head of the biceps
by instead of curling out
in front of our body like this,
by turning into the side and curling
this way, but just be mindful guys,
because it’s a lot more than going from
this way to just curling inside like
this, you do need to pay
attention. Once again,
we want to feel that stretch on the outer
head and the way we can do that is by
instead of just curling
in front of our body,
this way we can pull our elbow back a
bit and we can curl almost like into our
armpit. And if you sat to
do this movement again,
you could even do it with no
weight curl like this curl here,
pull your elbow back versus curling here.
You’re going to feel a big difference
in how much of your out ahead of your
bicep is being targeted or how much of
that stretch and flex you feel throughout
the entire movement. And now for a few
quick bonus tips, before I let you go,
number one, please show
your support, go down,
tap that like button YouTube loves
the screw me on the algorithm.
I got 2.3 million subscribers,
but like 10,000 of you get the actual
notification. So let’s show YouTube.
Who’s the real boss
smash that like button.
And let’s see if we can hit
8,000 likes on this video.
And now for the actual bonus tip,
when you guys incorporate these movements
into your workout, just pick one,
but make sure you still have
a bicep specific movement.
And what I mean by that is
if this were my workout,
I would still do a traditional barbell
biceps curl with a neutral grip on the
bar to activate my biceps.
I’m not necessarily trying to increase
my mind muscle connection before doing
this movement. Although if you need
to do that, it wouldn’t be a bad idea.
You can use some lighter
weight to do that,
but if I’m trying to work on a
lagging area and in this case,
it’s the outer head of the biceps peak.
I don’t want to get into the habit of
just doing some of these movements that
involve half reps, okay.
For maximum activation of
the biceps heads of them,
you need full range of motion and
an exercise like a barbell curl.
In my opinion is a great place
to start. And then from there,
I would either go into the seated
drag curl, the dumbbell plate curl,
or the hammer curl variation that
I showed you as for sets and reps,
I would keep it simple three sets,
eight to 10 repetitions per exercise.
Obviously when doing the hammer curls,
make sure you do eight
to 10 reps per side.
And if you guys have any
questions about these movements,
or if you want to ask a more specific
question of how to incorporate it into
you can comment down below with your
workout that you’re doing in the gym,
and I’ll do my best to respond
and help you fill in the gap.
Be sure to click subscribe. If you want
to see more great content like this.
And to be honest with you guys,
I plan on starting to make
more videos in this format.
This is how I used to
do it back in the day.
And I really want to start getting back
to my roots because that’s when I had
the most fun with my
channel. So comment below,
let me know if you like this format and
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See you guys next time.