If you want to get bigger biceps but feel you have tried every biceps exercise without seeing the results you have been aiming for, then you need to watch this video. Here I’m going to show you the best tip for improving every bicep workout you will do from here on out. In fact, when you see and feel how to perform this move, you’re going to start getting more out of your bicep exercises that may have not felt as effective as they should have in the past.
It starts with understanding how the body prefers to work. When trying to accomplish a task, the body is always going to look for ways to compensate in order to be more efficient. It does not want to waste any unnecessary energy and therefore will look for other muscles that it can ask to chip in to complete the task, whether you wanted them to or not.
When it comes to strength training, this is a great thing. Moving the most amount of weight from point A to point B is essential when it comes to getting stronger. In fact, it is the definition of strength. The more you can lift the more strength you have. That said, when you are trying to simply grow the size of a muscle, in this case the biceps, your job is to find ways to make sure the muscle in question does all of the work without the help of others.
When it comes to the biceps, the forearms are the enemy of your gains. This is because this nearby muscle group (the flexors of the forearms) are not just in the immediate vicinity of the biceps but share a similar function in that they like to contribute to the pulling exercises in your workouts. This means that when you are doing bicep exercises that pull the weight towards you (as in every variation of a curl or even a chinup or a row) the forearms will contribute – if you let them.
I say if, because if you want to take them out of it you can greatly minimize their contribution by consciously making a tweak to the position of your wrist on every bicep exercise. You want to allow your wrist to bend backwards as opposed to curl towards the upper arm when doing your exercises. This will take some practice and awareness but if you try the two handed waiter curl that I show you in the early part of this video you will be able to feel what it is that you are trying to recreate on every other movement.
From here, you can do this on every other biceps curl exercise or chin up and get the same feelings and benefits. The key is never to let the bar or pullup bar drift too far towards the fingers. Grip them deep in the palm. This will prevent unnecessary overload on the distal deep finger tendons which will place an undue stress on the medial elbow tendon attachment.
Give this a try and let me know how it works for you. I promise you, if you do exactly what I show you here in this video you are going to start building bigger biceps starting in your very next workout. It doesn’t take long to start feeling and seeing the benefits of this one powerful tip. If you’re looking for a step by step complete workout program to not just build bigger biceps but an overall more ripped and powerful body, click the link below and start your 90 day transformation.
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What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today I want to show you guys how to build
bigger biceps because that’s one of the areas
I think I’ve got down pretty good.
The fact is, it’s because I did try to learn
how to train my biceps at a younger age.
Yes, I admit it.
I wanted to get bigger arms when I was a kid.
Like everybody else did.
But I learned some of the things I had to
More importantly, some of the things I was
When it comes to bicep training – really,
when it comes to any muscle – when we’re
talking about trying to build the muscle bigger
you really have to look for ways to make the
exercises you’re doing more inefficient.
Meaning, you need to make the muscle you’re
trying to get bigger, do the work.
Now, if we’re talking about strength, it’s
the direct opposite.
We want to allow muscles that assist in the
action – let’s say, pulling – to assist
so we can lift more weight.
However, when it comes to bicep training,
going for size, you need to make sure the
bicep is doing the work and not the forearm.
Because of its proximity – literally, just
a little more distal down the arm from the
bicep – the forearm is also going to want
It’s going to want to pull.
It’s going to want to take whatever weight
you’re holding in your hand and bring it closer.
Therefore, taking away some of the activity
of the bicep.
That is going to prevent you from building
bigger biceps, or at least as big as they
I’ve talked about this before.
I called it the Master Tip.
As a matter of fact, I made a whole video
on it, if you haven’t seen that.
I even talked about this particular tip way
back when, in the early days of YouTube.
You can see that video here, just give me
some slack because I could barely talk to
But the fact is, we need to make sure we get
this out of it.
So how do we do that?
Well, I talked about making sure that your
wrists are sort of bent back.
There are a couple of ways to make sure you
do it and do it right.
So, you don’t put undue stress on either
your wrist or your elbow.
But you can try something that would show
you how to do this visually that’s going to
get this right every time.
You take a single dumbbell; you’re going to
put your hands underneath it like this.
The goal is, you want to make sure you’re
viewing the top of this dumbbell at all times.
Meaning, it’s going to be parallel to the
ceiling above you, and the bottom of it to
the floor below you the entire time you curl.
So, what we do is grab underneath like this
and we’re going to hold it up like that.
You can see that makes the biceps pop out
pretty damn good because I’ve taken the forearm
contribution and minimized it.
All the elbow flexion is coming straight from
the biceps’ activity.
So here I am, at this point.
Now I lower it down, I just keep it flat,
all the way.
Which means I’m going to address my wrist
as I go.
I come up, keeping that totally parallel.
That means the wrists are going to bend back
automatically at the top.
Just like that.
Hold and squeeze.
You will feel what I’m talking about when
it comes to instituting this dead wrist.
The Master Tip.
So now, you feel that.
How do you implement it?
Once you get an idea for what it feels like
– I don’t care if you’re doing a curl
right here with an easy curl bar.
You grab it and then you set the wrist back
But you don’t get it down here in your fingers.
Never do you want to execute any bicep exercises
down here, in your fingers.
When you do, I’ve talked about it before,
all that weight, distally in these fingers,
places too much of an overload on the tendons
that meet right here at the medial elbow.
That causes a lot of undue stress and strain
that can lead to golfer’s elbow.
You grip it deep in your hands, but when you
do, you just bend them back.
Now, as I lift and curl this up, I’m going
to curl up and at the top it’s there.
But it’s deep in the hands.
It’s not stressing my wrist.
As a matter of fact, it’s sitting over my
wrist joint at the top.
That bar is almost right through the wrist
So, it looks like that.
Down, up, keep those wrists out of it.
Keep those forearms out of it.
We can come over here – you guys know how
much of a fan I am of chin-ups for building
You’re going to do it, and you’re going to
do it better if you implement the same idea
when you’re up here.
You don’t just go this way.
The tendency is, again, the body knows ‘pull’.
Especially if you’re doing weighted chin-ups.
You’re going to want to really pull so everything
is going to participate.
You’re going to be pulling like that and wrist
curling yourself up the bar in an attempt
to try and get up there.
Again, what you do is just try to initiate
by getting those wrists bent backward.
Deep into the hand.
Deep in, wrap, and back.
Deep in, wrap, and back.
From here, come down, lift, keep the tension
on, I don’t come up all the way over the bar
and close down that angle too much.
I keep it here, come down, up, and down.
Up, and down.
Finally, if I were to come over here, we talked
about other exercise options that create an
addition of, not just supination and not just
elbow flexion, but shoulder flexion.
We know a complete bicep contraction happens
with elbow flexion, supination, and shoulder
We’ve got that high cable curl up here.
We do the same thing.
When I’m here, in this position, the tendency
if I go too heavy is to do this and then curl.
And you’ll find yourself doing that.
You’re going to curl.
That is exactly, again, you can see the forearm
muscles here doing a lot of that work there,
on the inside, to try and do that.
As opposed to just letting that stay dead
and letting the biceps do the work.
So, for a high curl you get in this position
here, wrists back, and let all the work be
done with the biceps in this position here.
You’ll really feel the difference when you
So, it’s understanding the difference between
training for strength on a movement, and training
When you do, and you’re trying to get your
biceps to be bigger, this is going to work
every, single time.
The reason why it works is because you’re
getting rid of those compensations and substitutions,
and you’re making the biceps do the work.
You’re making the movement more inefficient
for the end goal being hypertrophy.
Guys, I hope you’ve found the video helpful.
Make sure you apply this.
Again, if you haven’t tried it yet, just start
with that dumbbell.
Do that curl first to feel what I’m talking
about, and then you’ll be able to institute
the same thing, recreate that feeling on whatever
bicep exercise you do.
If you’re looking for programs that build
in next level training tips, techniques that
take advantage of muscle science; we have
them over at ATHLEANX.com.
Choose that program that’s best suited to
your goals right now, and I promise it will
get you to where you want to be.
In the meantime, if you’ve found the video
helpful leave your comments and thumbs up
Let me know what else you want me to cover
and I’ll do my best to do that for you.
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All right, guys.
See you again soon.