If you want to build bigger biceps from your biceps workout then you are going to need to unleash the master tip. In this video, I’m showing you the one tip that applies to every biceps exercise that you can do right away and more importantly feel right away. No more guessing whether or not the advice you have been given is actually working to help you build your biceps. With the master tip, you will know it right away and will start seeing faster gains from using it.
So the one best tip that you can do when training your biceps is to bend your wrists back slightly on every rep of every exercise. The reason for this is twofold. First, the slightly extended position of your wrist creates a more stable and stronger wrist. When lifting heavy weights, as you would on a barbell curl, the stronger wrist will give you more leverage to do this more safely.
Whenever you go to grasp something and hold on tight, you grab it with your wrist bent back slightly into extension. This is an automatic reaction and is done because your body knows that this is a stronger position to grab from. Yet, when we curl we are often told to never bend back the wrist and instead curl from a strictly neutral wrist position. Here is the problem with that.
When you curl from a weaker more neutral wrist you are begging for the wrist flexors to kick in as the weight gets heavier and fatigue sets in. When this happens, your forearm flexors attempt to “curl” the bar up for you and take the biceps off the hook. The problem with this compensation is that these relatively weak muscles are ill equipped to handle these loads and the force is transmitted to the tendinous attachment on the inside of the elbow.
This is where people will often suffer the medial elbow pain or golfers elbow from doing biceps exercises. Instead, you want to try and take the forearm flexors out of the action by getting the wrist into slight extension. Now we aren’t talking a lot of extension, but rather just 20 to 30 degrees. The key is that you are not actively trying to cheat the bar up with the use of your forearms.
Beyond the injury prevention benefits of the move however are the more popular aesthetic benefits. Doing this will greatly speed up the rate at which you see biceps growth and gains. The reason is simple. Your biceps will now be doing far more of the work than they had before because they are going to have to do more of the lifting. More work being done by the actual muscles you are trying to build, and you are in business.
For some of the exercises shown here like the barbell curl, spider curls, dumbbell supinating curl, chin ups and lip busters, you will see that the position of the wrist varies during different parts of the exercise. In general, as you lift you want to allow the wrist to bend back so you can keep the focus of the contraction on the biceps. You will feel if you are doing this correctly right away because the contraction of your biceps will be better than at any other time.
If you are looking for a program that puts the details into how you do exercises (because they matter) then head to http://athleanx.com and get the ATHLEAN-X Training Systems. Take advantage of the same pro coaching that top professional athletes are using under Jeff’s tutelage to experience the same next level gains.
For more videos on how to build massive biceps and get huge biceps be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today we’re dealing up the master tip, when
it comes to training your biceps.
Remember, for anything to be the master tip
it has to accomplish, or meet four criteria.
Number one: it has to work.
You know if I show it to you it’s going to
Number two: it must not require any additional
equipment in order to pull it off.
Number three: it must be something that applies
to every, single bicep exercise that you’re
doing, not just selective exercises.
And number four: it has to be something that
we all could do instantly, and feel instantly.
I’m going to deliver on all four counts here
So when you’re training your biceps, the absolute
best thing you can do if you want to get more
from your biceps is bend your wrist backward
when you perform the movement.
Now, it doesn’t have to be much.
We’re talking about not using a neutral grip,
and bending back about 20 or 30 degrees.
The reasons for this are many.
Let me start by this: if I were to go grab
something – and you can test it yourself
– take note of the position of your wrist
when you do that.
You will see that your wrist is angled – here’s
neutral, from my arm – it’s angled up.
It’s always going to be in some sort of extension
because extension is the strongest, most stable
position of the wrist.
Not a neutral position.
There are a lot of times when you want to
use a neutral position of your wrist.
When you’re doing pressing exercises, when
you’re doing pushing exercises off the ground.
You can get more neutral if you have wrist
problems by using blocks, or anything like
dumbbells to grab onto during a pushup.
But when we’re talking about a curl here,
an open-chain curl, an extended position of
the wrist is more stable.
Next, you might be saying to yourself “Hold
Isn’t that a lot of pressure?
Especially if we’re bending backward on a
No, it’s actually quite the opposite.
You’re less likely to hurt your wrist in this
Number one, because of that stability, and
number two, because you’re alleviating the
big problem that’s caused by doing this.
That is when you don’t extend your wrist
and make it stay extended as you curl.
You’re getting too much activation of forearm
And when we curl up you’re going to find that
your body wants to get that bar closer to
That’s the visual point.
Get that bar up.
If I start to fatigue out here, what I wind
up doing is, I just curl with my wrist to
activate the forearm, to get that bar closer
Even if I’m not really moving the bar that
So that over activation of these forearm flexors
is way too much for them to handle.
They are not that strong.
All that force connects right here.
All these form flexors connect right here
on that medial elbow.
That is why way more people wind up with medial
elbow pain from bicep training, and bicep
exercises than they will wrist pain, from
holding a barbell bent a little more backward.
So here’s how it looks in action.
You can see here – I talked about the straight
Here it is.
As you come up you’re allowing your wrists
to stay bent backward.
So in the beginning they’re going to stay
straight, but as soon as you start to lift
the bar you’re going to adapt, and bend your
wrist back just a little bit to about 20,
30 degrees, or so.
So at the top, you now have peak tension on
the biceps, and the biceps are doing all the
You’re not allowing the forearm flexors to
curl for you.
You’re letting the biceps do the curl.
And it doesn’t just end at the straight bar
Of course you could do it with a dumbbell
And even if we’re doing simultaneous supinating.
So as I’m curling up, and turning my wrists
out for supination of the biceps, you can
see I’m also still worried about keeping the
wrists bent backward.
It works, again, on every, single rep.
I said “feel it instantly”.
You will feel this instantly between one rep
not doing it, and one rep doing it.
We could go even further than this.
We can go here to a lip buster.
This is a great exercise, actually, because
you’re just denting those hands, you’ve dented
those forearms, you’re letting the biceps
do all the curling here.
This is actually a great on because your elbow
is raised up, in front of you so your shoulder
is flexed, which is the third component of
a complete bicep contraction.
They do elevate the shoulder.
You will feel an incredible contraction when
you do this exercise, especially if you do
the master tip, and hold that wrist in that
slightly bent back position.
We can go even further than that.
We can take it to a chin-up bar.
Yes, a chin-up is a great bicep exercise.
Especially if you do it, as I call it, the
So as you pullup you actively try to pull
your wrists backward a bit.
I’m almost trying to pull myself straight
up to the ceiling this way.
As my hands are hanging here, and then I’m
trying to pull myself up – and you can see
that all the work now is being done by the
bicep, and the forearm here is saying “Okay,
I’m out of this.”
You’re actually extending.
So you’re making these relax.
Then finally, we have a spider curl.
It just has a different strength curve than
a regular curl because the peak of tension
is at the end of the movement, but it doesn’t
change the fact that we could still do the
same bent wrist positioning to make the biceps
do more of the work.
You can see my biceps are about ready to pop
The fact of the matter is, guys, it’s not
always – and I say this all the time – it’s
not just the exercises that you’re doing,
but it’s the little things that matter in
how you’re doing the exercises that makes
all the difference in the world.
When it comes to the master tip I have delivered
to you – not just on biceps, but in other
muscle groups – that one thing that you
can do right now, that I promise you is going
to work, doesn’t require the extra equipment,
and doesn’t require any extra ability level,
or skill level to pull it off, and you’re
going to see the difference, and it’s going
to work on every, single exercise you do.
Try it out, guys.
I know it’s going to help you.
In the meantime, if you’re looking for a program
that cares about all those little details
– because they matter – I’ve put them
all together for you in one step by step program.
Click the program selector link below this
Go over and use our tool to find the program
that’s best suited to your current goals.
We actually have an Ultimate Arms program
that’s geared on training your whole body
– it’s not just an arm program – but one
on helping you to specialize, and make sure
you’re focusing more on your arms.
That, and all our other programs are at ATHLEANX.com.
In the meantime, if you’ve found this video
helpful, if you like the master tip series,
let me know.
I’ll continue it below.
All right, guys.
See you soon.