5 Top Bicep Exercises You Haven’t Heard About


5 Unique Bicep Exercises

Video taken from the channel: CurtisHighFitness


My Top 5 Exercises For Bigger Biceps

Video taken from the channel: Mike Thurston


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Build SUPER BICEP MUSCLE Fast | 5 Best Gym Biceps Exercises

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5 Bicep Exercises You Have Never Heard of!

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TOP 5 Muscle Building Exercises You Never Heard Of!! | Step by Step Tutorial (Lex Fitness)

Video taken from the channel: Lex Fitness

5 Best Bicep Exercises You’ve Never Tried #1 Reverse-grip biceps chin-up. Standard barbell or dumbbell curls are still staples to any arm mass and strength #2 Rope/sled pull. Male gymnasts have amazing upper bodies complete with a physique envied by the average lifter #3 Suspension.

The best biceps you’ve never heard of Nick’s Strength and Power. Loading Unsubscribe from Nick’s Strength and Power? Arnold’s Favorite Biceps Exercise (MADE BETTER!).

Muscles targeted: Biceps Why do it: This is a great exercise for the biceps that will force even the most stubborn arms to grow. The novel movement of this exercise will stimulate muscle fibers that you likely have been ignoring. This exercise also places a high load in the negative part of the rep (especially on the lower rungs) on the biceps, which induces a lot of muscle damage for.

The Best Arm Exercises You’ve Never Heard Of Review by Nick Nilsson.You’ll find 68 arm-blasting exercises for the biceps, triceps and forearms in this information-packed book. If you like arm training, this is a must-have!Or as Nick Nilsson (the author of “The Best Arm Exercises You’ve Never Heard Of“) puts it time to make a NEW box and think outside of THAT one! “The Best Arm Exercises” is a very interesting book 68 unique exercises for the bicep, triceps and forearms ONLY.

This is thing has NO fluff – it’s just packed with training. The upright row is a pulling exercise so in addition to working the shoulders, it also recruits the biceps muscles on the front of your upper arm. It can be performed with a dumbbell upright row, a barbell upright row, or any suitable hand-held weights, including an exercise band. Get this from a library! The best arm exercises you’ve never heard of: get great arms fast! [Nick Nilsson] In order to build the type of arms you desire you need to do more than just dumbbell curls, barbell curls and other standard arm exercises.

This book is packed with 68 new and unique exercises for. Pick your program here http://athleanx.com/x/my-workouts Subscribe to this channel here http://bit.ly/2b0coMW Here are 8 arm exercises you have never don. arms workout (biceps & triceps) with rich piana Furious Apparel & Lifting Gear: http://www.furiousapparel.com NEW Goku Gains: http://www.furiousformulation.

In today’s video we look at the best dumbbell exercises for biceps. We’re going to focus on several areas of training: from strength, to power as well as hyp.

List of related literature:

When doing these, I hold on to something with one hand to steady myself, lean a little to the side to give myself a free range of motion, and concentrate totally on each biceps in turn—something

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Variation: You can also do these with a side-grip, focusing more attention on the outsides of your forearms, much like hammer curls.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
ReadHowYouWant.com, Limited, 2010

At the top of the movement, squeeze your biceps for a count of two, and then lower the weight while rotating your palm back down into the starting position.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

Perform 6 to 8 repetitions with each arm.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

I like seven specific upper body exercises because they get most of the different arm muscles.

“Type 1 Diabetes For Dummies” by Alan L. Rubin
from Type 1 Diabetes For Dummies
by Alan L. Rubin
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Das was du no nennst hat mir ein bizeps gemacht so groß wie dein Kopf,woher willst du wissen was gut für andere ist,wir mögen alle zu 90% gleich aussehen aber sind auch zu 90% verschieden,also sag nicht was besser ist,kann besser für dich sein,deine Übungen hab ich als Anfänger gemacht,wobei dein body ist Lauch gegen über meinen,ich glaube du machst viel falsch wenn du trainierst und dein body sieht aus wie Kindergarten,meiner Meinung nach trainierst du wie ein 17 jähriger,da kann nichts werden,und rasiere dich mal siehst aus wie tsoban der gerade seine schaffe auf die Weide bringt,ach und das was du no nennst komm mach das mit mir zusammen,garantiere dir das dir die Bart Haare aus der fresse fliegen,ja mit 10 kilo mit denen du trainierst hätte ich auch no gesagt mach mal 80 kilo drauf mal sehen ob du immer noch no sagst tsoban��

  • Appreciate Video! Apologies for butting in, I am interested in your initial thoughts. Have you heard about Giulian Bicepify Boarhound (do a google search)? It is an awesome exclusive guide for building huge arm muscle fast without the headache. Ive heard some amazing things about it and my friend got excellent results with it.

  • Some people have commented that the bent over shoulder barbell extention shown in the video is a major upper back exercise. What you guys see in the video is an end range extension of shoulder joint, which targets the rear deltoid fibers primarily and the upperback as well as lats secondarily and so on.
    I don’t recommend this exercise to any one with any sort of shoulder injury or rounded shoulders as well as beginners.
    Last words to speak out, today,in the year 2019 doping has become something normal almost 70% of the dudes and ladies out there are on anabolics. Not an issue though, u dont care about your health to get into such an unhealthy path?, not a problem, but do not freaking consider your self as PROFESSIONAL trainers or physicians to comment about things which are higher than the circle of your knowledge.

  • Well Lex, 60 years on I still workout. Your channel was recommended by YouTube and I’ve subscribed. Great information and instructions.
    Most of my days are spent helping younger folk. If they tell me they’re bored, I tell them to step outside until they’re un-bored (quickest way to an injury). Just yanking your chain…I knew what you meant.

  • Saw lainey do the rear delt move a few years back in on of her and your videos. Been doing it ever since and when people ask where I got it from I always send them your way ���� #boombaby

  • Im no stranger to liftting weights but now I have to do everything sitting down with dumbells, ( knee replacements) can you make a training video for that?

  • The second exercise shown it’s not a rear deltoid movement. Just learn biomechanics. It targets muscles from the back.
    Barbell rowing exercise not advised for beginners especially those with lower back problems or diagnostic lower back pathology

  • I wouldn’t be saying it your not alternating or training like this then your biceps won’t grow just because 1 exercise doesn’t work for you it doesn’t mean it doesn’t give someone else a better pump and more size. Arnold even said so. Everyones bodies are different.

  • Bonus tip for the bonus exercise. Lower the bar to make the exercise progressively more difficult.

    I need help with the rear delts so loving the butt duck raises. Looking forward to trying those.

  • 2200 views from a 450k sub channel.. yeah youtube algorithm changes really hit here…

    love your videos Lex, been following for years, seeing this happen to this channel sucks.. i hope you manage and come out on top of this.

    Great video, definately going to try those Duck Butt raises!

  • Love all of the info on finding your weak points and making sure that you keep your body happy, healthy, and most importantly, symmetrical. Always love your videos Lex!

  • Hello Mike, nice video.I play golf for a living and i am coming into my 10 week winter break. During the 10 weeks i would like to build up my biceps.I am an absolute beginner as far as weight lifting is concerned. I will copy what your doing here with these 5 exercises. What kind of weight and repetitions should i start off with.Also, after 10 weeks of this i would not have much time to go to a gym, maybe once or twice a week.Would that be enough to retain the muscle.thanks for your help.kind regards David

  • Yo Lex, whenever i try bodyweight skullcrushers i always get pains in my elbows. Is there any adjustments i could do to the movement to help with this or should i just ignore it and use a different movement? By the way, its awesome to see you out of the algorithm slump

  • AWESOME channel!!! Thanks for visiting mine. I’ve subscribed. Some great tips in this video mate, look forward to seeing more. Some of these are really unique…. I’ve been focusing on big compound lifts for a while now, wouldn’t mind trying a few of these at some point. Thanks again, Chris

  • You guys are so motivating and cant wait to catch up on all the video’s I’ve missed.

    Ran for 1hr today and also worked on my legs. Gym at 6am tomorrow again. ☺

  • My biceps are lacking just like the other parts of my body LOL, will try these, check out my hardergainer(140lbs) progress at my channel! Thanks!

  • Donald Harvey is the right man to contact if you genuinely want to invest and earn profits. He has never been known to fail his investors.

  • Screw this you juicehead. Oi you, go tell those people from your generation: Hurry up and run, what we’ve been doing was just playing at being weightlifters… Mike Thurston!

  • I really Like your videos and follow a lot of your tips. No offense but the way you do the Barbell curls looks just like carl in GTA San adreas….seriously its a compliment

  • How come everyone wants bigger muscles before getting stronger muscles? Hypertrophy (mass) training largely increases sarcoplasmic, essentially fluid, growth. But without more sarcomeres (density, more muscle fibers) the fluid has “nowhere to go.” If you’ve hit plateaus in growth then switch to strength training for a bit and then resume hypertrophy training. Simple periodization. But I appreciate how Zach is essentially giving you many options to choose from


  • Gyms are getting closed for a long time if you ask me. I would really appreciate a full body dumbell workout or a fresh split of some sort to keep the gainz coming.

  • I figured this was a good place to ask. Got a question. I live in the central valley in CA and I commute to work. On average I spend roughly 6 hours a day driving. Its rough. I’m lifting 4 times a week. Cardio the other days. Is there any thing I can really do more? I’m making gains so that’s good but I feel like the Damn car is killing me. And before you ask..its my company so no I can’t quit haha. Any advice?

  • Literally just seen a video of David laid doing the second exercise in an old video and thought to myself that looks good gonna give that a go then your video pops up straight after lol

  • I just visited your website and I was redy to register but it asked for money and would refund I would pay you if I have a credit card but unfortunately lam student studying in India with no credit card but I am fully determined that if it was free I would show my best

  • Hey, when i do curls i dont really feel in my bicep, usually in my anticubital fossa or top part of forearm, I tried to isolate them but its still not working idk what to do

  • Close grip barebell or dumbbell curls are excellent for hitting the outer head of the biceps. Close grip hits outer and wider grip hits inner.

  • Started watching your channel great content and alot of it. Do you guys have a video for beginners that have no clue where to start? I’m 224lbs 5’11” carrying majority weight on my torso. I work as a delivery driver so moderate to light duty.

  • So I’m on week 3 of my workout routine and I’ve been doing 1 set 8 reps and I started adding 20min yoga before have and go through the workout twice. Should I just do more reps or more sets or go through the workout a third time?

  • Hey guys thanks for the plan. It has really helped me get a great definition on my arms as well as strength. I am however looking to get mass aswell. Is there any way I can adapt these exercises or additional exercises? Thanks

  • With free weight curls, resistance moves in an arc at the end of your forearm. The virtual lever changes, (thus the resistance curve), according to the angle of the upper arm). A weight-stack always travels vertically, thus a cable ‘preacher curl’ & spider curl both have the same resistance curve as a standing cable curl. No need for the awkward body position. (Here’s an absurdly exaggerated example to make the point: Visualize doing barbell curls w/elbows-overheard. It’s a tricep extension, but from a high-cable, it works the biceps the same as any other curl.).

  • Those exercises are a waste of time. Not effective for mass. Barbell spider curls performed on the vertical side of the preacher bench is all you need.

  • You’re guy’s videos fucking rock, I started lifting/working out seriously like 4 1/2 years ago and I’m no Arnold Schwarzenegger or Lee Priest but watching your videos and doing the work outs you guys show I’ve seen a big improvement much respect and keep the dope ass videos Much love Brothas����…..

  • I am 15 years old and I go to the gym in the early morning, I find that I feel sick in the morning as I wake up about 6 o’clock and head to the gym at 7 o’clock. I eat in the morning but as i have to be out the door by 7 I feel like my food isn’t digesting and when I get to the gym I feel sluggish and sick. What pre workout would you recommend that’s fairly cheap and great for High energy and increasing sugar levels

  • I’ve seen the “Duck Butt Raises”, but I’ve seen them done one arm at a time on the cable machine. Bend over facing the machine and grab the cable with your hand in the neutral position and pull back and up, or attach a handle grip and with your hand in the pronated position and pull back and up. Seems to have more range of motion and stretch on the rear delt.

  • I’m cured from my long long term genital herpes. Congratulations to me���� I’m so freaking excited�������� I feel so much joy I me right now. Wow I’ve been cured from herpes. Can’t stop thanking God������ ([email protected])

  • 1:45 maybe im blind but if there’s no knee ”pads”, how does this machine works? how do u not get lifted up but the weight once it’s heavier than u?

  • The ONLY thing anyone need to know about becoming bigger is EATING. Just fking eat enough calories and the right macros and all these technical shit goes out the window. You can cheat curl, do pull ups, row, alternative curl or just wank everyday and you WILL get bigger biceps if you eat enough.

  • mike thank u so much for your vids! your like my personal trainer and I’m seeing tremendous results! you deff know what your talking bout in every aspect and it shows as well, so thank u, your changing my life. keep them vids coming brother!

  • Wow Mickey a lot of exercises,I was expecting this video bro,could you do a Routine like this for TRICPES work out,please I need to learn more about Triceps Mickey I appreciate it a lot ��.

  • Thanks for the fun and possitive video dude’s!
    Just the volume training never been working for me,if I do it am loosing strength and size…
    Why don’t you try some HIT Dorian Yates type of training for 6 weeks and show the results before and after like you did whit the diets I think that will be very interesting to see!
    Cheers and keep going!

  • Wait, you said “dudes and girls”? And here I was thinking that dudes was a gender neutral term… I’ve called a lot of girls “dude” over the years.

  • You guys have always had great videos been watching you Dudes for years, anytime someone asks for workout tips i tell them to go to your channel, always have. Adding this to my workout playlist. You have great info for beginners, and great reminders for those who get into a routine. Thanks for all of your videos.
    -From your friendly neighborhood Buff Dude!

  • Hey i dont know if you guys have a purely free weight workout book with the nutrition that is needed however if you do i will buy it because i dont have access to machines.

  • No such thing as building ‘taller peaks’ w/different biceps curls. Muscle shape’s genetic. Only size can be changed. (Muscle’s shape can become more obvious as it grows &/or if you get leaner. That’s all.) Even Arnold had one peak much better than the other. Not from training it differently. 100% genetic.)

  • Wouldn’t want to complain, but you guys have really fell into using clickbait titles on your videos! Some of your titles are like that generic spam email I keep getting, whether it’s getting a bigger penis or a bigger bicep, the rhetoric is the same, lmao.

  • My uncle from England who was in the Navy always used to sing “ Me cocks a kipper and there’s fish for tea fish for tea “ lol..
    You won’t catch me kippin..

  • Great kettlebell exercise!!! Never thought to do something like that with it. Subbed for that alone. I rarely see an exercise I’ve never done before. And I love the burn from the seated press ��

  • Hello Sorry Bro Do you have a Calisthenics or Bodyweight Exercise for the Side Delt or Side Shoulders, Posterior Delt or Back Shoulders & Upper,Middle and Lower Trapezius, Thoracic and Lower Back, Forearm, Wrist and Rotator cuff and
    Upper Abs, Obliques or Side Abs & Lower Abs Type, Variations Workout and How to Neck Exercise?��

  • I’ve only been a part of your channel for about a month now. I have been able to watch a lot so far. GREAT CONTENT!!! Really enjoy it. Educational and funny. Amazing mixture. Thank you for doing what you do!!!

  • Great tips. Here’s one for you. Put some shoes and socks on. If you drop a dumbbell on your foot you’ll be a sore dude,instead of buffed dude!!

  • Any benefit of doing exercises like hammer curls which have wrist inline with your body? Does it change the muscles used? I seem stronger on hammer curls…

  • Can you please do abide on how to create a training plan, less about the splits but just how you lay it out, what you do and what order you’d recommend doing types of exercises in.

  • I wouldn’t recommend doing bicep curls with a straight barbell since it’s uncomfortable for the wrists. If you can find an EZ bar then use that

  • Nah guys just do the basics like Arnold and eat a lot to be caloric surplus and do 15 min. Cardio before workout so you don’t get fat

  • The bodies of weight lifting guys lack something which I don’t know all of them, their muscles groups are not in harmony with each other or something like that, beside there are voids in some areas or something like that. It still a mystery for me

  • Today was meant to be a rest day… a buff dudes video about biceps come up and I just had to go to the gym!! Thanks for the continued content, buff dudes!

  • Great video! Can’t wait to get back to the gym and these some of these as well as the chest workouts you just uploaded! ���� what’s the song at 2:40 btw? Goes dummy hard

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  • eu faco exercicios com peso de cimento a tres anos mas ainda nao concegui alcanssar uma boa massa muscular e nao tomo suprimento quanto tempo eu alcancarei uma boa massa ass mauro

  • Why is your channel dropping views? I’ve been subscribed for 2 yrs and I think you make the best fitness content along with Zac Perna and a few more gymshark guys

  • Heavy curls 3×6,8,10 // incline curls 3×10-12 // spider EZ bar curl 3×10-12 // most complete bicep workout you’ll get. Hits EVERT head at EVERT angle. And have a mix of heavy overload and high rep high tension movements!

  • In Chin ups do i Have to let the scapula go up with a full stretch at the bottom position? It feels so much difficult for my grip to hold that position!! Hower your videos are getting buffer and buffer.

  • @Mike Thurston when i work my biceps it does not feel like i used them properly i feel more sore in my forearms. am i doing something wrong or is this natural?

  • Buff Dudes welcome to 2020 ��
    Thankx 4 another stellar video, one question how can the Buff Dudes work out with Predator playing? do you need a new disk or copyright police at work again?

  • Mike you deserve every minute to subscribe you, because you are my favorite teacher… I like all your workout steps thank you so much, do your best..

  • I am one of the few people out there that don’t really like training biceps but I have had pretty solid success with regular straight olympic barbell curls and then really pounding out the big compounds like barbell rows, weighted pullups, bench variations and pendalay rows. Drag curls are also pretty awesome though. If any of you are curious as to a different take on things check out Brian Alsruhe’s vids on arms. He doesn’t train them directly but still has huge guns. He is definitely enhanced but I think his advice is solid as I have been trying it for the last 5 months and am still making steady progress. If you like doing arms though these all seem like great options.

  • HAPPY NEW YEARS! Hope your workouts are going well. You can grab our SUPERHERO PLAN here: http://bit.ly/buffsuperhero and if you’d like to follow along here’s our first video: https://youtu.be/OjVAIQNbYlE with more coming very shortly. STAY BUFF! -Hudson & Brandon

  • One of my favorite muscle to train.Permit me to say that those five are my favorite and go to exercises too. Guys feel free to checkout my bicep and tricep workout routine. Thanks

  • This is more like it! love the info. I actually do some of these for a warm up, but only ever with really light weights lol. Maybe I should switch to heavier weights.

  • Yea ok, do not use an EZ curl bar if you want to build your bicep brachii, the fact that the grip isnt fully supinated means your bicep will not play an integral part in the elbow flexion movement, the brachialis will.

  • Hi is it bad to eat much if i want to get bigger arms and legs and i’m 12 years old btw and i’m only 36’1kg and i eat the same as my dad eat and i wok-out whit him but he is 90kg and got a big belly buy he can wift much but I got a sixpcak but I want to get bigger so i can wift more

  • Why do I even bother listening to these guys. They never seem to have a clue. And just like this guy, they throw information out there as if it’s the gospel. All the while providing no scientific evidence. Their lack of educational background shows the nonsense they put out.

  • Hi Mike. Awesome job really enjoy your vlogs. Have you done a vid about a keto diet. Thinking about giving it ago over 4 weeks to budge my stubborn fat areas

  • I tend to start and prefer supination curls, followed by hammer curls with dumbbells. Straight Bars hurt my wrists.. so I’ll move onto preacher curl and then EZ bars.. How do I avoid wrist pain with a straight bar?

  • How do I get more muscle on the inner upper corner of my pecs? I do incline dumbbell press and flys a lot but I still have most muscle on the outer middle portion of my chest. I don’t even do flat bench press anymore. How do I get a fuller square looking chest?

  • Stop this shit with building muscle fast. It’s not a fast process. It’s a slow and steady one. You’re a cancer that just won’t die. It’s 2020 now, let’s leave the fitness in five seconds back in the 80’s where it belongs.

  • Pendlay Rows are a Bicep killer, like not in a good way. They will stretch the tendons too much, especially when done even a little without good form.

  • Thanks for the great content as always. Can’t wait for the next 30 day routine, bro! Give me something to do in the days of the plague ������

  • I love all of these. I would make one change though. On the preacher curls. Once you have to assist your arm and get a last few reps in. STOP. Just drop the weight or drop down in weight. This is exactly how I tore my bicep tendon. I’ve been working out for years, been doing preacher curls both bb, and dumbbell. Using the same weight you were using, just 30lbs. I tore my bicep tendon trying to get those last few reps and was slowing letting the weight down. POP!! just like that it tore.
    *just my advice*. Keep making great videos Mike. Love following your channel and learning new stuff from the techniques you use.

  • Best workout/fitness channel out there hands down, so funny and professional, gotta love the Buff Dudes! Thank you for all the work you put into these amazing vids! YATS FFUB

  • Cable preacher curl… WRONG…. In ur version you have same load as seated PC… It’s better if u put cable in shoulder level or little bit higher for better peak contraction. You welcome

  • Hey Curtis!!! Yesssss #1 I can actually do…..I’ll do a Curtis High Challenge see this video very soon! #2 I can as well….excellent for this old man so far. I can use a band. I can do # 4 as well….hmmmmmmm doing the 3 I can would you mind if I did this and will give you credit! This might be a new arm day for me for a while. Really good stuff Curtis! Have a great day buddy, say Hi to Amy & Olly!!!