5 Underused Bicep Exercises You have to be Doing

 

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Best Biceps Exercises You’re Not Doing

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Below are five of the best bicep exercises for targeting and building your biceps. The first three are dumbbell bicep exercises and the fourth is a barbell bicep exercise, the fifth uses a cable. Integrate three or four into your regular routine, which should already involve upper-body work, including pulling movements like rows and pull-ups. You don’t need dumbbells or bands to develop your bicep strength; all you need is a TRX Suspension Trainer.

With these five TRX bicep exercises, you’ll be well on your way to stronger, toned arms. With these five TRX bicep exercises, you’ll be well on your way to stronger, toned arms. 10 Bicep Exercises YOU NEED to be Doing! 5 Beginner Bicep Exercises | Rob Riches Bicep Curls 2 sets of 15 reps Wide Grip Curls 3 sets of 8 reps Close Gripcurls 3 sets of 8 reps Low Pully Curls.

5 of the Best Bicep Exercises You Aren’t Doing. The arm-stacking gun-show moves you’ve been missing out on. By Matthew Evans. 31/10/2018 nd3000 Getty Images.

Eat, sleep, curl, repeat. Meaning your workout needs just five exercises, one from each of these categories: push (pressing away from you), pull (tugging toward you), hip-hinge (bending from the middle), squat (flexing at. The 5 Exercises Everyone Over 50 Needs to Be Doing, According to a Doctor Strength training is key to staying healthy as you age. By Steven R. Bowers, D.O.

Below are five of the best bicep exercises for targeting and building your biceps. The first three are dumbbell bicep exercises and the fourth is a barbell bicep exercise, the fifth uses a cable. Integrate three or four into your regular routine, which should already involve upper-body work, including pulling movements like rows and pull-ups.

You asked for it so here is the dumbbell only chest video! Another piece that I wanted to add to this video but didn’t want it to run to long is the benefit. Whether you choose to play with negatives, isometric holds or drop sets, you’ll need to start with a few fundamental moves. On your next arm day, Mathew Forzaglia, certified personal trainer and founder of Forzag Fitness on the NEOU App, recommends you give these dumbbell exercises a try.

Combine this routine with another bodypart if you dare, but if you can find time to do these mini-workouts on their own, make it so to increase the focus on your biceps and really see your efforts pay off. After 4-6 weeks of this twice-a-week biceps regimen you should see a marked improvement. If you can, go for another couple weeks, as each.

List of related literature:

biceps, forearms (2-4) This one’s as simple as it is effective.

“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

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

Standing to the side of the client, place your fingers to the front (around biceps) and your thumbs to the back (around triceps) and squeeze these two muscles together.

“The Essential Guide to Holistic and Complementary Therapy” by Helen Beckmann, Suzanne E. Le Quesne
from The Essential Guide to Holistic and Complementary Therapy
by Helen Beckmann, Suzanne E. Le Quesne
Cengage Learning, 2005

Double biceps curl: Hold a dumbbell in each hand with your palms facing up, elbows resting lightly against your sides, and arms hanging down.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

All four exercises use your triceps to straighten your arms at the elbow joint.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Kneading: trapezius, two-handed reciprocal kneading to deltoid (Fig. 8.3), biceps, triceps, forearm and hand.

“Evidence-based Therapeutic Massage E-Book: A Practical Guide for Therapists” by Elizabeth A. Holey, Eileen M. Cook
from Evidence-based Therapeutic Massage E-Book: A Practical Guide for Therapists
by Elizabeth A. Holey, Eileen M. Cook
Elsevier Health Sciences, 2012

Perform the same number of 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

Then, I’ll do three or four supersets of either (a) 15 to 20 reps of pull-ups and dips, (b) ten reps of bicep curls and tricep extensions, or (c) ten reps of shoulder presses, lateral raises, and front raises.

“Tribe of Mentors: Short Life Advice from the Best in the World” by Timothy Ferriss
from Tribe of Mentors: Short Life Advice from the Best in the World
by Timothy Ferriss
Houghton Mifflin Harcourt, 2017

I typically included four or five different upper-extremity exercises to strengthen different muscles such as the triceps (see Figure 4.3), biceps, deltoids, trapezius, pectoralis, and latissimus.

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

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.

[email protected]

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21 comments

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  • Hello Ryan
    As always very simply put and informative video

    Question: I’ve been having elbow pain (tennis elbow outside elbow) for some time now
    I followed the routine, ice heat, anti-inflammatories, rest

    Is there any way to have an arm day without stressing the elbows?
    My routine is supersetting bicep-tricep sets x 4 variations

    Regards

  • Regarding the 5th exercise, I’m thinking you might want to do the supernation of the dumbbells whilst moving your arms, instead of waiting till you’ve either contracted or retracted, as there’s no tension on the muscle in the top/bottom of the movement

  • @ 2:02 added this into my arms day today. Holy SH*T! Was the 1st thing I did my arms swelled up like if it had the mumps! Guys listen up this is GOLD don’t be average learn and grow. Bruce Lee once stated keep the good and discard the useless to para phrase.
    Anyways sir this is great thank you ��.

  • This guy is the Steve Jobs of fitness! Nothing this good will be free forever!! It’s not enough to like his videos, I’ve created a playlist then added them and reference whatever body part(s) video just before I hit the gym. I wish I could post this on every one of his videos…Gold, just gold!!!!

  • Bi’s n Tri’s mistakes. Love the time under tension all the videos. The way break down the mechanics. I first started on the 100 push ups fir 30 days.

  • Just brilliant. He’s helped me get my drive and enthusiasm back for weights. THANK YOU especially in this time. You can’t my heart and soul NWO.

  • Great content, Love the humor, the vids are enjoyable to watch! This channel keeps me modivated and just wanting to get back to the gym everyday and try the new stuff! Amazing work ��

  • Haha man I watch you guys everyday at the gym cause everyone else is on their phone or talking to a buddy.I love the videos guys and please keep it up my Buff Bros…

  • I think a brief demo before the explanationeven 2-3 seconds of the exercisewould be a little better. Then a full demo after. Easier to follow along for us visual learners….

  • Everybody who uses the preacher curl does it wrong… YOUR the first person to actually do it right. The creator of the preacher curl would be turning in his grave and I mean turning in his grave because he was a very outspoken pioneer and was a 100% advocate on doing it right!!! He has alot of old school technique that are awesome but are not used like the sissy squat you should look at Vince’s old school methods. I used them and they work well 😉

  • Youre a fraud like v shreds ���� tryna take credit for someone else work �� straight certified clown everyone should dislike this video from this fake ass ig trainer ����������

  • This video is very disrespectful to the great ‘iron guru’ Vince Gironda. All these exercises are either Gironda’s inventions or regular exercises which he used to incorporate regularly. At least reference the guy to keep his legacy alive. Disappointing dudes.

  • Awesome content, Ryan… thx bro! Question for you…. my left arm is definitely more developed than my right. Thus, how much more work should I be giving my right? Are we talking a certain # of reps… or an extra set? Any help is greatly appreciated. Anyone feel free to comment, btw��.

  • Athlean X is an awesome guy. And if you do a vid the same as him or vice versa. It shows it’s the right approach to me. People on here are just too critical on the the things that dont matter. This vid is original and by no means a copy. Its honest, clean advice.. use it or just ignore. But no need for being shitty towards anyone helping people like me. Good work bro ��

  • Good info.
    Unsolicited feedback.
    A little less face time.
    More time devoted to exercise demo.
    Show the machine.
    Slow down on the speed talking.
    Emphasis on good info.

  • Awesome once again ��. Rayan you go from a normal rep number to a high number am confused! Always been taught to do either one or the other but not both together. You tend to do both combined. Pls do a video to tell us how you manage this as part of a weekly routine. Thx a lot

  • So I’m gonna be starting my first bulk in a few days, roughly how much muscle can I expect to put on over a 3-4 month period? I have been lifting for fun for a couple of years now

  • Been watching these for the last month. No fuss no muss, so clear and specific. The best instructional and supported advice out there….well at least that i have seen. Gonna subscribe right now. Thanks

  • Ola Damien. Gosto muito dos seus vídeos mas gostaria de deixar uma sugestão. Legendar os vídeos em português para os fãs aqui do Brasil. Forte abraço. Oss ������

  • Could you talk to us about stretch marks? should we fear them? because I do so I fear gaining mass haha that’s weird
    You have big ones and yours are already little visible

  • Dude, I love how your straight to the point and display the lift. It’s doesn’t take you 12min to explain 5 best bicep exercise. Your awesome man! ����