I'm not a novice but I just learned a great piece of advice, curling from an outside angle hit's all of the bicep's and with a closer grip your hitting mostly for peak of the bicep's. Great stuff, keep the great work comming.
cause you curve your wrist i used to have the same thing try next time doing the curl with youre wirst straight dont cruve the when youre pulling just flex youre biceps
What's up brother Magnum, In all my years working with weights I have never tried cable curls. Thanks for the tip, I will try it out at the gym after work. Thanks again brother man. Salaam.
Error #1; The grip differences listed here mean nothing. There's no inside,outside, or peak bicep positions, it;s a myth. Error#2: Yes the elbows should be in tight to allow a straight pull, but they should be pressed close to the sides of the torso, not ahead or behind the body, not changed according to weight, as this guy's talking about.
Error#3: With a cable curl , you should stand -much- closer to the cable , so that you can pull straight up. This allows a superior range of motion, and makes all the nonsense about the back leaning and knees bent totally irrelevant, as the body will perfectly stabilized vertically and the weight pulled vertically.
Error#4; Stopping range of motion before necessary is a good idea with a barbell, because the resistanse ends before the movement has stopped anatomically. This is NOT TRUE with a cable. Resistance will stay good for the entire pull, so there's no reason to stop 'at the chest'.
The point he is trying to make is the biceps will not be the sole muscle group at work once beyond that point, you will recruit the shoulders. your biceps are also shorter when you lift them higher and more peaked. I believe squeezing at the top is very important and should be done at many angles.I agree he should be standing closer but there are ways to focus on the different muscles of the biceps. For example the flat bar focuses much more on the inner biceps than ez curls or hammer curl.
He's wrong. If you use too much weight & move explosively, you'd use other muscles, but if you stand straight & close to cable, use weight you can control at non-explosive speed & focus on flexing elbow & contracting bicep: Going those next few inches past Lee's way is the -best- thing you can do, as you are are entering into the fully contracted range, where many top trainers believe the greatest gains are made.
A flat bar curl partially invokes the hand-pronating use of the biceps, while a hammer curl disengages pronation, & engages the brachialis. Both style of curls engage both heads of the biceps. Feeling the brachialis & not feeling pronation might feel like you're isolating a biceps head, but actually both biceps heads are activated in any curling movement.
There is no way to completely isolate 1 head of the bicep. I know from personal experience that when building using the flat bar and wider grips my bicep inner head had more gains.Ive never had a problem with my peaks, but needed some lower biceps. I wanted a fuller longer bicep. I had 17" freaky lookin peaked arms. I lost size after not lifting for a while.I decided to hit up the flat bar to bring my biceps back. I regained the size only my bis were longer and fuller not as peaked looking.
Correct on 1st point but your experience is odd: Training doesn't change the shape of a muscle. A skinny guy may train to be the biggest , but his peak or lack of peak will be the same, just bigger. Check pre-training pics of famous BBers for proof. Sergio had freaky-long biceps, Arnold had a peak,(less impressive when 16" of course), Ron's arms: Amazing at age 14. Hard to argue w/ personal experience, but if true, you are the 1st & only case of training a muscle into a different shape.
I am curently at 18.5" and low bodyfat. still not peaked like it once was. The outer head is responsible for the peak. My early bicep training method was db curls with a twist at the top, ez bar curls inside and normal grips often going heavy. Doing things this way left me with alot of peak. My new method did include hammer curls. I dont think hammer curls help the peak at all, But are great for building up the lower portion of the bi's for a much more round looking bicep.
Well, maybe that explains it, as hammer curls are for the brachialis more than the biceps, so you might change the change of the -arm- due to one muscle developed & another not, but your peaked bicep is in there somewhere, apparently much smaller & less developed than it used to be, thus 'hidden' by the brachialis.
the Peak now is just as developed but instead of my bicep making a triangle like peak its more square and longer . I also incorperated alot more pump theory and stretching while pumped. My original peaks were only near the shoulder. now it seems to look better and bigger but generally a whole different shape than i thought genetically thought possible.
ive been training for about 1year very hard, ive but on 1.5 stones looking good but the problem is my left arm is half inch smaller than my right. got any tips to even them out
THIS IS THE LAST TIME I'M GONNA WATCH ONE OF YOUR RIDICULOUS (BUT VERY AMUSING VIDEOS) I just can't take it anymore. LOL You are the most clueless trainer I've ever seen who has videos and programs- (as if you knew what you were talking about.) PS> Closer grip works the outer bi's, wider grip the inner- not the other way around. Wrong again moron.
man if your 46 years old and never work out is it to late? Im 6ft 2 210 lbs 36 w 47 chest I look like a chicken and a jelly fish cross breed is it to late Oh I have heart problems to will that matter?
It is absolutely never too late. I have known of champion powerlifters and top level athletes that didn't start training until they were 50, and competed in their 60s.
all exercises help..switch it up so ur body doesnt get used to wats going on...buy magazines and research heaps and learn all u can. by the way arnie used to put his back into it and come on look at him just dont over do it or u will get injured... p.s. "live 4 da pump" Ronnie Coleman rules!!
Magazines are one of the biggest sources of exercise myth in the industry. For example, to date there has been no scientific proof that the "pump" has any affect on muscular hypertrophy, yet how many magazines tell you the opposite? They even try to sell you pills to increase this "pump" that does nothing.
coppertop is right. By starting in a pronated position(palms downwards) and slowly supinating(rotating palm towards your face) your wrists and forearms you engage the full legnth of the bicep (both heads)
You cannot develop your biceps like this because THERE IS NO RESISTANCE THROUGH THAT RANGE OF MOTION!
Take a dumbbell, hold it up in front of you with your arm at a 90 degree angle. Now turn your wrist from up to down over and over. There is virtually no resistance happening. The only resistance is holding the weight in the air, NOT turning the weight. So this doesn't develop a thing.
If you want resistance through this range of motion, take an adjustable dumbbell and take off all the weights on one side. Grab the side the weights used to be on. Now hold your arm at a 90 degree angle, as though you were half way through a curl. NOW - rotate your palm one side to the other! NOW you have resistance through the ROM. This is the only way to work the "other part of your bicep". Your hand positions on an EZ bar or straight bar do not make any difference at all.
UGH!! Once again, he got all the way to the end, almost perfect, then comes the Myth Machine...
You CANNOT WORK ANY ONE "PART" OF ANY MUSCLE! You work either the entire muscle, or you dont use it at all. There is no "bicep peak" you can "hit", there is no "outer bicep" you can "target". Thats just not the way your body works.
And if you want tips on a workout routine, email me at zendreams(at)gmail(dot)com
ummm yes there are different parts of muscles...try taking a human anatomy class. There are 2 heads of the biceps...the outter head (long head) and the inner head (short head)....performing a movement like preacher curls puts target on the outter head of the biceps..with little emphasis on the short head...but the grip you use also makes a difference.
Gosh, when you say it like that, I guess my 6 years of medical education and study really ARE wrong!
Dr Hatfield, Dr Arria, Dr Chu, Dr Verkoshansky... all the PhDs I've studied under for so long were completely and totally wrong. SupermanBB is right. Does this mean our 60+ years of research were for nothing? I guess so!
The biceps have 2 functions. 1) to contract the arm, pulling the wrist towards the shoulder, and 2) to rotate the wrist from an overhand to an underhand position. Changing the way you hold a bar does not activate the second function, as doing this with the intended goal of hypertrophy or strength increase would require resistance AND movement THROUGH that range of motion. But then what do I know. I'm only a specialist and university lecturer.
Thanks man , i've been working out for about 7 years and picked up a lot of tips along the way , but you make me feel like a beginer, thks for the great tips.
The first few reps were perfect, but the part about pulling the elbow back looks more like rowing: I thought you were gonna pull'em back and leave'em back.
jus so u kno, ur pretty wrong, when ur hands are inner ur actually working the outer bicep, and vice versa. I dont blame u for this common misconception though and u do have good biceps and form
yo good shit
MrAgua18 1 year ago
I'm not a novice but I just learned a great piece of advice, curling from an outside angle hit's all of the bicep's and with a closer grip your hitting mostly for peak of the bicep's. Great stuff, keep the great work comming.
asianthor 2 years ago
@asianthor you didnt learn anything,no exercise works the peak of any muscle.Dont look for advice on youtube.
billysue2 1 year ago
who ur calling a nigga?bitch.l also rapped ur mum.YOU BASTARD
predator88977 2 years ago
what beat is this
JLeeMagnetic 2 years ago
cause you curve your wrist i used to have the same thing try next time doing the curl with youre wirst straight dont cruve the when youre pulling just flex youre biceps
sebdupuis277 2 years ago
When I do curls why do I feel it more in my forearms then my bicep ?
markmiata 2 years ago
@markmiata youre supposed to feel it in forearms as well
billysue2 1 year ago
This comment has received too many negative votes show
fucking nigga
mad1966dog 2 years ago
lol
AdioAndrew 2 years ago
its basically like a preacher curl
expect probably easier
i will stick to pull ups though
lifting 70odd kg :)
050974154 2 years ago
Good stuff!
I love watching these type of vids before hitting the gym . Gets me all inspired .
NeuroHead 2 years ago 2
indeed you're right my friend :D
Atlantis2748 2 years ago
nice tip this is very good exercise for bicep
merguri 3 years ago
this is great stuff
blackiechan52 3 years ago
Good tip bro!!
kkaamils 3 years ago
What's up brother Magnum, In all my years working with weights I have never tried cable curls. Thanks for the tip, I will try it out at the gym after work. Thanks again brother man. Salaam.
rayburne 3 years ago
nice tip!
krodoxk 3 years ago
hes right.
sunnysavy 3 years ago
he reminds me of a spartan
teamdq2day 3 years ago
uhhh inner grip is outer biceps development. last time i watch u lol.
AQNY23 4 years ago
Error #1; The grip differences listed here mean nothing. There's no inside,outside, or peak bicep positions, it;s a myth. Error#2: Yes the elbows should be in tight to allow a straight pull, but they should be pressed close to the sides of the torso, not ahead or behind the body, not changed according to weight, as this guy's talking about.
lazur1 4 years ago
Error#3: With a cable curl , you should stand -much- closer to the cable , so that you can pull straight up. This allows a superior range of motion, and makes all the nonsense about the back leaning and knees bent totally irrelevant, as the body will perfectly stabilized vertically and the weight pulled vertically.
lazur1 4 years ago
Error#4; Stopping range of motion before necessary is a good idea with a barbell, because the resistanse ends before the movement has stopped anatomically. This is NOT TRUE with a cable. Resistance will stay good for the entire pull, so there's no reason to stop 'at the chest'.
lazur1 4 years ago
Leslie's LACK of good info regarding correct exercise form, and anatomy remains, as always, simply astounding.
lazur1 4 years ago
The point he is trying to make is the biceps will not be the sole muscle group at work once beyond that point, you will recruit the shoulders. your biceps are also shorter when you lift them higher and more peaked. I believe squeezing at the top is very important and should be done at many angles.I agree he should be standing closer but there are ways to focus on the different muscles of the biceps. For example the flat bar focuses much more on the inner biceps than ez curls or hammer curl.
kyleseeter 4 years ago
He's wrong. If you use too much weight & move explosively, you'd use other muscles, but if you stand straight & close to cable, use weight you can control at non-explosive speed & focus on flexing elbow & contracting bicep: Going those next few inches past Lee's way is the -best- thing you can do, as you are are entering into the fully contracted range, where many top trainers believe the greatest gains are made.
lazur1 4 years ago
A flat bar curl partially invokes the hand-pronating use of the biceps, while a hammer curl disengages pronation, & engages the brachialis. Both style of curls engage both heads of the biceps. Feeling the brachialis & not feeling pronation might feel like you're isolating a biceps head, but actually both biceps heads are activated in any curling movement.
lazur1 4 years ago
There is no way to completely isolate 1 head of the bicep. I know from personal experience that when building using the flat bar and wider grips my bicep inner head had more gains.Ive never had a problem with my peaks, but needed some lower biceps. I wanted a fuller longer bicep. I had 17" freaky lookin peaked arms. I lost size after not lifting for a while.I decided to hit up the flat bar to bring my biceps back. I regained the size only my bis were longer and fuller not as peaked looking.
kyleseeter 4 years ago
Correct on 1st point but your experience is odd: Training doesn't change the shape of a muscle. A skinny guy may train to be the biggest , but his peak or lack of peak will be the same, just bigger. Check pre-training pics of famous BBers for proof. Sergio had freaky-long biceps, Arnold had a peak,(less impressive when 16" of course), Ron's arms: Amazing at age 14. Hard to argue w/ personal experience, but if true, you are the 1st & only case of training a muscle into a different shape.
lazur1 4 years ago
I am curently at 18.5" and low bodyfat. still not peaked like it once was. The outer head is responsible for the peak. My early bicep training method was db curls with a twist at the top, ez bar curls inside and normal grips often going heavy. Doing things this way left me with alot of peak. My new method did include hammer curls. I dont think hammer curls help the peak at all, But are great for building up the lower portion of the bi's for a much more round looking bicep.
kyleseeter 4 years ago
Well, maybe that explains it, as hammer curls are for the brachialis more than the biceps, so you might change the change of the -arm- due to one muscle developed & another not, but your peaked bicep is in there somewhere, apparently much smaller & less developed than it used to be, thus 'hidden' by the brachialis.
lazur1 4 years ago
the Peak now is just as developed but instead of my bicep making a triangle like peak its more square and longer . I also incorperated alot more pump theory and stretching while pumped. My original peaks were only near the shoulder. now it seems to look better and bigger but generally a whole different shape than i thought genetically thought possible.
kyleseeter 4 years ago
ive been training for about 1year very hard, ive but on 1.5 stones looking good but the problem is my left arm is half inch smaller than my right. got any tips to even them out
jameelali001 4 years ago
how can u say he's doing it wrong look at the size of his muscles so he doing summit ryte
shorty1786 4 years ago
Its called "genetics".
KaseyAkira 4 years ago
no its called steroids
makaveli77796 4 years ago
no, its called long time hard work
eetfvk 4 years ago
THIS IS THE LAST TIME I'M GONNA WATCH ONE OF YOUR RIDICULOUS (BUT VERY AMUSING VIDEOS) I just can't take it anymore. LOL You are the most clueless trainer I've ever seen who has videos and programs- (as if you knew what you were talking about.) PS> Closer grip works the outer bi's, wider grip the inner- not the other way around. Wrong again moron.
mydogjesus 4 years ago
you will fry your head in this hat. Cant even imaging how hot is this to exercise in this hat.
aleksankazakov 4 years ago
man if your 46 years old and never work out is it to late? Im 6ft 2 210 lbs 36 w 47 chest I look like a chicken and a jelly fish cross breed is it to late Oh I have heart problems to will that matter?
fromthispoint 4 years ago
its never to late i see 60 year old men in gym
rundat 4 years ago
It is absolutely never too late. I have known of champion powerlifters and top level athletes that didn't start training until they were 50, and competed in their 60s.
KaseyAkira 4 years ago
this guy is not that smart.
littlebigguy123 4 years ago
this guy is dumb
littlebigguy123 4 years ago
all exercises help..switch it up so ur body doesnt get used to wats going on...buy magazines and research heaps and learn all u can. by the way arnie used to put his back into it and come on look at him just dont over do it or u will get injured... p.s. "live 4 da pump" Ronnie Coleman rules!!
dunn603 4 years ago 2
Magazines are one of the biggest sources of exercise myth in the industry. For example, to date there has been no scientific proof that the "pump" has any affect on muscular hypertrophy, yet how many magazines tell you the opposite? They even try to sell you pills to increase this "pump" that does nothing.
KaseyAkira 4 years ago
like i never know how much i need to eat or how much protein, fats and carbs i should consume. someone help me with that please
300MUSIC 4 years ago
Ok, email me at zendreams(at)gmail(dot)com with all your questions. I'm a doctor of exercise science and will gladly help you.
KaseyAkira 4 years ago
the only problem i ever have is with eating.
if anyone could message me of what is good to eat, i would appreciate it. thank ya
300MUSIC 4 years ago
coppertop is right. By starting in a pronated position(palms downwards) and slowly supinating(rotating palm towards your face) your wrists and forearms you engage the full legnth of the bicep (both heads)
tacoborito 4 years ago
You cannot develop your biceps like this because THERE IS NO RESISTANCE THROUGH THAT RANGE OF MOTION!
Take a dumbbell, hold it up in front of you with your arm at a 90 degree angle. Now turn your wrist from up to down over and over. There is virtually no resistance happening. The only resistance is holding the weight in the air, NOT turning the weight. So this doesn't develop a thing.
KaseyAkira 4 years ago
If you want resistance through this range of motion, take an adjustable dumbbell and take off all the weights on one side. Grab the side the weights used to be on. Now hold your arm at a 90 degree angle, as though you were half way through a curl. NOW - rotate your palm one side to the other! NOW you have resistance through the ROM. This is the only way to work the "other part of your bicep". Your hand positions on an EZ bar or straight bar do not make any difference at all.
KaseyAkira 4 years ago
More workout videos at Street Workout . Com
apclik 4 years ago
however there are ways to train your body to look differently although genetics has some to do with it
corpseneech 4 years ago
Yea, this special training is called "lifting weights and dieting".
KaseyAkira 4 years ago
UGH!! Once again, he got all the way to the end, almost perfect, then comes the Myth Machine...
You CANNOT WORK ANY ONE "PART" OF ANY MUSCLE! You work either the entire muscle, or you dont use it at all. There is no "bicep peak" you can "hit", there is no "outer bicep" you can "target". Thats just not the way your body works.
And if you want tips on a workout routine, email me at zendreams(at)gmail(dot)com
KaseyAkira 4 years ago
sry to be an ass, but would you be willing to state your source so i can fully belive you
throwbakman 4 years ago
Yep. Right off the top of my head - Fitness: The Complete Guide by Dr Hatfield PhD has many references listed.
A cheaper way is to just go ask your doctor next time you see him. Ask him about the all-or-nothing reaction of muscular energetics and what it means.
KaseyAkira 4 years ago
k thanks
throwbakman 4 years ago
ummm yes there are different parts of muscles...try taking a human anatomy class. There are 2 heads of the biceps...the outter head (long head) and the inner head (short head)....performing a movement like preacher curls puts target on the outter head of the biceps..with little emphasis on the short head...but the grip you use also makes a difference.
SupermanBB 4 years ago
Gosh, when you say it like that, I guess my 6 years of medical education and study really ARE wrong!
Dr Hatfield, Dr Arria, Dr Chu, Dr Verkoshansky... all the PhDs I've studied under for so long were completely and totally wrong. SupermanBB is right. Does this mean our 60+ years of research were for nothing? I guess so!
KaseyAkira 4 years ago
The biceps have 2 functions. 1) to contract the arm, pulling the wrist towards the shoulder, and 2) to rotate the wrist from an overhand to an underhand position. Changing the way you hold a bar does not activate the second function, as doing this with the intended goal of hypertrophy or strength increase would require resistance AND movement THROUGH that range of motion. But then what do I know. I'm only a specialist and university lecturer.
KaseyAkira 4 years ago
thnx man great tips
hayta1001 4 years ago
Thanks man , i've been working out for about 7 years and picked up a lot of tips along the way , but you make me feel like a beginer, thks for the great tips.
afrifine 4 years ago
The first few reps were perfect, but the part about pulling the elbow back looks more like rowing: I thought you were gonna pull'em back and leave'em back.
lazur1 4 years ago
jus so u kno, ur pretty wrong, when ur hands are inner ur actually working the outer bicep, and vice versa. I dont blame u for this common misconception though and u do have good biceps and form
Blackknight354 4 years ago
you are a great trainer
mijos69 4 years ago
superb tips. THANK YOU!
sonuvideos 4 years ago
great tips man! thanks
llarz 5 years ago
thanks Let us know what youre interested in.
leekirksey 4 years ago
how about some shoulder workouts for beginners. . .
thnks man
delacroixsieg 4 years ago
hey could u give me a full body routine to work to 6 days week. that would be so helpful
jasonburrows15 4 years ago