Best Bicep Exercises - Big Bicep Workouts - How to Build Muscle and Strength

[Alexmg123]

sick man, very good. cant wait to start with these

[Siinzx0]

i am 15 years old, i can lift 25 lbs on a incline hammer, thanks for the ideas for my bicep workout, my bicep workout is pretty stale,but thanks!!

[slayerguitar]

what the purpose of the towels? grip strengthening as well?

[pigd1666]

A good gym that plays The Beatles? Sounds like my kind of place.

[WhiteGirlsAsianPLZ]

You guys are saviors! I was working on a bicep work out for tomorrow and hit a wall. This has some new exercises I never have seen before and I am so tired of doing regular Bicep curls on a cable machine as to get bigger you need to use weights so thanks!

[ms3jake]

GOOD STUFF

[furiousmat]

about the pronation.. biceps indeed is used for the pronation of the forearm but its exterior pronation.. the way you pronate here doesnt work teh bicep. u probly feel your bicep working because you're also partially flexing your elbow while doing it..

[swamidasswamidas]

Good explanations!

[mr3pointspecialist24]

BEAST

[apna2002]

Excellent vid, some great workouts, just curious, whats the difference of doing a double grip hammer curl with one dumbell vs doing regular singular arm hammer curls?

Thanks :-)

[gordonculp]

towel thing is hard to do

[ScommyWommy]

Err...All those exercises are for the forearms. They'll exhaust the forearms and give the bis a bit of a pump.

Also prevent cramp by eating kalium or consume 1-2 bananas. Have fun.

[Dertygian]

I would suggest to mention: switch the hands on that hammer curl (ie. the one that grips the handle first) each time. other than that 5*

[Jean5tar]

hmm.....ive learned 1 or 2 new workouts from this

[mtroy0620]

Cool exercicses, thanks

PS Sounds like in every gym there's at least one jackass who sits around running his yap the whole time.. : )

[masterghul]

excellent advice!!!

yeah the dude in the background,he doesn't shut up!!!..go to the gym to lift,not run the mouth!!

[rena51]

It's too much exerciser for a day . How I choose 3 or 4 of them ?

[Jean5tar]

stop crying and do all of them!

[steelec67]

Interesting exercises I'll incorporate some of them for sure. Nice comments from the viewers too.

[jay190uk]

clever,very clever

[SpartanLife1821]

two hand dumbell hammer curl. wow thanks for the video ill try this tommorow.

[bajsmannen92]

Is this all you have to do or do you have to repeat these exercises more than once (like in this video)

Great video btw!

[DanReborn]

@bajsmannen92 3 sets for each

[H4M2A]

is it me...or is it the sound quality....cnt seem to undastand a word

[BigSouthernCountry]

I think its you bro

[WingdPuma]

if your muscles cramp..dont eat a big meal before you workout: all the blood will leave the muscles to go help in the process of digestion

dont static stretch before workout, do it after: before or during your workout warm up by doing warm up sets, dont stretch your muscles, only after! towels in this video are used for grip aspects, muscles grow after when you develop posterior chain muscles with it. think about developing the whole body. (abs, back and thighs, chest and back, bi, tri, forearm

[KmanMonkeyPig]

Nice workout! Going to try it..

[derekaaustin]

That is a great workout. I'm going to try that. I just hate after I'm through. my biceps cramp up. is there a way to stop that from happening? I do feed my muscles with everything i can. and still they cramp. I eat like crazy before and after my workout.

[joey41928]

Don't eat like crazy before you work out because the blood cells (or what ever they are) all goes to take care of the food and leaves the muscles which make them cramp

[derekaaustin]

Hey man, that sounds right. I never thought about that. I've just been drinking pre workout stuff before workout but still cramp. they don't cramp if i keep my arms straight. and i do stretch and drink alot of water. i also work at least 1 hour on them. I was just wondering if bodybuilders go through the samething. they work more and harder.

[blink182stile]

if you spend and hour on biceps, thats way too much!!!

[PardonMySanity]

Drink lots of water and do some bicep stretches after. Water is super important though!

[Ne7hsuR]

@ derekaaustin

Don't drink "lots" of water, just make sure you are able to urinate about 45 min after you consumed it. sports drinks are better than water, as they refill minerals lost during training. (the salty taste of your sweat signals the loss, and losing too much salt will give you cramps, thats the reason why training hard during the summer is a "cramp festival")

[TheCrownom]

Nice guide, thanks for advice, but if you're doing it at home where do you get that thing to out your hands on while lifting the dumbbell?

[robiiiiee]

hi, why do you use towels when you do chinups? is it much different from doing coventional chinups? thank's.

[doomsy]

@robiiiiee harder on your forearms.

[doomsy]

@robiiiiee harder on your forearms. easier to grip and harder to do. having to stabilize your body by holding 2 seperate things instead of 1 bar.

[Babyfaceref]

Really great viseo. thanks for sharing your knowlege.

[Duecki85]

thank you for these great tips bro!

greetz from germany

[nightmare3428]

im currently doing 75's on incline seated hammer curls. i curl them both together .. do u think those are better than the one dumbbell hammer curl u were doing on preacher?? any comments would help . thanks and keep up the tips and hard work .. 5 stars al the way bro

[smittydiesel]

That is a great movement bro. Just a little different version, both work!

Thanks for the great feedback!

[VidiDeus1]

early in his carrer the rock also used to do pullups with towels they help with grip strenght also

[filthyj24]

the beetles are awesome but not to work out to

[ZavalaEPC]

the towel technique really works thanx man....

[warreg1]

What technique would you say builds up the area just above the fore-arm best?

[shwan152]

I say heavy hammer curls, but precher and reverse incline curls are also good

[SSJBartSimpson]

The best bicep workout is chinups.

/topic

[cameronbatko]

I am not quite sure what to do with the curls with the hands on the ends of the dumbbells. On the Hexs at school the 70-85s are too big for my hands to even get some what of a grip on it. Is there some way to over come that?

[smittydiesel]

Try hooking the tips of your fingers under the edge of the dumbbell, that should work.

[kidpunk333]

im 13 yearls old. im only 5'4 i hope to become 6'0.. i can already do 12 chin ups (no towels) becuz ive been working on em. do u think im too younge to be lifting weights thoo?

[smittydiesel]

These are just a collection of grip / arm specific exercises. You can use them in your various routines. I wouldn't recommend doing them all in one workout, that would be too much unnecessary volume.

[bilalhussain190]

i don't understand the towel technique.

[smittydiesel]

The towel enhances the grip component for each exercise.

[sidhyarth]

thnx smitty , as usual ur n ur crew's innovation kix ass

[ARMREF]

Good stuff......you can also use the towel with a dumbbell and do one arm hammer curls as well.

[smittydiesel]

Definitely a great idea, thanks!

[markoer]

You are the king of the wrist!

[smittydiesel]

Thanks bro I appreciate the kind words.

[coffeefan]

I believe the exercise at 2:00 is called a Crush Curl

[smittydiesel]

You got it!

[HandelandJ]

Do you armwrestle? You should. Those towel exercises, especially the pronation one (working your rotational strength) are basically armwrestling exercises. You'd be good.

[DBoy021]

Wow you guys just sorted out my issue with grip strength in the most economical way!

[sportstrength]

nice video, i liked the towel bb curl. you seem like you'd have a strength training program by looking at you tho, like a split based around the big 3 and maybe an OHP day. you dont typically do all these in one day do you? im curious as to what your weekly routine is like.

[rockbodyfitness]

smitty is a legend at strength training

[smittydiesel]

Eric, I'm humbled by your comments, but I'm definitely not a legend.

I just try to keep learning everyday and try to get better.

[rockbodyfitness]

smitty. I know some respected personal trainers that were star struck by you at the Bootcamp Blueprint seminar.

and the fact that people don't even have to use your full name to know who you are says something too

[smittydiesel]

Respect is hard to come by in this industry, so I am very appreciative.

Thanks for your kind words.

[bocahighqb]

awesome stuff as usual, bro

[smittydiesel]

Thanks everyone for the comments and feedback!

[hkweasel]

Some really cool variations that I haven't seen before. As a grappler, I especially appreciate the grip work. Thanks!

[GCOL31]

EXCELLENT!!!THANKS!!!

[Splurge9]

Nice. This is stuff I can share with my athletes and my buddies who go to the Jersey Shore. - Seriously though, I like the hardcore twist you put on things.

[Jrocjr90]

hey great video man! very helpful 5*

[smittydiesel]

Thank you for watching.

[RivalFitness]

awesome demonstration

appreciate the vids!

[smittydiesel]

Thanks!

[qnsboxer422]

you're a genius.

[smittydiesel]

haha, thanks I appreciate the kind words.

[sportstrength]

unique stuff. i like the video. but id figure by looking at you you're a strength trainer, with a weekly spilt set up around the big three and maybe an OHP day. do you usually do all those curl movements in one day?  im curious to how you would sum up your weekly routine

[jjmm112]

5*!.

[bigchris3121]

NO SOUND!

[smittydiesel]

There's sound on the video bro, just checked. Maybe you have it on mute?

[grambo22]

Sounds is fine here too

[4chill]

great exercises, but when you use the pronated grip you de-emphasize the biceps and hit the brachialis harder. if you start with a pronated grip (palm down) and supinate (turn palm up) you'll emphazie the biceps more. bottom line, do what Smitty says and you'll do fine.

[jjs3724]

I have to agree with you 4chill. The bicep is a supinator. With the towel curls and the wrist in neutral you are getting more isometric wrist strengthening then with the actual elbow flexion (curl) you would be getting some concentric strengthening of the brachioradialis muscle. Smitty, you have some aweesome ideas and I love the concept of working the grip with biceps. You know someone is knowledgeable when they add the rotational component to training biceps!