Best BICEP Exercises to grow your ARMS!

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How can I train biceps without doing the same exact movement? Like biceps only function when curling, what else can I do? Now this is a great question, and seeing as I do have fantastic biceps myself, here are some unique bicep curl exercises that you probably aren’t doing. First we have bosu ball single leg balancing bicep pistol squat curls, for a bit more of that lengthened position trust me you’re definitely gonna wanna try this one out. Next up is bosu ball single leg balancing bicep pistol squat curls with a twist, for obviously a little more of that brachialis, and finally, zero gravity kettlebell curls, for a bit more of that shortened range. Yea obviously I’m joking, this isn’t the Matrix, your biceps only have one function, to flex your elbow, and technically also to supinate your arm, meaning any bicep curl variation with a supinated grip is going to do the same thing. In other words, you don’t need a ton of different exercises because there's only really one movement you need to train. Sure a preacher curl will train a bit more shortened position, and incline curls a bit more lengthened, so if you did want to do two, these would be good options but at the end of the day, you are simply bending and extending your elbow, which is achieved with any curl variation regardless of the equipment. So just pick one you like, do it on one day, pick another one you like, do it on another day, and then add some sort of hammer curl for brachialis and forearms. Don’t try and do every single variation possible, because it’s just not adding anything different.

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About Me: I started lifting at 17 years old in 2019, the summer before I entered my freshman year of college. I was a mere 120 pounds at 5'8, and my only goal was to gain weight. Since then I've bulked 5 times, reaching my heaviest at 206 pounds, and cut 4 times to a lowest of around 10% bodyfat. In 2025 I plan to compete in my first natural bodubuilding show. Using the knowledge I have acquired and continue to learn, my goal is to help all of you achieve your fitness goals and prove that no matter what stands in your way, hard work and consistency will always prevail! (main character anime moment)

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[smartlearning]

My favourite bicep routine is to include a curl and hammer like,
straight rod cable curl
hammer curl
I think 2 exercises is enough if properly done till failure

[justusgray]

The 50 lb paused incline curl always impressive

[janpolansky]

Why would people want multiple different exercises? Im happy to stick to a program

[Minevic]

Finally back the gym, now I can goon again max 💪🏻💪🏻💪🏻😊❤

[Theguyfromvoid]

Low incline dumbbell curls did wonders for my biceps.

[dr.slizzle]

Hey Max, love your videos! Might I suggest you do one of these demonstration videos oiled up in a Speedo? I feel as though it would really add to the overall quality.

[GutsEnjoyer]

Barbell Curls, Alternating Dumbell Curls, Hammer Curls are my favourite.

[kolt]

I’ve been doing single arm bayseian cable curl recently I really enjoy it

[myco]

Preacher curls are more lengthened biased than incline curls. The muscle length is shorter in a preacher curl, but the resistance profile is longer.

[andi]

Biceps is not only an elbow flexor but one part of the biceps can also do shoulder flexion. So moving your shoulders while curling up is actually useful for training all biceps functions

[thefunnybuddy]

Bicep also stabilize the shoulder. It's one of the reasons people think gymnast have huge biceps because they do a lot of straight arm training.

[KingAdjust]

Ez bar curls, and weighted chin ups are the way to go for biceps 🔥

[ginger]

Wouldnt Reverse curl be better for brachialis?

[TDMC]

The biceps are a muscles that grow quickly, when training them right

[knight_rider]

Right, but dr mikes flat bench lying biceps curls really helped me to get new gains. I highly recommend

[antonaxelson]

there is also the forarm muscles with similar function as the biceps. And those you train better with like reverse grip curls and hammer curls

[Mussumemes]

Max come Back with the long gym vídeos, hope your lombar is fine ❤️

[heibaimao]

Hey Max thoughts on machine Preacher vs free weight preacher resistance curves? Preference?

[Vujkan]

i do similar exercises i do 3 for triceps and 3 for biceps, also i never use mashines for bicebs or triceps only dumbbels and cable!

[TheSphinxNL]

Stopped watching after the bosu ball single leg balancing bicep pistol squat curls because that sounds like a solid recommendation, thanks Max!