Top 4 BICEPS Exercises (Brutal Stretch!)

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Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench dumbbell preacher curls and seated high bayesian cable curls!

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Pre-emptively responding to comments:

1. “Just do basic barbell/dumbbell curls. Stick to the basics.”

Agree! IF that’s the training style you prefer. I personally prefer at least some exercise variety and the research overall does lean in favour of variety being a good thing. Hitting a muscle from different angles causes better development across all heads of a muscle. Variation can also keep training fun and interesting. IMO if a variation is at least as good as a more basic movement or could potentially be better based on sound biomechanical reasoning, I think it’s at least worth trying! What do you have to lose?

2. “All this long muscle length/ stretch-mediated hypertrophy stuff is getting carried away.”

Maybe. I’m personally confident that long-muscle length training is at LEAST better than short-muscle length training for the most part but I am very eager to see more research on this topic in more experienced trainees. I am going to help run a study in more advanced lifters comparing full rom training to long length partials a little later this year. Depending on the results, I think we’ll either see people continue to emphasize the stretch in their content (sorry! but if it works, it works) or you’ll see it die down! Either way, we’ll get closer to the truth about what maximizes gains, which is cool!!

JeffNippard

"Start with the weak arm first and match the reps with the other" is genius

juliuseillya

Nothing is more humbling than incline dumbbell curls with no cheating, no elbow drift and no momentum.

Skux

Any and all success that comes to this man is beyond deserved. HOLY S***. Dude has gone from an amateur science based yt lifting channel to arguably one of the most professional and well polished source for science-based fitness information. I'm constantly blown away by how this man finds a way to not only push himself physically, but professionally. The content is A+, the information and fact-checking A+, delivery A+, entertainment factor A+... this man deserves his spot on fitness YT's Mount Rushmore. Never have I ever felt so compelled to publicly ride another man's nuts like this but honestly I feel it's beyond well-deserved.

Keep it up bro! We appreciate everything you do

Prican

I would happily do all of these once I find my gym as empty as this! 😅

VordLoldemort

The Bayesian curl is an absolute game changer for the stretch and pump.. The biceps are literally on fire begging for mercy. 🔥

boomerang

Also great editing, the sound effects killed it 👌

iixcryx

Jeff is such a G when it comes to science based lifting. We appreciate you a lot ❤️

MassiLifts

Whoever you got filming and editing is doing a great job

dub

I'm personally a big fan of lengthened partials on preacher curls

tolypolonty

I started doing Bayesian curls and my biceps have exploded in size it's insane, even though I trained with the same intensity in normal curls previously.

denimyadav

I 100% agree with this science-based list as far as biceps growth goes. Personally, I do 2 of these and 1 other that on paper shouldn't be as good, but just gives me great MMC, pump, and disruption.

iixcryx

Bayesian curls are definitely one of the most under-utilized biceps exercises out there, even more so than chin-ups (though close-grip pull-ups are a contender). I do these pretty often and they're one of my favorites. I do a variation on suspension (I use rings) as a sort of pseudo-hefesto curl.

It's funny, though, I've been doing these for years and never knew their name. 😂
Thanks, Jeff!

stormrhode

More like this, Jeff! Hopefully all the guys do these & stay away from the preacher curl equipment I want to use 😬

ScottJohnson-cffk

Uploaded seven hours ago... I could've watched this before my pull session, I'm gonna have to do them all to make up for it next round.

(Thank you Jeff!)

NightMind