Bicep “Non-Responder” Solution (BICEPS WON’T GROW!)

Grow big arms while building ripped muscle everywhere…

Having biceps that don’t respond to normal training and resist arm growth is actually pretty common. The reason for this however is pretty straight forward and not so difficult to fix. In this video, I show you the most common reason for biceps that won’t grow and give you three ways to fix it in your training regardless of whether you use dumbbells, bands or cables in your biceps workouts.

First you have to start with an understanding of the function of the biceps muscle. With attachments above and below the elbow, the biceps brachii muscle is responsible for flexing or bending the elbow. That said, that isn’t everything it does. By attaching to the radius in the forearm, the biceps is also a strong supinator of the forearm. In fact, in order to get a complete contraction of the biceps you have to be sure that you are supinating your forearm fully.

The mistake most people make when it comes to their biceps workout and bicep training is that they never properly overload the supination function of the bicep. Sure, you may be supinating during your exercises but are you setting up the movements so that you are creating additional overload in your biceps when you do this? Likely not. In fact, you may find that in order to do the things I’m showing you here that you have to decrease the weight that you normally use for your biceps exercises. That is ok. The most important thing is that in order to get your biceps to start growing, you have to be willing to do this to put the overload on the full function of the muscle.

If you are using dumbbells for dumbbell curls, you would shift your hand / grip position to get this right. Instead of balancing the dumbbell in the middle of your hand you want to shift your thumb and index finger all the way to the far end of the handle. From, here, gently wrap the remaining three fingers around the bell. The key is the grip being handled predominantly by those two fingers and that the dumbbell now tilts downward in your hand.

In order to overcome the downward tilt of the dumbbell you have to supinate your wrist. By weighting this, you are now overloading the supination component and getting a better workout for your biceps. The same can be done with bands and cables as well. For the bands, you would place the resistance band between your index and middle fingers. From here, lay the band across your palm. This once again creates a torque that is needed to be overcome in order to help you build bigger biceps.

[TraumaER]

This guy could write an entire book on how to train biceps lol.

[paragon]

Please do a tricep non responder then chest then back then legs the shoulders. Like this comment so Jeff will see.

[johnrobinson]

So smart, especially the handle of the band.

[Zain.Basi]

you know what man.. it's 12 midnight now and you make me wish I could go out right now open the gym and workout!

[Maheed]

Dude, I swear this is the best fitness Youtube channel.

[athleanx]

Can't get those biceps of yours to grow like you hoped they would? Well, it's not always about HOW MUCH you curl. A lot has to do with HOW you curl. I'm giving you the "no excuse" solution in this video. Showing you what to do with a dumbbell, band or cable to get this right. Let the gains begin!

[AuthenticSelfGrowth]

This is one of the rare youtube workout channels which is actually helpful

[franksmith]

I am an old man new to weight training and I appreciate the tips you share. I was in great shape until my last back injury which crushed the vertebra that was repaired in surgery after my skydiving accident during the wheelchair years I became morbidly obese; consequently, I have to use lighter weights and the tips are great for a person like me.

[fatihatlx]

Best channel on YouTube! Usefull informations for all of us! Thanks Jeff!

[bryanf]

Tried this method today for the first time, instantly noticed the difference. Definitely looking forward to doing bicep excercises again. Thank you so much for this advice!!! Edit: Over 1 hour later and my biceps are still pumped. :)

[robertrosiles]

jeff is sooo under rated, anytime im having an issue, jeff has an answer, workout, exercise, stretch. Never disapointed in this channel !

[Jedi_flodux]

What I like about this guy is he talks about the muscle groups and tells you exactly what the "cause and effect" of doing a workout. A standard Body Builder may say...."Do a Preacher Curl Super Set...you'll get big as fuck! Trust me" without even explaining why or how or the science behind it. You don't need the biggest guys to tell you how to work out, you need the ones with the most knowledge.

[ShAdw]

This was exactly the problem I was having, tried this on my dumbbell curls and the next day I was sore!
Thanks, Jeff!

[MarioTomicOfficial]

Great video, I remember looking at Arnold Schwarzenegger's training footage and he was doing this.

[canuck_gamer]

I really should post some before and after pictures of how much progress I've made since I started watching these videos. At the age of 47-48, I have made progress that was lacking for years and the only differences in my training have been adding an inversion table and watching Athlean-x channel! Awesome stuff!

[MrDrop]

This gave me an idea. Off set dumbells.

When setting up the weight, have a lower weight touching your hand and heavier weight at the bottom so when you turn your wrist it's much more difficult

[ARMarquez]

Man this is by far the BEST bicep video on YouTube.

Great job Jeff!

[arete]

If you're biceps won't grow try watering them 3 times a week doesnt hurt to try.

[jerryrosal]

I not often trust guys pretending to be trainers because I can see lack of knowledge, but this guy knows what he is talking about, I've been doing the little tricks he show us and yes they work perfectly. 1000 Thumbs up for his videos

[MrBerserk]

I tried that today when I worked out arms, felt my biceps working straight away, hadn't felt them like that ever in 7 years working out regularly.
Thanks a lot for this video <3