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Unforgettable Biceps Workout Tip for Unforgettable Results

by Gym Slacker
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The Biceps Workout Tip You’ll NEVER Forget!

Introduction

Have you ever wondered if there’s a secret to building bigger biceps? Well, what if I told you that I have a workout tip that you’ll never forget? In this article, I’m going to reveal a game-changing technique that can be applied to any biceps exercise you do, regardless of the equipment you use.

The Problem with Traditional Biceps Exercises

When it comes to biceps workouts, many people make a common mistake with their grip and wrist position. Take, for example, the popular EZ curl bar. Most individuals tend to use a wider grip for comfort, but this grip forces their hands into a pronated position rather than the optimal supinated position.

The Importance of Supination

To maximize the contribution of your biceps in any exercise, it’s crucial to supinate your forearms. This not only flexes your elbows but also helps in activating the biceps. So, what’s the solution to fix this issue?

Flipping the Bar for Greater Supination

If you’re using an EZ curl bar, simply flip it over and grab the handles in a position that allows for greater supination. By doing this, you ensure that the emphasis is on the biceps and not on the brachialis.

Exploring Other Equipment

Now, let’s move on to other equipment like cable machines and dumbbells. When using a cable machine for curls, keep your wrists in extension, especially at the top of the movement. This allows you to keep the line of force perpendicular to the forearms, ensuring maximum biceps activation.

The Benefits of Dumbbell Curls

Dumbbells offer more freedom of movement, making supination and extension easier. To optimize the results of your dumbbell curls, hold an offset grip on the handle and try raising your pinkies higher at the top of the range of motion to enhance supination. Remember to keep those elbows tight for better control and engagement.

Overcoming Biceps Injuries

Biceps injuries can be a setback, but it’s possible to work around them. If you suspect a biceps injury, try supinating your forearm to test the muscle’s status. Limitations in supination may indicate damage to the biceps. Seek medical advice if you suspect an injury.

Conclusion: Unleash the Power of Supination for Massive Biceps Growth

By utilizing the power of supination and proper wrist extension, you can take your biceps workouts to the next level. Whether you’re using an EZ curl bar, a cable machine, or dumbbells, never underestimate the importance of grip and wrist positioning. Incorporate these biceps workout tips into your routine, and you’ll be on your way to developing impressive, bulging biceps!

Remember, consistency and proper form are key to achieving your fitness goals. Stay dedicated, work hard, and watch those biceps grow. Don’t forget to check out the ATHLEAN-X training programs for more science-based workout routines and techniques. Subscribe to our YouTube channel for regular tips and exercises that will help you on your fitness journey. Now, go out there and conquer those biceps workouts like never before!

Original Source: [YouTube video link](https://www.youtube.com/watch?v=9TGhtatQeag)

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50 comments

ATHLEAN-X™ June 19, 2023 - 12:53 pm

I put together a list of popular biceps exercises and ranked them from best to worst so that you NEVER have to wonder what biceps exercises to do and which ones you should be avoiding – https://youtu.be/6g57DJntRXk

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BBQDad463 June 19, 2023 - 12:53 pm

Thank you for this video. You provide several key insights.

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Monil Khare June 19, 2023 - 12:53 pm

Hey Jeff – a big fan of you from India; have been watching/learning from your videos for years.
Interestingly I had a bicep rupture injury 3 months back too and was devastated (one of your video on the topic assured me alot). I have started working out but still struggling- how can I reach you for more help!
Thanks vm in advance!!

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mohammad davoudian June 19, 2023 - 12:53 pm

A very good and useful video. Thank you.

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Neil Beech June 19, 2023 - 12:53 pm

thanks for your advice!

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Rex Arms Crypto June 19, 2023 - 12:53 pm

Mentzer taught me to NEVER use an EZ BAR for curls. The purpose of the bicep is to SUPINATE. If you're flared at all, you aren't entirely supinated thus the bicep is NOT fully engaged. Save yourself time and use a straight bar.

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Nicholas Alexander June 19, 2023 - 12:53 pm

These tips are money go get those bicep gains

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Zee Gee June 19, 2023 - 12:53 pm

Is anyone else getting pains in the cartilage disk of the outside of their wrist with this ez bar curl grip? I'm trying to supinate and keep the wrists back as shown in the video, but I get this grinding pain in the wrist joints

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Neil Beech June 19, 2023 - 12:53 pm

This was very helpful

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Alex Gochenour June 19, 2023 - 12:53 pm

This man is a treasure. There are so many fitness faces on the interwebs, but few that have any understanding of anatomy, and fewer who can teach well.

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Rj Becks June 19, 2023 - 12:53 pm

Great advice and tip👍🏾!!! Shout out from Toronto 🇨🇦

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Eddy H June 19, 2023 - 12:53 pm

For a while I thought I'm in my engineering class

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Angel Wings June 19, 2023 - 12:53 pm

Oh hell yeah 😎 👍

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simon haycock June 19, 2023 - 12:53 pm

This information from Jeff is more than just informative, it’s an instruction manual for constructing your dream body. Always an advantage to know the science behind every movement

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Jangy June 19, 2023 - 12:53 pm

I as a hater, this was the first video from him that was very helpful.

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Curt F. June 19, 2023 - 12:53 pm

I’m late with this question. Please describe more about bicep tears, including: self diagnosis and degree of injury; home treatment and therapy. And how to—or not to—train around it. Also, at what point should one seek professional attention. Thanks in advance.

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Juiceman805G June 19, 2023 - 12:53 pm

I literally woke up this morning thinking about how to get more out of bicep curls and i open up youtube and this is the first video that pops up on my feed. you the man jeff. thanks

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Mr Wrong June 19, 2023 - 12:53 pm

Nice, but what about the inside (incline) curl part of the bar? How are you supposed to properly do that one? is it also with the wrists facing outwards?

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Maraia Sanchez June 19, 2023 - 12:53 pm

Why you don’t say… hi Guys , and Girls? I Love your Videos also 😉

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Israel Ibañez June 19, 2023 - 12:53 pm

Jeff's videos are absolutely fkn amazing. I have changed my workouts with his tips and already see result in less than one month. PLUS my shoulder pain from workouts is gone! All while getting smarter about anatomy. There really isn't a better training channel.

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Ritvars Apalis June 19, 2023 - 12:53 pm

How I can contact you ?

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Hydrownage June 19, 2023 - 12:53 pm

WOW! i remember this tip from other of your vids. But i never was able to figure out how to grip the curved bar like that!! thanks you!!!

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garyfarm June 19, 2023 - 12:53 pm

Wow, excellent tips, I'm going down to the basement and try them out right now !

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Jim Putnam June 19, 2023 - 12:53 pm

I often keep the thumb with the fingers on the same side of straight bar curls. It feels like it isolates the biceps more?

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Kenny Hargrove II June 19, 2023 - 12:53 pm

Being in a wheelchair, I don't get the full effect of your videos…but while making my way thru your library…which has been a great follow, I went to Academy and grabbed one of those bars to add to my dumbbell and kettlebell setup. Thanks for the info and all the videos…even legs. 😂 💪🏼💪🏼

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halbishr June 19, 2023 - 12:53 pm

Very helpful

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Kevin Mikaelson June 19, 2023 - 12:53 pm

What about Hammer curls?

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A🫀 . June 19, 2023 - 12:53 pm

I wish there was a translation in Arabic

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Gottacos June 19, 2023 - 12:53 pm

Weird video request, can you review the fight club popular workout routine? Effectiveness, if it’s actually good or not?

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Alain Puma June 19, 2023 - 12:53 pm

Anyone experience elbow pain after bending the wrists back? The supination part doesnt bother me but the wrist bending back does

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Scott Peterson June 19, 2023 - 12:53 pm

Super great information. Love it!

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MarineChaps, Semper Fi, OUT June 19, 2023 - 12:53 pm

Outstanding!

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Ahmed The Egyptian June 19, 2023 - 12:53 pm

Summary : use wide handling to increase your biceps contraction 🏹

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Don Niam June 19, 2023 - 12:53 pm

I have been using that suppinated grip on easy bar for over 20 years. do it the other way and your biceps never get taxed. the normal way seems to hit forearms more but not well either, been teaching that to my clients for many years. straight bar biceps i been wrist back over 30 years. i learned it from a top trainer at golds in Venice cali

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Freeman Pennington June 19, 2023 - 12:53 pm

I found use a straight bar it's better for your biceps

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navin babji June 19, 2023 - 12:53 pm

I've never used the Ez curl bar ever. I always use the straight bar, where i can load weights.

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Micaiah Masterson June 19, 2023 - 12:53 pm

I tried doing the whole external rotation of the hand when doing concentration curls and I ended up straining my bicep

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Neil Beech June 19, 2023 - 12:53 pm

thanks for the info about the wrist bent back & ez curl bar

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Don Ogden June 19, 2023 - 12:53 pm

On my left elbow I broke the rotator head about 40 years ago I had surgery to repair the damage and regain about 85-90% movement.
But due to this injury I can’t get my hand to a pronated position. Do you have any suggestions on how I might have better success?

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David Nika June 19, 2023 - 12:53 pm

To focus on supination, I grab a straight lat bar (or any bar that weighs 10-20 lbs).
With upper arm straight up and down, and forearm at a 90 degree angle, I grab the bar off of center a bit, and supinate. If it's too heavy, I grab it closer to the center. I keep it light enough so that I can do 15 reps, holding briefly at the top. I focus on keeping my wrists straight while doing this. I don't want the back of my hand bent toward the floor at all…I want a straight line from the elbows to my knuckles. Anybody else do this? If you look at your biceps while doing this, you'll really see it working. You can use a light kettle bell for this too.

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MrSeeks June 19, 2023 - 12:53 pm

Dude this made an ENORMOUS difference to my bicep pump

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Kova Stol June 19, 2023 - 12:53 pm

Biceps masterclass! 💪

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Theo Kag June 19, 2023 - 12:53 pm

ohh interesting! never though of that actually 😅

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Tyrone Tripod June 19, 2023 - 12:53 pm

i think he missed another benfit of keeping wrists back, that being shortening the forearm by contracting the forearm flexors makes the top1/2 of the exercise easier.
Keeping the wrists back keeps the forearm lever longer and the bar farther away from shoulder making it much harder on top 1/2 of movement.

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Tyrone Tripod June 19, 2023 - 12:53 pm

how did jeff tear his biceps/?

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Patrick Pruß June 19, 2023 - 12:53 pm

💪🏼

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Alexander Wood June 19, 2023 - 12:53 pm

The fact that this man gives this information out for free is complete charity.

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Bromz June 19, 2023 - 12:53 pm

How many sets are too less and too many when it comes to bi's and tri's , I do back and bi's together and chest and tri's together , I'm doing 12 sets for bi's and tri's

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DinduHolUp91 June 19, 2023 - 12:53 pm

Getting old sucks. Sorry to hear about the bicep.

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Antonio June 19, 2023 - 12:53 pm

Thanks Jeff great lesson please record more of them

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