Strength coach and founder of Athlean-X, Jeff Cavaliere CSCS ranks the best and worst ways to increase gain in different muscle groups such as the back and chest. In the new video, he works on the biceps builder, starting with an exercise that should probably be thrown away altogether before moving on to the better, and finally making some top-notch moves to help achieve maximum hypertrophy.
terrible
Cavaliere starts with a concentrated curl. This isn’t necessarily a bad thing in itself, but it’s often done wrong. He explains that elbow positioning is everything here, and too much to mobilize other muscles to help their leverage move, making biceps exercise inefficient. Similarly, he rejects reverse curls as a movement of the brachial muscles rather than the biceps.
He also has problems with biceps push-ups. This is a biceps brachii exercise, by definition, for the chest, triceps, and shoulders, as it is a push-up, despite its name.
Better
The curl of the inverted chin actually engages the biceps, but it is lower in rank here because it is difficult to add a progressive overload as a weight exercise. Cavaliere also includes Zottman curls in this category, as the first part of the movement mobilizes the biceps before moving into the pronation.
Instead of the concentrated curl here, there is the preacher curl, which is a classic arm-building. But Cavaliere points out that having a pad to support this movement doesn’t mean he needs to be cheeky when it comes to loading more and more weight. He’s also a fan of cable curls, but he’s not a high rank because he’s really just resisting the absolute upper limit of range of motion. In other words, you cannot make money for each person in charge.
Even better
Another cable exercise that offers higher efficiency is the cable flex curl with higher anchor points. This introduces shoulder flexion into the movement and allows for good peak contraction at the top of the person in charge.
When it comes to effectively hitting the long head of the muscle, Cavaliere says the drug curl is unique. “When you put your elbows back behind your body, the long head of your biceps stretches more,” he says. If you have a short head, we recommend Spider Curl. Spider curls are a better option than preacher curls because of their wide range of motion and freedom of movement.
The biceps movement that Cavaliere often refers to is the waiter curl. Here, hold one dumbbell vertically and place it on the line that pulls the biceps directly. “What I got here is an exercise with built-in effects,” he says.
Almost the best
Cavaliere recommends chin-ups in terms of weight exercise, which can actually overload the biceps.
For maximum range of motion, tilted dumbbell curls are a good choice as they can stretch their arms back behind the bench and reach the passive stretch position at the bottom of the person. However, keep in mind that this can be a difficult problem if you have shoulder, wrist, or elbow problems.
Another “most favorite” that doesn’t completely cut the best movements is the classic barbell curl. “There is one limitation here,” says Cavaliere. “Fixed bar. There is no option to split the hand left and right. That is, there is no way to reveal the underlying muscle imbalance.”
number one
An exercise that eliminates the shortcomings of barbell curls is dumbbell curls that stand alternately. This allows you to identify imbalances and switch to all kinds of variations and grip changes. “The versatility built into it is immeasurable,” says Cavaliere.
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