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hi guys my name's chris and in this
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video we're going to go through the
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best bicep exercises to really put
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i'm going to start off with the seated
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dumbbell curl so calvin just grab those
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dumbbells for me you want to make sure
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bench is inclined you can either go
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fully vertical or lean it back slightly
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further it will just give more of a
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stretch on the bicep at the bottom
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this movement allows us to get that
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fully stretched position
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the bicep obviously if you're on a
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barbell curl you won't be here
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we can fully extend back by leaning the
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so from there we're just going to focus
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on hands this way around
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and curling up contracting biceps at the
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and i want you to pause just there so
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it's just before the vertical line if
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you imagine a line going straight down
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we've got the vertical line coming up if
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you pass that your biceps won't be
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working to the fullest
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capacity so coming back up
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come up stop just there just follow the
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vertical line squeeze
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the vise up hard controlling it down
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pause at the bottom the bench also
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to not be able to swing quite so much
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you see a lot of people
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swinging on their bicep curls and by
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keeping fixed in this position we really
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keep the focus in the biceps which is
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why we're trying to work
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so give me one more rep coming back up
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and really controlled on the way back
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down and keeping it like that you're
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going to really work your biceps hard
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standing barbell curl so calvin if you
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grab hold of this bar for me
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i want you to grab with a shoulder width
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grip and a comfortable grip
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if you grab too close or too wide we can
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often see a little bit of a pinch in the
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quite uncomfortable so getting a
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comfortable grip there
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and this is one exercise we want to make
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sure we don't swing on we've obviously
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seen everyone in the gym
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swinging up and down using momentum to
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do the work just trying to create a
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stimulus for the bicep
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the most important thing is to let this
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do the work so from there
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just focus on curling up stopping just
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before the vertical line so a little bit
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further up the elbows
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so we're there if you imagine that
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vertical line coming down if you stop
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just before that you're keeping all the
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work on the bicep if you go past that
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it's pulling this way by gravity and
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you're just resting at the top
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so i'm stopping just before that we keep
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the bicep doing the work stretch all the
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way down so full extension at the bottom
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don't stop short don't bring it in here
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and definitely don't swing
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so obviously if you do a few reps
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and this is what we often see in the gym
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swinging around using momentum doing all
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just trying to get a little bit of work
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to the bicep but if we get the weight
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that's right and we stop that
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lock your body in and then go back to a
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you'll feel everything in the bicep
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which is obviously where we're trying to
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okay guys so now we move on to the
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preacher curl so this
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bent can be used in multiple apparatus
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like a dumbbell a barbell
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or even a curved bar whatever you find
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comfortable today we're going to use a
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first thing we need to do before we even
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get onto the bench is set the seat
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so you see most people go wrong because
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they set the seat too high
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so there's nowhere near the bench flip
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and then as he curls up he won't be able
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to get a full curl and what you'll often
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have is as people go down
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the shoulder will come forward and then
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they'll move the shoulder through as
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so they'll swing and everything will
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come from this part of the body
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where we want to just jump back off
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drop the seat probably halfway so we set
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the seat there jump back on
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and now we see it's right into his
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arms flat on there and the elbow's much
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further down and we get that full
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and now when you curl up this stays in
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this moves so we're only moving through
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the elbow i'm really focusing on the
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bicep doing all the work
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then we set that position in and just
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squeeze at the top again imagine that
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so if you come too high the gravity
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won't be pulling the dumbbell down and
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it won't be out on the bicep so cut the
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squeeze squeeze squeeze stop just there
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i say if you come past
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the dumbbell is going to pull this way
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so you're just resting
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so you need to keep it at that point
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imagine that center line going down
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and just keep going nice and controlled
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there back up the top
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squeezing hard down nice and slow watch
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it at the bottom if you go
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too far you could get a bit of a twinge
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in your elbow so just be careful that
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you don't over extend at the bottom
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and then when you come to the end of the
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set you simply swap hands to
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the other arm with that dumbbell and go
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taking as much rest as you need
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okay guys that brings us to the end of
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our three best bicep exercises
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don't forget to like and subscribe and
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for more training tips like this
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don't forget to check out the rest of
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the videos on the myprotein
