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For those of you who have stubborn biceps, the answers to why they are not growing may be simpler than you think. I’d like to discuss two common reasons why most people see little bicep growth when performing “bicep curls”. Both reasons have one thing in common and that is RANGE OF MOTION (ROM). Without proper ROM in any exercise you should always expect to have limited results. Your muscles receive the most amount of damage for growth during the eccentric or negative part of the movement. Restricting your ROM reduces the time spent in the eccentric part of the movement thus hindering your chances to really break down the muscle tissue for maximum growth.
Reason 1 – Inexperience
Unfortunately the inexperienced lifter can fall into bad habits very quickly. This is usually because they mimic others around them lifting with bad form or they just decided to weightlift with no real direction or coaching.
Reason 2 – Ego
When your ego gets in the way of any exercise the results can be both detrimental to your gains and to your body. Without proper form, your chances of maximizing your lifts are much lower and your chances of an injury are much higher.
But no matter what the reason is, the results are usually the same. The inexperienced lifter or ego maniac who does not want to drop the weight never fully extends their arms at the bottom of the curl. What usually happens is that the bar is only lowered to about a 90 degree bend in the elbows and a lot of the movement to bring the bar back up to the chest is more of a combination of a curl with a shoulder & back swing.
Bicep Curl Proper Form
Now that we have diagnosed two of the most common reasons for limited bicep growth we are going to cover proper form and get you on your way to bigger biceps!
1. Begin the bicep curl gripping the bar tightly with your feet about shoulder width apart, your elbows in front of your hips and arms fully extended.
2. While keeping your elbows in front of your hips curl the bar up to your chest.
3. Hold the bar in the top position while contracting your biceps for 1 second and then slowly lower the bar back to the starting position and repeat.
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46 comments
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Don't let your biceps lag behind Nation!!!
https://youtu.be/ygpJJ1lN458
Cuz I'm not Aaarnold Schwarzenegger
This the only fitness dude i trust my life with
NOT TRUE !
man this version of scott was thicc
Tell me something I don't know
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Agree, this is what tons of people do, including Jay Cutler and many other big pros, which I can understand makes it even more confusing for beginners as well as others.
The ego is the catalyst for all weight/resistance training. All you need to hear is the Jughead that drops the dumbbells. Today is Leg day, I'm going to sneak in some biceps and work in your advice. 50 y/o working it back into shape. TY Scott
Hey there..💖💖💖
I got a good reason for you that my biceps and arms won't grow — They are already 20" around cold, and I don't want to buy 3x T-Shirts that are way loose on my belly!
I am a retired USAPL power-lifter. I was no expert at what I did, but I did train every week on every part of the body. From abs, to neck, to core, to calf , there wasn't a bodypart I missed during my heyday.
The Forearm exercised I discovered by natural process. I didn't work my forearms at first, but then in year 2 of College I noticed I was squatting with very similar stance and muscles as I deadlifted. However, even with that, my squat was 600+ RAW and my deadlift was sitting on 540. This wasn't because my back and legs wouldn't lift it, it was due to lack of grip strength.
That's how I found out I had to do wrist curls, reverse bar wrist curls, dumbbell twirls, and wrist rolls. I trained the grip so hard, that I could grip 6 plates a side without chalk, and hit a 601lbs deadlift just 5 months after not being able to grip a 540 chalked.
The whole body is very important. Not one link can be weak , even in Power Lifting, or the potential PR for your body will not be met.
I retired comfortable and reasonably confident that I got everything I naturally could out of my body, given that I didn't have the money to spend on insane protein foods. I'm working construction now, but your videos bring back the more enjoyable days I had.
Linus Lifting Tips
If Linus Sebastian (Linus Tech Tips) was jacked.
Thanks. I honestly thought i was doing it wrong. Then i see the way you do it and im like "yeah i definitely am not doing it that bad" haha. Thanks again. Its reassuring knowing im doing it right.
Finally someone not in it for the money and views
Bro I found brosplits work better for me
However i do 6sets of shorthead excercises, 6sets of longhead excercises , 6sets of brachialis excercises and 3 sets of barbell curls
I DO FULL RANGE OF MOTION AND EVERY REP SLOWLY so why am i not getting strength gains like even my reps are stuck at the same range for about a month
Can you make a video of how to correctly do a triset of a straight bar curl, that kind of goes into detail with normal reps , half reps at top and half reps at bottom. I feel no pain when using the straight bar rather than the ez bar curl.
I like the intro
Not natty anymore
Holy fuck that is an insane physique
Slow never works. Hit it and get out of the gym and grow.
This guy is not natty and only talk about lifting tips I learned when I was 14yo. Drag curl? Inside/outside of bicep? I guess these guy never took any college courses or even has a real CPT certification (garbage anyway)
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http://www.youtube.com/furkangurunlu
sorry I thought your name was SUZZIE!!! "Donatella will close this with Palms 95:3,Pazuzu"
Thank you so much
Great videos can you do this with every muscle group I'd be interested if you could do a little series on what you just did in the biceps
Damn! I remember watching this video in grade 10th in 2013 and now I'm a graduate. I never realized it was you Scott when I started watching a lot of fitness videos last year and caught upto a lot of big fitness YouTubers including you. How time flies! Haha I was a fuckin immature teenager back then. Nostalgia hitting hard on this one. You're one of those few OGs.
thanks juice head
Thanks brosef
I just now learned about the holding the bar. It should be obvious but it's wasn't to me lol. Outer grip=inner bicep, inner grip=outer bicep (and middle is middle). I'm gonna have to start alternating I always just do middle
Bro I need a Routine for workout.can you help me bro?I have Dumbbells and Barbell.
Excellent
How tall are you?
Will leave my EGO !!! 😯😵😁😁😁
💯💪✔️🦾
These are really helpful. I’ve been curling like crazy the past few years
His biceps haven't grown since then as well btw. X'''D
That Boston accent
Wow you have really changed
Great video. Thanks for sharing.
Watched a couple of videos of this chap and he is very direct. Lot of these guys talk too much but this guy keeps it short and to the point. Good work will keep watching.
WhatchU gonna do with that Karate chopp, Brothers. , Hulkimaniacs
8 years later and this stuff has helped me a lot to reach my potential limit of my biceps.
it’s cause we’re not on steroids 😎
your bicep clearly also don't grow. It's always about nutrition specifically and most cased fibre. Don't forget what's really going on and hmu