Get Jeff Cavaliere caliber arms here (using his system!)
Want to know how to get bigger arms in under 3 minutes? Watch this video and I show you one of the most effective workout methods for getting big biceps by performing the stretch reflex the right way! The technique shown here allows you to not only get a stronger contraction of the biceps on your incline curls but also how to create more muscle damage from which you can expect to add more significant size to your arms.
During a biceps incline curl, you want to actively contract the triceps muscle so you reciprocally inhibit the biceps muscle. This allows you to enhance the degree of stretch placed on the bicep. From here you contract your biceps and complete the rep of the curl. This improved stretch will create more micro tears of the muscle fibers and also lead to a more forceful contraction.
The mistake that most people make when doing their arm workouts and exercises is overlooking these set methods. Adding even just a few of these arm building techniques will greatly improve your chances of getting big arms (both biceps and triceps) while still keeping your workouts short. This is because you are trading workout length for intensity which is almost always a surefire way to answer the how to get big biceps question.
Those wanting to know how to get bigger arms will definitely want to try using this technique in their next biceps workout. Now, we know that big arms aren’t created solely by targeting the biceps so you’ll want to be sure that you also hit those triceps with some high intensity sets as well.
If you want a complete system of advanced training tips as well as day by day athletes to get you looking like a pro athlete (by training like one) then head to and get your ATHLEAN-X Training System.
For more arm workouts and exercises for bigger arms, as well as nutrition and supplementation videos, be sure to subscribe to our youtube channel at
42 comments
Jeff – just discovered your channel. Great content and advice! And inspiration! Subscribed.
You sound like Ross from friends
Liked it… more pls!!
I like these types. I try to watch them on the way gym, so longer videos get cut short in that particular scenario for me.
Worked my arms are 5 meters long now
Can we do this standing? I gonna try it standing.
Wild thoughts
Wild thoughts
WOW BOY
I’ve been doing this since you posted this video and it has really made a difference – both in my biceps AND My triceps!
I’ve been doing this since you posted this video and it has really made a difference – both in my biceps AND My triceps!
Thank you so much I'm out on injury a few months for my foot and want my arms bigger I will be doing this while resting my foot
love it
More quick tips! Cant wait to try it!
Could this principle somehow be applied on other muscles?
Really like this kind of video's. Keep going you doing amazing
A quick note: Incline dumbbell curls caused my biceps long head tendon tear! This exercise is a FINISHING exercise, kinda like the concentration curls i.e. you have to take medium weights in this exercise. I used to do this exercise with super heavy dumbbells with proper slow form but I just recently found out that this is the exercise causing my shoulder issues while for the past year the doctors kept diagnosing it as Rotator cuff injury (shoulder impingement).
Contraction contraction contraction
watched the whole video, my biceps just got bigger by 2 inches in less than 3 minutes, thanks mate
Love your videos man
That tricep 😈
Say you concentration curl a 40 lb dumbbell – how much should you expect to Incline Dumbbell Curl then?
Why we contract tricep when we do bicep curl
Ive been working out infensily sense my Middle school life, I'm in my later 20's now and I Love adding this excorsize after my normal arm routine! It is an Amazing burning cool down with light weight! Add them to your workout! You'll be happy you did!!
Is it suitable for women's?
Yes keep adding quick tips every week
Thanks man
Would destroy the tendon
Was doing this exercise and a guy came and told me my elbows should not be so low, that I should bring them closer to my body. Not wanting to disrespect the dude (who was 40ish – I'm 23 and still kind of a beginner) I followed his advice, but felt some pain in my shoulder.
Any thoughts ?
Most of the time quick tips are better for me. Rather than a whole biology lesson on the human anatomy 😂🤣😂🤣😂🤣
Awesome short tip. Right straight into the point. More short tips like this please. Excellent sir.👍👍👍👍
Is it ok to keep neck away from bench?? Or lay my neck on it?
He has the jin kazama body
Don’t do these it strains your traps
Hindi mai nhi bta saqta 😄😛
I can’t wait to try this technique
Tried this, didn't get bigger in 3 minutes 😭😭😭
😍😍💪
Funny to see Jeff less ripped than his newer videos.
what incline is he using ?
I’m not even gonna lie jeff, I have been looking at different workouts for the last two weeks and you LITERALLY have a video for EVERY workout, I love your videos keep up the great work 👍
The problem with this man’s instruction, is that he didn’t warn how big your arms will be when you’re done. Good vid