Best and Worst Exercises To Build Bigger Biceps

Summary

In this fitness-focused video, Coach Craig shares his top three bicep exercises for achieving massive arms: the standing cheating bicep curl, the dumbbell curl with a pronated to supinated twist, and a variation of the first two. He advises against exercises like hammer curls and chin-ups, emphasizing their limited effectiveness for bicep growth. Craig's straightforward approach and humorous delivery aim to simplify bicep training, encouraging viewers to focus on the most effective exercises for optimal results.

Takeaways

• 💪 The standing cheating bicep curl is considered the most important bicep exercise for building big arms.
• 🏋️‍♂️ Cheating a little on the bicep curl allows for heavier weights and more progressive overload, but avoid leaning back past vertical.
• 📊 A normal grip width (shoulder-width) is recommended for the barbell curl to maximize bicep contraction.
• 🔄 The second best exercise is the dumbbell curl with a pronated to supinated twist, which engages the bicep's long and short heads.
• 🧘‍♂️ Seated or incline dumbbell curls are alternatives to standing curls, catering to those with back issues or personal preferences.
• 🚫 The third exercise in the list is not explicitly mentioned, but the focus is on isolating bicep exercises rather than compound movements.
• 👎 The hammer grip curl is considered the third worst bicep exercise due to its limited bicep activation and greater forearm involvement.
• 🙅‍♂️ Reverse grip curls are even less effective for bicep growth compared to traditional curls, offering less peak activation.
• 🙅‍♂️ Chin-ups, pull-ups, and rows are deemed the worst exercises for bicep growth as they primarily target the back, not the biceps.
• ⏰ It's suggested to perform back exercises before bicep-specific exercises to maximize the effectiveness of both muscle groups.

Q & A

What is the main focus of the video script?

The main focus of the video script is to provide advice on the best and worst exercises for building big biceps, emphasizing the importance of certain exercises and explaining why others are less effective.

What is the opinion of the speaker regarding the importance of cheating in bicep exercises?

The speaker believes that a little bit of 'cheating', or using momentum, can be beneficial for bicep exercises, especially for those who have been training for a while, as it allows for heavier weights and more progressive overload.

What does the speaker suggest as the number one bicep exercise?

The speaker suggests the standing cheating bicep curl as the number one bicep exercise, emphasizing the importance of not going past vertical and using a normal grip width.

Why does the speaker recommend starting with a pronated grip during dumbbell curls?

The speaker recommends starting with a pronated grip during dumbbell curls because it allows for a greater contraction of the bicep as you curl and supinate, hitting both the long and short head of the bicep.

What is the significance of the 'curls for girls' comment made by the speaker?

The 'curls for girls' comment is a humorous way the speaker uses to emphasize the importance of focusing on bicep-specific exercises rather than compound movements like chin-ups, which are better for back training.

What is the speaker's stance on the effectiveness of chin-ups and pull-ups for bicep growth?

The speaker considers chin-ups and pull-ups to be less effective for bicep growth compared to isolation exercises like curls, and suggests that these should be done to target the back rather than the biceps.

What does the speaker suggest as the worst bicep exercise according to the script?

The speaker suggests that chin-ups, pull-ups, and rows are the worst exercises for specifically targeting bicep growth, as they are more effective for back training.

What advice does the speaker give regarding the number of exercises and sets for bicep training?

The speaker advises focusing on a few key exercises and going hard on them rather than doing many exercises with fewer sets, emphasizing that quality and intensity are more important than variety.

Why does the speaker consider hammer grip curls less effective for bicep growth?

The speaker considers hammer grip curls less effective for bicep growth because they involve more forearm work and less bicep contraction compared to other curl variations.

What is the speaker's recommendation on the order of exercises during a workout focused on the back and biceps?

The speaker recommends performing back exercises first while the biceps are fresh to maximize back potential, and then moving on to bicep-specific exercises after.