The ONLY 2 Biceps Exercises You Need (NO, SERIOUSLY!)

Summary

In this video, Jeff Cavaliere from Athleanx.com emphasizes the importance of focusing on two key bicep exercises for optimal muscle development. He debunks the myth that only two exercises are needed, but highlights the necessity of combining a strict curl with a drop set into a cheat curl for effective overloading of the biceps. Additionally, he recommends utilizing a pull-up bar to incorporate elbow flexion, supination, and shoulder flexion in one movement. Jeff's approach ensures a solid foundation for bicep growth, while also suggesting further exercises for those looking to advance their arm development.

Takeaways

• 💪 Focus on two key exercises for bicep development: a variation of a curl and using a pull-up bar.
• 🏋️‍♂️ Start with a Strict Curl against a wall to maximize bicep engagement and minimize swinging motion.
• 📉 Utilize a Drop Set into a Cheat Curl to push through failure and continue the bicep overload.
• 🤔 Consider physical limitations, like a torn bicep, when modifying exercises to protect the injury.
• 🧘‍♂️ Incorporate isometric holds and dynamic movements on the pull-up bar for a comprehensive bicep workout.
• 🔄 Maintain a 90-degree angle in the arm during pull-up bar exercises to keep the focus on bicep muscles.
• 🚀 The combination of elbow flexion, supination, and shoulder flexion can be achieved in bicep-specific exercises.
• 🎯 Emphasize the importance of exercise selection, suggesting that the 'bare minimum' should include a heavy curl variation and pull-up bar work.
• 📚 For those looking to advance their bicep development, explore additional exercises beyond the two core recommendations.
• 🌐 Find comprehensive workout programs and further information on Athleanx.com.
• 🔔 Encourages viewers to subscribe and enable notifications to stay updated with new video releases.

Q & A

What is the main focus of the video script?

The video script focuses on discussing two essential bicep exercises that can help build biceps effectively.

Who is the speaker in the video script?

The speaker in the video script is Jeff Cavaliere from Athleanx.com.

What is the bare minimum approach mentioned in the script for bicep exercises?

The bare minimum approach mentioned in the script involves focusing on a strict curl followed by a drop set into a cheat curl, and utilizing a pull-up bar for bicep development.

Why does Jeff recommend starting with a strict curl?

Jeff recommends starting with a strict curl because it overloads the biceps by eliminating the opportunity for momentum that comes with stepping away from the wall.

What is a drop set and how does it benefit bicep exercises?

A drop set is a technique where you reduce the weight and continue to perform repetitions past the point of failure. It benefits bicep exercises by allowing you to go beyond the initial failure point and promote further muscle fatigue.

Why does Jeff suggest using a pull-up bar for bicep development?

Jeff suggests using a pull-up bar because it allows for the simultaneous engagement of elbow flexion, supination, and shoulder flexion, which are key functions for bicep development.

What is the significance of keeping the arm angle open during the pull-up bar exercise?

Keeping the arm angle open, ideally around 90 degrees, ensures that the biceps are doing all the work and prevents the lats from taking over, which could reduce the effectiveness of the bicep exercise.

What is Jeff's advice for those who are satisfied with their bicep development but want to take it to another level?

Jeff advises that for those looking to advance their bicep development, they should explore additional exercises beyond the bare minimum and check out other videos for more options.

How can viewers find more programs and exercises from Jeff Cavaliere?

Viewers can find more programs and exercises by visiting Athleanx.com.

What is Jeff's recommendation for viewers who want to stay updated with his videos?

Jeff recommends viewers to subscribe to his channel and turn on notifications so they never miss a video.

Outlines

00:00

💪 Essential Bicep Exercises for Maximum Growth

Jeff Cavaliere from Athleanx.com emphasizes the importance of focusing on two key bicep exercises for those looking to build arm strength effectively. He dispels the myth that only two exercises are necessary, but suggests that without these two, optimal bicep development is unlikely. The first exercise is a variation of a curl, specifically a Strict Curl followed by a Drop Set into a Cheat Curl. This method ensures that the biceps are heavily targeted without the momentum that might come from not being supported. The second exercise involves using a pull-up bar to hit all three bicep functions—elbow flexion, supination, and shoulder flexion—in one comprehensive movement. Cavaliere shares his personal experience and recommends either a prolonged isometric hold or a dynamic rep for further bicep engagement. He concludes by reminding viewers that while these two exercises form a solid foundation, additional exercises can be incorporated for those looking to take their bicep development to a higher level.

05:04

📢 Stay Updated with Athleanx.com

The video script concludes with a call-to-action for viewers to subscribe and enable notifications to ensure they don't miss any future content released by Athleanx.com. This is a standard practice for content creators to engage and retain their audience.

Keywords

💡Bicep Exercises

Bicep exercises refer to physical activities specifically designed to target and strengthen the bicep muscles located on the upper arm. In the video's context, the focus is on identifying the most effective bicep exercises for building arm strength and definition. The script emphasizes the importance of selecting the right exercises to achieve optimal bicep development.

💡Strict Curl

A strict curl is a type of bicep curl exercise where the individual performs the movement in a controlled manner, typically against a wall to prevent swinging the weight and to ensure the bicep muscle is doing the work. In the video, Jeff Cavaliere suggests starting with a strict curl to overload the bicep muscles and to activate the supination and flexion functions of the bicep.

💡Drop Set

A drop set is a training technique where the weight used for an exercise is decreased in succession after each set to continue the set to or beyond failure. This method is used to increase the intensity of a workout and to further fatigue the muscle. In the script, the drop set is introduced as a way to go beyond the point of failure after a set of strict curls, allowing for continued bicep stimulation.

💡Cheat Curl

A cheat curl is a bicep curl variation where the individual uses momentum to assist in lifting the weight, often by swinging the body or using the back muscles. This technique is typically used after reaching failure in a strict curl to continue working the biccep muscles. In the video, the cheat curl is introduced as part of a drop set following strict curls.

💡Supination

Supination is the rotation of the forearm so that the palm faces forward. It is an important function of the bicep muscle and is often incorporated into bicep exercises to fully engage the muscle. The script mentions the importance of supination in bicep exercises and suggests adjusting the grip to better activate this function.

💡Flexion

Flexion refers to the bending movement of a joint, in this case, the elbow and shoulder. Bicep exercises often involve flexion of the elbow to contract the bicep muscle. The script discusses the importance of flexion in bicep development, highlighting exercises that incorporate this movement.

💡Pull Up Bar

A pull-up bar is a piece of fitness equipment used for performing pull-ups and other upper body exercises. In the video, Jeff Cavaliere recommends using a pull-up bar for an exercise that targets the bicep's functions of elbow flexion, supination, and shoulder flexion simultaneously.

💡Isometric

Isometric exercise involves contracting a muscle without changing the angle of the joint, which means the muscle is working but the body part is not moving. In the script, an isometric hold on the biceps is suggested as a way to target bicep development using the pull-up bar, either as a prolonged hold or a dynamic exercise.

💡Eccentric

Eccentric muscle contraction occurs when a muscle lengthens under tension, such as when lowering a weight in a controlled manner. The script emphasizes the importance of focusing on the eccentric phase of the bicep curl to increase time under tension and stimulate muscle growth.

💡Barbell

A barbell is a long metal bar with weights or plates that can be attached to each end. It is used for various strength training exercises, including bicep curls. The script mentions getting 'friendly with the bar' as a metaphor for incorporating barbell exercises into one's bicep workout routine.

💡Bare Minimum

The term 'bare minimum' refers to the least amount or the most basic level of something that is necessary. In the context of the video, it is used to describe the essential exercises that should be included in a bicep workout routine to achieve satisfactory results. Jeff Cavaliere suggests that focusing on these basic exercises can lead to effective bicep development.

Highlights

Focus on two essential bicep exercises for optimal results.

Dispelling the myth that only two bicep exercises are necessary; emphasizing the importance of combining exercises effectively.

The unique opportunity with biceps to focus on fewer exercises due to their specific functions.

Starting with a variation of a curl as the bare minimum for bicep exercises.

The recommendation to begin with a Strict Curl for effective bicep overloading.

Utilizing a Drop Set into a Cheat Curl for pushing through failure.

The importance of focusing on the eccentric part of the exercise for bicep development.

A personal tip on modifying exercises for injury prevention.

The significance of using a pull-up bar for bicep exercises.

Incorporating all three bicep functions—elbow flexion, supination, and shoulder flexion—in one exercise.

Technique for performing isometric holds and dynamic reps on the pull-up bar.

Maintaining a 90-degree angle in bicep exercises to maximize bicep work and minimize lat involvement.

Advice for those looking to take their bicep development to the next level with additional exercises.

The suggestion to visit Athleanx.com for programs and further bicep exercise options.

Encouragement to subscribe and enable notifications for the latest workout videos.

Transcripts

When it comes to bicep exercises, there  is no shortage of options. However,  

which exercises do you focus on? If you're  struggling to build your arms right now,  

you're going to want to watch to the end of  this video because I'm going to give you the  

two exercises that you need to focus on if you  want to start seeing different results. Now,  

others may want you to believe that  there's only two exercises that you need,  

and all the other bicep exercises just don't  even provide any additional benefit. That's  

not what I'm saying. But if you don't have these  two boxes checked in combination with each other,  

you're going to struggle to build your best  biceps possible. With this bare minimum approach,  

you can be assured of the fact that you're going  to have an effective combination of exercises to  

use and more so be able to focus on fewer things  so you can get to where you want to be faster.  

What's up, guys, Jeff Cavaliere, Athleanx.com.  Look, you might be surprised to hear me say only  

two because you know that I've got a lot of  exercise options for biceps. However, when I  

talk about only two, we have a unique opportunity  with biceps that we maybe don't have with some  

other muscle groups. If we're talking about the  chest where we have to hit the different heads of  

the upper mid and lower chest or the functions  of adduction or just basic pressing, it's hard  

to achieve that in just two exercises. However, with the biceps, the function of  

flexion of the elbow, supination of the  forearm and then flexion of the shoulder,  

that's a function that can actually be built  into almost any exercise we do. So, what would  

we focus on for our two? Well, the bare minimum  right here has to be some variation of a curl.  

But what I like to do is start off with a Strict  Curl, step away, do a Drop Set into a Cheat Curl,  

and there's a reason for this. So, with the Strict  Curl here, you grab your weight. And again, if you  

have a hard time feeling supination, you could  grab this in a more supinated grip. But for now,  

I have the more neutral grip here. Your butt is  in contact with the wall, your upper back is in  

contact with the wall and your head is in contact  with the wall. And then I bring the weight up  

and come down again. This is really overloading  the biceps because I don't have the opportunity  

to get that swing that I would if I was stepping  away from the wall. So, you take the set all the  

way to failure. Okay, Let's say that's it then I  walk away. Now we have the Drop Set. So, a Drop  

Set gives you the option to go to and through  failure. For me, I'm going to put my right leg  

up in front. I'll tell you why in a second. But I come up and I get a little swing, focus on  

the eccentric. Up and a little swing, focus on  the eccentric. Up in a little swing, focus on  

the eccentric. For me, I've got this leg up front  because I have this torn bicep on my right side.  

So, I try to limit some of the extension that I  get here from range of motion. You wouldn't have  

to do that. But up and then slow eccentric on the  way down all the way to failure. Again, when we're  

talking about exercise selection, you may want  to do the bare minimum. Your bare minimum better  

start with some variation of a curl and a heavy  one at that. And utilizing the Strict Curl, Cheat  

Curl Drop Set is my favorite way to do it. The second thing you're going to want to do  

is get friendly with the bar, and I'm  talking about a pull up bar. As a kid,  

I spent a whole hell of a lot of time up  here, whether it be in field day, trying to  

do the Flexed Arm Hang Challenge for as long as I  could or in my own training because I realized it  

allowed me to do something very important that you  might be missing right now. And that is to get all  

three of those functions of the bicep hit in one  shot: getting elbow flexion, getting supination  

or in a supinated position, and also getting  that shoulder flexion with our arm up high.  

Now, guys, I've been able to turn this into  some pretty decent bicep development. So,  

I'm asking you to trust the advice that  I'm giving you here. So, here's what I  

did. I get up on the bar underhand position.  I'm going to get into this position with my  

head just peeking up a little bit. My elbows  are in front, so I don't have to worry about  

my shoulders. But what I do is I just get into  this position right here. My legs are locked out,  

so my core is tight and I'm holding the isometric  on the biceps. Now I can do this one of two ways,  

I could just sit here and do one prolonged  isometric into one failing negative on the  

way down. Right. Which I could do at the end of my  bicep workout or after my set of curls. Or I could  

turn it into a more dynamic exercise where I'm  trying to rep that out. But what you'll see is the  

angle of the arm doesn't really change. I try to  keep it fairly open, right? So, if I'm coming up,  

I'm down and I'm right up to about here. Okay, I'm  just going to the back of my head for the target.  

Just like that. If I want, I could come up  behind the bar too, but look at how I keep  

the angle open. I'm not closing it down because  I'll take some of the pressure off of the biceps  

and put it onto the lats. In order to build the  biceps themselves, make them do all the work,  

keep that angle at about 90 degrees. Again, we're talking about bare minimum.  

When I say only two, I'm saying at least these  two. However, I mentioned in the beginning,  

if your bicep development is in a place where  you're happy right now, but feel like you could  

take it to another level, well, that's where the  other exercises step in. And there's plenty of  

them to do that, guys. Make sure you check out  these two videos to get other options for you.  

If you're looking for a program, guys, you can  find them over at Athleanx.com. In the meantime,  

if you haven't done so, click Subscribe  and turn on your Notifications so you  

never miss a video when we put one  out. All right, guys, see you soon.