Isometrics increase “muscularity”, period. Their use is one of the greatest ways to improve mind muscle connection and muscle fiber recruitment. 4-6 reps with 6 second holds are a great start. If done right, you’ll feel each subsequent contraction intensify in the quality of the contraction. Here the lats and rhomboids/middle traps are in focus. Watch them light up like a Christmas tree more and more from rep one to rep 4! | ATHLEAN-X
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Isometrics increase “muscularity”, period. Their use is one of the greatest ways to improve mind muscle connection and muscle fiber recruitment. 4-6 reps with 6 second holds are a great start. If done right, you’ll feel each subsequent contraction intensify in the quality of the contraction. Here the lats and rhomboids/middle traps are in focus. Watch them light up like a Christmas tree more and more from rep one to rep 4! | ATHLEAN-X
263.6K viewsJan 12, 2023
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Here’s an incredibly fast but effective mechanical drop set for building your biceps. It’s part of my classic “Sore in 6 Minutes” workout. 1) Grab a weight that’s equal to your 10RM on a dumbbell incline curl. 2) Perform 5 reps using a 3 second eccentric and 1 second concentric (4 seconds per rep) 3) Immediately sit up and perform a seated dumbbell curl for 5 more reps using the same rep cadence. 4) Once again, without resting, lean forward and perform 5 more reps of a drag curl using the same 4
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Here’s an incredibly fast but effective mechanical drop set for building your biceps. It’s part of my classic “Sore in 6 Minutes” workout. 1) Grab a weight that’s equal to your 10RM on a dumbbell incline curl. 2) Perform 5 reps using a 3 second eccentric and 1 second concentric (4 seconds per rep) 3) Immediately sit up and perform a seated dumbbell curl for 5 more reps using the same rep cadence. 4) Once again, without resting, lean forward and perform 5 more reps of a drag curl using the same 4
59.3K views7 months ago
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( isometric Challenge ) Can You Hold This For 30 Seconds? (Back & Bicep Test)
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( isometric Challenge ) Can You Hold This For 30 Seconds? (Back & Bicep Test)
2.2K views7 months ago
YouTubeDM fitness online
The logic is sound and the biomechanics are supportive. Just be sure to initiate the pull with elbow flexion and rather than shoulder extension. It will keep the focus on the biceps as the primary pullers. This is much the same reason that chin-ups are such an incredible biceps builder. #mentzer #biceps #buildmuscle #train #arms #muscle #athleanx #pulldowns #jeffcavaliere | ATHLEAN-X
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The logic is sound and the biomechanics are supportive. Just be sure to initiate the pull with elbow flexion and rather than shoulder extension. It will keep the focus on the biceps as the primary pullers. This is much the same reason that chin-ups are such an incredible biceps builder. #mentzer #biceps #buildmuscle #train #arms #muscle #athleanx #pulldowns #jeffcavaliere | ATHLEAN-X
673.2K viewsSep 30, 2023
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The ONLY 2 Exercises for Wider Biceps
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The ONLY 2 Exercises for Wider Biceps
11.7M viewsAug 15, 2025
YouTubeATHLEAN-X™
8 Classic Athlean X Bicep Driven Gems From 2019 Worth Checking Out!
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8 Classic Athlean X Bicep Driven Gems From 2019 Worth Checking Out!
912 views6 months ago
YouTubeOff The Chain Fitness
The ONLY 2 Exercises for Peaked Biceps
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The ONLY 2 Exercises for Peaked Biceps
1.8M views10 months ago
YouTubeATHLEAN-X™
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Mike Mentzer’s Greatest Biceps Exercise Ever
579.8K views8 months ago
YouTubeATHLEAN-X™
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How to Build Huge Biceps (ROUND / FULL)
521.9K viewsSep 5, 2025
YouTubeATHLEAN-X™
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One of my go to exercises for my early stage return to full form. No stopping now… #biceps #arms #armworkout #bicepsworkout #curls #cablecurls #gymmotivation #workout #athleanx #jeffcavaliere #teamathlean | ATHLEAN-X
502.5K viewsSep 15, 2022
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1:20
Crafty Biomechanics = Bigger Biceps, Faster Gains, And Fewer injuries You don't have to spend hours in the gym to get bigger biceps...In fact, you should only train biceps for a few minutes at most. There are much more biomechanically efficient methods that protect you from injury, and get you the results you want without any extra "help". Over 30 years of training logs, a physical therapy degree, and hours in the gym went into developing my Biceps Black Book ...and you can get access to it for
10.2M viewsMar 17, 2025
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It’s the little things that make all the difference in turning little muscles into bigger ones! #biceps #armsday #biomechanics #gymform #lifting #athleanx #jeffcavaliere | ATHLEAN-X
51.7K viewsAug 7, 2025
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1:17
If you want to build up the height of the biceps, you’ll want to focus on exercises that more effectively target the long head of the biceps brachii. The easiest way to do this is to choose those movements that involve extension at the shoulder joint and train the biceps in a contracted and lengthened state from here. The drag curl and incline dumbbell curl will work really well for this. Sure, genetics are partly responsible for the shape of any biceps muscle - but pretending that the developme
213.2K views10 months ago
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All curls are not created equal. Mix up your curl variations in a science supported way to compliment strength curves rather than duplicating them for better bicep gains! | ATHLEAN-X
43.3K viewsApr 9, 2022
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What’s the Secret to Bigger, Stronger Arms? It’s not about spending endless hours in the gym. It’s about using the RIGHT techniques, the ones that are scientifically proven to work. You can get bigger arms in 22 days with this FREE workout designed for maximum muscle growth. And you’ll also get the insider strategies Jeff Cavaliere uses with his clients to build massive arms, the 12 "Biceps Black Book" techniques completely FREE. "You can be 100% sure my methods work. Not a single rep is wasted.
2.8M viewsApr 3, 2025
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1:01
THE SECRET TO BIGGER & STRONGER ARMS IS *NOT* SPENDING 2 HOURS IN THE GYM EVERY DAY ------ It's executing your workout the RIGHT way ...with techniques that are based on BIOMECHANICS YOU CAN SEE AND FEEL when you do the exercise. Get the FREE workout designed for bigger and stronger arms in 22 days. And you’ll also get the insider strategies Jeff Cavaliere uses with his clients to build powerful arms... The 12 "BICEPS BLACK BOOK" techniques completely FREE. "You can be 100% sure my methods work.
1.6M viewsJun 11, 2025
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Injuries don’t have to halt your training, they can just introduce a few “speed bumps” along the way. The Injury to my distal biceps has reduced my right arm curl strength by about 15-20%. Doesn’t mean I can’t curl though. In order to prevent the good arm from being brought down to the level of the injured however, I make a few adjustments. Here’s one of them. As Sly would say, keep punching…or in this case, keep curling! #rehab #curls #biceps #armworkout #gains #nopain #athleanx #jeffcavaliere
37.7K viewsAug 30, 2022
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0:59
Have biceps that look good when flexed but skinny when viewed from the front? There’s a reason for that…and it’s not the biceps! You’ve got to stop forgetting to include brachialis targeted exercises every time you train your arms. Here is show you the two best. The traditional hammer curl - but don’t forget to load it up heavier than your typical dumbbell curl and use a little momentum to drive higher tension and overload. This exercise should be a little less pretty and more powerful to make t
894.7K viewsSep 5, 2025
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What you see is what you train. When it comes to developing your biceps there is a simple two step cheat code that can direct you to the right exercise choices for YOU! First, curl facing a mirror if possible. If you see more of the inside portion of the biceps staring back at you then you’re likely influencing the short head recruitment more favorably. If the outer portion of the biceps is more visible then you’ve likely shifted the focus slightly more to the long head. The short head provides
397.2K viewsFeb 19, 2025
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1:00
How to Properly Do a Bicep Curl | Jeff Cavaliere & Dr. Andrew Huberman
36.8K views4 months ago
YouTubeHuberman Protocols
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This is my best “do nothing” or “do something” workout. I call them double or nothings. Pick two exercises…just two. The second should be one you’re capable of doing more reps on even if the weight was within 25% of each other on both exercises. Here I’m using my full body weight on a pull up and around 75% of it on a pushup. The goal is to perform your pull-ups and then double that number of pushups. Don’t make it? Make it and keep going until you hit a predetermined number of reps on the first
50.2K views9 months ago
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1:10
Every muscle of the back is important when you’re trying to balance out your physique with the often overdeveloped front side muscles - but more importantly - neutralize unnecessary joint stresses and postures that come from insufficient attention to these muscles. That said, if it’s the lats specifically that you need to target…these two exercises done THIS way is where I’d start. They compliment each other and hit the muscle in a compatible way both functionally and anatomically. Give them a t
39.2K viewsAug 22, 2025
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The BEST Back Exercise You HAVEN’T Tried
139.5K views4 months ago
YouTubeATHLEAN-X™
1:22
The ONLY 2 Ab Exercises You Need
224.4K views2 months ago
YouTubeATHLEAN-X™
1:00
Do EZ Bar Curls Like This (IMPORTANT)
2.2M viewsApr 2, 2025
YouTubeATHLEAN-X™
1:13
How To Fix Flat Biceps (Best Peak Exercises)
2.8M views6 months ago
YouTubeSean Nalewanyj
0:57
Develop Your Biceps: Supinate While Curling for Better Growth
521.3K views2 months ago
TikTokathleanx_official
8:00
Del peor al mejor ejercicio del trapecio #deficitcalorico #paratiiii #athleanx #protenias #gym #masamuscular #masamuscular #deltoides
2.1M viewsMar 14, 2024
TikTokathleanxesp
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Biceps Gym Workout Tips for Growth and Strength
253.2K views2 months ago
TikTokeddysams20
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Effective Exercises for Thicker Triceps at Home
581.2K viewsSep 10, 2025
TikTokathleanx_official
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