Top 4 BICEPS Exercises (Brutal Stretch!)
Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench …
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February 3, 2026
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Here are my top 4 biceps exercises that emphasize a deep stretch: incline dumbbell curls, bayesian cable curls, flat bench …
source
Pre-emptively responding to comments:
1. “Just do basic barbell/dumbbell curls. Stick to the basics.”
Agree! IF that’s the training style you prefer. I personally prefer at least some exercise variety and the research overall does lean in favour of variety being a good thing. Hitting a muscle from different angles causes better development across all heads of a muscle. Variation can also keep training fun and interesting. IMO if a variation is at least as good as a more basic movement or could potentially be better based on sound biomechanical reasoning, I think it’s at least worth trying! What do you have to lose?
2. “All this long muscle length/ stretch-mediated hypertrophy stuff is getting carried away.”
Maybe. I’m personally confident that long-muscle length training is at LEAST better than short-muscle length training for the most part but I am very eager to see more research on this topic in more experienced trainees. I am going to help run a study in more advanced lifters comparing full rom training to long length partials a little later this year. Depending on the results, I think we’ll either see people continue to emphasize the stretch in their content (sorry! but if it works, it works) or you’ll see it die down! Either way, we’ll get closer to the truth about what maximizes gains, which is cool!!
Thank you❤
JUST WANT TO ask you guys is there something wrong me if i kept doing progressive overload on ISOLATED BICEPS CURLS ?
I'd love to see a calisthenics comparison to machine workouts. The answer here seems to be pelican curls on rings. I'd like to see how it compares.
Love your channel!!!
Even with the worst bicep 🧬 bro has done so well i gotta stop making excuses
That's why you don't have any muscle deep cut bro, your training is shit
my elbows are kinda achy all of a sudden 😅
Larry Scott never done those😂
A Bayesian curl updates your probability of success with every rep.
My dog always coming thru with the S-tier fitness advice! Keep it up!
There is a way to match my gooner arm?!
Hi Jeff, what do you think of lat pull down with an inverted close grip with just a bicep focus to lift the weight
The gospel: The Bible tells us that we have all sinned & fallen short of the glory of God and since we've all sinned, we all deserve to go to hell. But the Bible also tells us that God so loved the world that He gave His only begotten Son (Jesus Christ), that whoever believes in Him should not perish, but have everlasting life. The truth is that God wants none of us to go to hell according to II Peter 3:9, He actually wants us all to go to heaven, so God being just & loving, paid the penalty of our sins Himself & died on the cross & then rose from the dead 3 days later so that we could be with Him in eternal joy, peace, and life. But in order to have this gift, we must put our faith in Christ. In Romans 10:9, it says that if you confess with your mouth that Jesus is Lord & believe in your heart that God raised Him from the dead, you will be saved. It's that simple, so if you wish to put your faith in Christ & receive Him, just say this prayer with your heart: "Jesus, I confess as Lord & I believe in my heart that God raised you from the dead on the 3rd day. I believe & accept your sacrifice for my sins & I accept you into my life, let me receive the Holy Spirit, in Jesus name, amen." 2 Corinthians 5:17 says that if anyone is in Christ, they are a new creation. The old man is gone, therefore you no longer have the identity of a sinner, but a saint because of what He has done for us. Now, just because God is forgiving doesn't mean you get to freely live in sin. That would be abusing His grace which is sinful. We are called to repent and turn away from our sins and to bear fruits of righteousness(Gal. 5:22-23) but listen, do not lean on your own understanding and strength to turn away from sin. If you do, you'll fall short and commit pride bc you thought you could do it on your own. No one can. We need Christ (John 15:4-10). Remember to forgive your enemies, for if you don't, Christ cannot forgive you(Matt. 6:14-15). One day time will end, therefore be ready for it. Christ will return. (Rev. 22:12-13). God bless.The gospel: The Bible tells us that we have all sinned & fallen short of the glory of God and since we've all sinned, we all deserve to go to hell. But the Bible also tells us that God so loved the world that He gave His only begotten Son (Jesus Christ), that whoever believes in Him should not perish, but have everlasting life. The truth is that God wants none of us to go to hell according to II Peter 3:9, He actually wants us all to go to heaven, so God being just & loving, paid the penalty of our sins Himself & died on the cross & then rose from the dead 3 days later so that we could be with Him in eternal joy, peace, and life. But in order to have this gift, we must put our faith in Christ. In Romans 10:9, it says that if you confess with your mouth that Jesus is Lord & believe in your heart that God raised Him from the dead, you will be saved. It's that simple, so if you wish to put your faith in Christ & receive Him, just say this prayer with your heart: "Jesus, I confess as Lord & I believe in my heart that God raised you from the dead on the 3rd day. I believe & accept your sacrifice for my sins & I accept you into my life, let me receive the Holy Spirit, in Jesus name, amen." 2 Corinthians 5:17 says that if anyone is in Christ, they are a new creation. The old man is gone, therefore you no longer have the identity of a sinner, but a saint because of what He has done for us. Now, just because God is forgiving doesn't mean you get to freely live in sin. That would be abusing His grace which is sinful. We are called to repent and turn away from our sins and to bear fruits of righteousness(Gal. 5:22-23) but listen, do not lean on your own understanding and strength to turn away from sin. If you do, you'll fall short and commit pride bc you thought you could do it on your own. No one can. We need Christ (John 15:4-10). Remember to forgive your enemies, for if you don't, Christ cannot forgive you(Matt. 6:14-15). One day time will end, therefore be ready for it. Christ will return. (Rev. 22:12-13). God bless.
Flat bench preacher cable curl >
Didn’t u say a deep stretch doesn’t make a difference g ?
Thx a lot man ❤
Best bicep excercise is chin up
I love Jeff but it’s creators like him that got the gyms packed with people who move benches all around the gym, taking up cable machines for way to long.
I get to the gym, do a full body workout in 45 minutes and I leave before a lot of people that were at the gym before me.
With most people, the problem isn’t exercise choice, it’s how hard you in there grinding and technique.
But what do you eat
Bayesian Cable Curls are fire, your biceps will literally be burning doing these
Que lixo só um exercício dos 4 presta de verdade
Wait did he just say bi sex
Jeff what about the strict straight barbell curl. Plz explain it
What's your height bro????
Anything for that 0.1 percent stretch huh
You literally put both the incline and flat dumbbell curl in C tier when you made your rating biceps excercises video
He lowkey reminds of Alvin the chipmunk
That cable curl is absolutely no joke. Had me sore like it was my first time in the gym all over again
The last one will get your ass kicked out of the gym for hoarding so many equipments at once 😭
Why not a preacher curl ?
Preacher curl will always be my favorite
Bayesian curls barely give me a pump and idk what’s wrong with my form on them 🙁
No matter how big you get, you’ll always be in baby gap. 😊
Man you are so small😂😂😂
Alright, I have this crazy idea, check this out: lying (on the floor) preacher curls. Quit good stretch, high tension on stretch, blocked elbows that can be slightly elevated with yoga blocks to gain back the dumbbells' width in height.
Yeah, number one is really pulling your….muscle. both hands. Alternate rotate arms and… ejaculate. Then finish with, watching current events bro.
Top 4 includes the preacher cruel when I another video you put this one down the rank of best biceps exercises 🤔
😂😂
Bs it’s the Seated high Bayesian curl.
Blast 200mg/week instead 😃👍🏻
Whoops, wrecked the floor there mate
I saw some video of snapped bicep tendons. Are these exercises safe?