How To Build Huge Biceps: Optimal Training Explained
In this video we’re looking at proper technique on 3 bicep curls to maximize muscular development of the biceps while avoiding …
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February 1, 2026
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"Harmony in Every Heartbeat
In this video we’re looking at proper technique on 3 bicep curls to maximize muscular development of the biceps while avoiding …
source
Anyone else hitting arms today? Timestamps below:
0:11 – Introducing the curl
0:33 – Joint actions and muscles involved
1:55 – Barbell vs EZ-Bar vs Dumbbell Curls
2:38 – How heavy should you go? How many reps?
3:13 – How wide should you grip?
3:44 – Can you target the bicep "peak"? (Long head)
4:09 – Curling technique (execution)
6:44 – Most common errors
Enjoy! I've got a new upload on the way Saturday sharing my current thoughts on "powerbuilding". See you then!
Hope this ain't going too be long drawn out explanation just want to know how to get them big don't want the whole history of the bies
I have a question, I’m getting a KILLER pump when I do biceps. But I feel it on my second movement for biceps, on my third or even mid way through second movement, I can’t bend my arms fully and it feels like my biceps are gonna rip open my skin. Should I stop there (I do in fear of injury) or should I keep going through the rest of my bicep workout?
Can I lean forward or only stand straight? And can I keep my elbows kinda behind me and the bar goes to my chest not my neck?
Interesting 😊
Genetics is so crucial. I only need to think about curls and my biceps grow! On the other hand I find it incredibly hard to get chest gains. I’m very experienced and have been training for 30 years – CLEAN!
Can you plateau out using the same movements, or is this just incorrect? Thank you.
I broke my right wrist 35 years ago. It healed crooked, so I can't do a regular barbell curl. I can only use the EZ-bar.
Be 5’4”. The end.
Really great video thank you so much sir ❤❤
Wait, this dude was a huge 6 years ago 😯
6yrs after and your videos are still very helpful. More power to u jeff!
6 years ago before juicing
8:08 DB Bicep Curl
i realize this entire series is now 6 years old, but I purchased the Essentials Program last week, as a recommendation from Will Tennyson! i'm enjoying it. thank you.
Hi what about strict curl back against wall?
Easier to build bigger arms when you’re short.
‘An arm blaster can be useful and help keep shoulder back’
Proceeds to wear arm blaster and bring shoulders immediately forward….
Hammer curls work the brachillis (probably spelt wrong) but its the muscle thats in-between the bicep & the tricep, and when worked right it grows having a knock-on effect of pushing the bicep & tricep muscles outwards,
Ironically watching this on a Tuesday before arm day
Thanks!
So what about inner elbow pain and forearm pain, t-rex arms where I can’t straighten them. When I curl I don’t feel my biceps activate and I lose range of motion really early on even with ultra light weight. What’s weird is I’m 6’1 and I bench around 225 for reps comfortably but I can’t curls 10-15’s without lots of tendon pain and I’m not sure how to fix it. Not sure what to try. Only hammer curls feel ok but I have criminally small biceps for my size.
Thanks!
Clark Deborah Taylor Charles Thompson Joseph
Please make Biceps Tier List asap 😀
JEFF please make a video for best biceps exercise, like you have for triceps and back and all, helped me a lot!
Thomas Mark Thompson Carol Johnson Timothy
Jeff, thank you. You give us short Kings hope. 🤴
You are also a genius, keep doing what you do.
The info you pack in you videos has truly increased my gains
Hey jeff just want to get big guns not to listen about the history of human anatomy
Heck ya superset bies and tries hit the juice bar right after my workout
Incredible, Jeff, how many could you do with Standard and EZ Bar Curl 👍👍✌️✌️👌👌💪💪🏋️🏋️🦍🦍
I was watching this video where it said that the best bicep workout is a supinated close grip chin up, BICEP focused. Can anyone add some input to this statement? What do you think?
Thank you.
Always looking for more information thats legitimate.
What is that shirt?
Well with current research, should we re-adress mind-muscle connection ? 👀
I’m a beginner, older one too, your videos are incredibly clear and precise. Thank you for sharing your obvious wisdom and experience.
How many sets tho ?
Idk this hurt me shoulders and back lol
Jackson Eric Gonzalez Margaret Jackson Carol
@brianboykin5334 the only moment he move his shoulder is when he can still curl the biceps
Robinson Melissa Robinson Donald Perez George
Jones Michael Jackson Donna Rodriguez Kimberly
Im 5'11 and want to be like Jeff when i grow up.
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you are the man jeff love your work, you make getting jacked easy