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Biceps day 🔥 Started with incline DB curls (long head + stretch). Then preacher curls with a wider grip to hit the short head—control every rep. Finished with seated hammers for that brachialis/arm width, focusing on the squeeze + slow eccentrics.

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Elijah Baier

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32,137 görüntüleme • 1 yıl önce •via X (Twitter)

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Alongside rehabbing my shoulder the last few months, I’ve been dealing with bad bicep tendonitis Been doing incline db curls every week Super slow eccentric Deep stretch at the bottom of the movement Hard squeeze at the top of each rep 9 weeks in and I no longer have bicep tendonitis Matt | Rehab & Performance is a wizard for fixing pain
0:45

Alongside rehabbing my shoulder the last few months, I’ve been dealing with bad bicep tendonitis Been doing incline db curls every week Super slow eccentric Deep stretch at the bottom of the movement Hard squeeze at the top of each rep 9 weeks in and I no longer have bicep tendonitis Matt | Rehab & Performance is a wizard for fixing pain

Bailey Schober | Men’s Fitness & Nutrition Coach

114,263 görüntüleme • 9 ay önce

Chest day 🔥 Started with incline machine chest press to build the upper chest. Then hit the flat machine chest press to pack on mid-chest mass. Finished with high-to-low cable flys to target the lower chest, focusing on the stretch and full contraction. #workout #chest #gym
1:10

Chest day 🔥 Started with incline machine chest press to build the upper chest. Then hit the flat machine chest press to pack on mid-chest mass. Finished with high-to-low cable flys to target the lower chest, focusing on the stretch and full contraction. #workout #chest #gym

Elijah Baier

31,717 görüntüleme • 11 ay önce

Arm Day Recap This clip is post-workout posing — no lower body work here. The focus for this session was upper body structure, arm density, and stage presentation. When I’m posing after arms, I’m practicing upper frame conditioning while keeping the legs relaxed to preserve structure for stage balance. Arm workout breakdown: • Pull-Ups – back and arm activation to start the session • Alternating Preacher Curls – controlled bicep isolation • Skull Crushers – long head tricep development • Iso Hammer Curls – brachialis and forearm strength • Skull Crusher Machine – constant tricep tension • Spider Curls (EZ-bar) – peak contraction for biceps • Reverse Curls – forearm and brachioradialis engagement • Tricep Pushdowns – tricep volume and lockout strength • Tricep Pulldowns – deeper stretch and contraction • Forearm Curls (both directions) – forearm endurance Shoulder finisher • Overhead Shoulder Press Working sets from 3 plates up to 4 plates per side • Lateral Raises Finishing with shoulder width and deltoid conditioning. Post-workout posing is where I practice upper body presentation, conditioning, and frame control for stage. The work doesn’t stop when the lifting ends. #Bodybuilding #ArmDay #StagePrep #YGFit
1:22

Arm Day Recap This clip is post-workout posing — no lower body work here. The focus for this session was upper body structure, arm density, and stage presentation. When I’m posing after arms, I’m practicing upper frame conditioning while keeping the legs relaxed to preserve structure for stage balance. Arm workout breakdown: • Pull-Ups – back and arm activation to start the session • Alternating Preacher Curls – controlled bicep isolation • Skull Crushers – long head tricep development • Iso Hammer Curls – brachialis and forearm strength • Skull Crusher Machine – constant tricep tension • Spider Curls (EZ-bar) – peak contraction for biceps • Reverse Curls – forearm and brachioradialis engagement • Tricep Pushdowns – tricep volume and lockout strength • Tricep Pulldowns – deeper stretch and contraction • Forearm Curls (both directions) – forearm endurance Shoulder finisher • Overhead Shoulder Press Working sets from 3 plates up to 4 plates per side • Lateral Raises Finishing with shoulder width and deltoid conditioning. Post-workout posing is where I practice upper body presentation, conditioning, and frame control for stage. The work doesn’t stop when the lifting ends. #Bodybuilding #ArmDay #StagePrep #YGFit

Y A V

16,461 görüntüleme • 6 ay önce

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED
0:29

I’ve got a MUCH better idea for growing you arm muscles: • 2-3 sets of Incline Cable Tricep Push-Downs • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Then, 3-4 days later…. • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of Incline Cable Tricep Push-Downs OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support All sets taken to 0-1 RIR in the 5-10ish rep range with good-great technique Do this for 3-5 years and your arms will be JACKED

Dean Turner

71,890 görüntüleme • 3 ay önce

The BEST thing you can do for Arms: • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Supinated Dumbbell Curls w/ Upper Arm Support • 2-3 Sets of Seated Machine or Cable Overhead Tricep Extensions • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support Then, 72-96 hours later… • 2-3 Sets of Dip Machine • 2-3 Sets of Machine or Cable Preacher Curls • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support All sets in the 5ish to 10ish rep range using good-great technique All sets end when failure is reached or is at least approaching
0:38

The BEST thing you can do for Arms: • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Supinated Dumbbell Curls w/ Upper Arm Support • 2-3 Sets of Seated Machine or Cable Overhead Tricep Extensions • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support Then, 72-96 hours later… • 2-3 Sets of Dip Machine • 2-3 Sets of Machine or Cable Preacher Curls • 2-3 Sets of Seated Incline Cable Tricep Push-Downs • 2-3 Sets of Seated Dumbbell Hammer Curls w/ Upper Arm Support All sets in the 5ish to 10ish rep range using good-great technique All sets end when failure is reached or is at least approaching

Dean Turner

72,065 görüntüleme • 5 ay önce

Seated Rows - holding with a close grip handle will focus on the thickness of your lats. The neutral grip helps build the long head of your biceps and also strengthen your forearms.
0:23

Seated Rows - holding with a close grip handle will focus on the thickness of your lats. The neutral grip helps build the long head of your biceps and also strengthen your forearms.

Roger Snipes™

15,844 görüntüleme • 3 ay önce

The Big Biceps Guide Do… • Machine or Cable Preacher Curls 3x5-10 • Hammer Curls w/ Upper Arm Support 3x5-10 72-96 hours later, do… • Supinated Grip Dumbbell Curls w/ Upper Arm Support 3x5-10 • Hammer Curls w/ Upper Arm Support 3x5-10 Execution Tips: - End all sets at failure or close - Use good-great technique from start to finish on all sets…do NOT ego lift - Rest 3+ minutes between all sets - Consume ample calories with an ideal macronutrient distribution - Get enough sleep - Hydrate - Be patient…building muscle takes TIME
0:20

The Big Biceps Guide Do… • Machine or Cable Preacher Curls 3x5-10 • Hammer Curls w/ Upper Arm Support 3x5-10 72-96 hours later, do… • Supinated Grip Dumbbell Curls w/ Upper Arm Support 3x5-10 • Hammer Curls w/ Upper Arm Support 3x5-10 Execution Tips: - End all sets at failure or close - Use good-great technique from start to finish on all sets…do NOT ego lift - Rest 3+ minutes between all sets - Consume ample calories with an ideal macronutrient distribution - Get enough sleep - Hydrate - Be patient…building muscle takes TIME

Dean Turner

55,524 görüntüleme • 2 ay önce

If you want to know whether you’re actually strong or just good at ego lifting, try Bayesian curls. Dumbbell Bayesian curls are one of those bicep exercises where you really can’t cheat. With your arm behind your body, the biceps stay under tension and there’s not much room to swing the weight around. You have to control the dumbbell and move it with your actual strength. That’s why ego lifting on this exercise makes no sense. Go lighter, control the eccentric, get a good stretch and focus on the squeeze. Don’t let your ego turn a good bicep exercise into an injury waiting to happen.
0:20

If you want to know whether you’re actually strong or just good at ego lifting, try Bayesian curls. Dumbbell Bayesian curls are one of those bicep exercises where you really can’t cheat. With your arm behind your body, the biceps stay under tension and there’s not much room to swing the weight around. You have to control the dumbbell and move it with your actual strength. That’s why ego lifting on this exercise makes no sense. Go lighter, control the eccentric, get a good stretch and focus on the squeeze. Don’t let your ego turn a good bicep exercise into an injury waiting to happen.

Iron ⛓️

646,401 görüntüleme • 1 gün önce

New working weight: 40kg curls, heavy on the body English. I’m trying to grow my arms and I’m still experimenting with exercises. I neglected barbell curls for a long time for fancy exercises. Now I’m right back to the basics.
0:50

New working weight: 40kg curls, heavy on the body English. I’m trying to grow my arms and I’m still experimenting with exercises. I neglected barbell curls for a long time for fancy exercises. Now I’m right back to the basics.

sobho

29,155 görüntüleme • 9 ay önce

Bracing your triceps on your hammer curls will almost always improve your execution. Simply facing backwards on a preacher curl bench usually works. Hammer curls are one of the most abused exercises you’ll see in a gym from day to day. Guys with small arms swinging DBs half their bodyweight. These will work better for most of you.
0:50

Bracing your triceps on your hammer curls will almost always improve your execution. Simply facing backwards on a preacher curl bench usually works. Hammer curls are one of the most abused exercises you’ll see in a gym from day to day. Guys with small arms swinging DBs half their bodyweight. These will work better for most of you.

Andy Baker

42,218 görüntüleme • 24 gün önce

I hadn’t done any preacher curls in a long time. Today I tried two versions back-to-back toward the end of my biceps workout to see which one felt best. Cable all day for me, better contraction and constant tension. It’s just a pain in the arse dragging the bench to the pulley every time.
0:38

I hadn’t done any preacher curls in a long time. Today I tried two versions back-to-back toward the end of my biceps workout to see which one felt best. Cable all day for me, better contraction and constant tension. It’s just a pain in the arse dragging the bench to the pulley every time.

Bartek Ka

11,720 görüntüleme • 11 ay önce

Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?
0:35

Goated exercise list These are the lifts I prioritize and that give the most bang for your buck imo → Chest: Incline DB press → Back: Weighted pull ups / lat pulldown → Shoulders: Standing OHP → Biceps: Cable curls with the pulley behind you → Triceps: Overhead extensions → Quads: Hack squat → Hamstrings: Stiff leg DB deadlifts → Traps: Heavy BB shrugs → Calves: Standing calf raises Anything you’d add or get rid of?

Rob Lipsett

99,505 görüntüleme • 8 ay önce

Cape Sundew leaves are lined with tentacles, tipped with glue like secretions that glisten like nectar luring insects to their fate Once stuck, the stress struggles trigger the plant’s capture response, the leaf curls over for a better grip
0:24

Cape Sundew leaves are lined with tentacles, tipped with glue like secretions that glisten like nectar luring insects to their fate Once stuck, the stress struggles trigger the plant’s capture response, the leaf curls over for a better grip

Science girl

56,601 görüntüleme • 1 yıl önce

I get a lot of heat for my extreme take on nutrition and training. So on that note I would like to share my workout plan, its okay if you can’t keep up with it❤️ MONDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 50 pullups with a 10kg vest(10reps per set), 60 squats with a 10kg vest(15reps per set) add weight with each set. 60 deadlifts with a 10kg vest(15 reps per set) add weight with each set. TUESDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 60 Dips with a 10kg vest on,(15 reps per set) 100 pushups with a 10kg vest on, (25 reps per set) 80 Arm curls straight bar with a 10kg vest on(20reps each set), add weight with each rep. 60 Shoulder press with a 10kg vest on, (15reps per set), add weight with each set. REPEAT THROUGHOUT THE WEEK and notice I always have my vest on.
0:37

I get a lot of heat for my extreme take on nutrition and training. So on that note I would like to share my workout plan, its okay if you can’t keep up with it❤️ MONDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 50 pullups with a 10kg vest(10reps per set), 60 squats with a 10kg vest(15reps per set) add weight with each set. 60 deadlifts with a 10kg vest(15 reps per set) add weight with each set. TUESDAY: 40min walk incline treadmill with a 10kg vest, maximum incline level. 60 Dips with a 10kg vest on,(15 reps per set) 100 pushups with a 10kg vest on, (25 reps per set) 80 Arm curls straight bar with a 10kg vest on(20reps each set), add weight with each rep. 60 Shoulder press with a 10kg vest on, (15reps per set), add weight with each set. REPEAT THROUGHOUT THE WEEK and notice I always have my vest on.

PRINCE KAYBEE

383,349 görüntüleme • 9 ay önce

With every AI trend that comes around, I can’t help but think about the incredibles and how it hit the nail on the head so long ago.
0:37

With every AI trend that comes around, I can’t help but think about the incredibles and how it hit the nail on the head so long ago.

Porky Draws || COMMS OPEN

44,660 görüntüleme • 1 yıl önce

So it’s been about a month of running the incline DB. First video on the left is more traditional press with the 110s. 5 reps. Didn’t like the arm path and wanted to make sure the focus is on upper chest Messed around with a couple other grips and settled on neutral. Felt this gave me the best arm path and stimulus. Initially started with the 90s. Right video is this morning with the 110s and hit 9 reps. Next session I’ll move to 115s to bring me back to the bottom of my rep range (5-10h) and build from there 🫡
0:31

So it’s been about a month of running the incline DB. First video on the left is more traditional press with the 110s. 5 reps. Didn’t like the arm path and wanted to make sure the focus is on upper chest Messed around with a couple other grips and settled on neutral. Felt this gave me the best arm path and stimulus. Initially started with the 90s. Right video is this morning with the 110s and hit 9 reps. Next session I’ll move to 115s to bring me back to the bottom of my rep range (5-10h) and build from there 🫡

💯 Matt 💯

34,112 görüntüleme • 8 ay önce

That time Goldberg got hit with a chairshot to the head and then destroyed La Parka with a spear Breaking La Parka leg in the process 💀
1:44

That time Goldberg got hit with a chairshot to the head and then destroyed La Parka with a spear Breaking La Parka leg in the process 💀

tribal chief ☝🏻🩸

1,491,663 görüntüleme • 1 yıl önce

Yall kno I love Nicki but I be with her until a POINT then it’s above my head but I’m seated for the finale cus one day this all gotta make sense
2:01

Yall kno I love Nicki but I be with her until a POINT then it’s above my head but I’m seated for the finale cus one day this all gotta make sense

Armon Wiggins

155,375 görüntüleme • 11 ay önce