Biceps Workout Tip You'll NEVER Forget!

What if I told you that I can show you a biceps workout tip that you’ll never forget? In this video, I am going to show you a tip that will help you to grow bigger biceps and will work the very next time that you try it. The best part is that it can be applied to just about any biceps exercise you do, regardless of equipment.

One of the most popular pieces of equipment I see used in any biceps workout is the EZ curl bar. While I think that it is a great tool to use when building big biceps, I often see something very wrong with the way that it is used when it comes to curling. Why? Well, most people choose to use the wider grip due to comfort but with the way the bar is engineered, it forces their grip out of supination and more towards pronation.

We know that the function of the biceps is not only to flex the elbow, but to supinate the forearm as well. To achieve maximum biceps contribution to an exercise, we need to supinate.

How do we fix this? Well we can flip the bar over and grab the handles in a position that allows for greater supination. However, there is another important aspect that we can’t overlook when it comes to building bigger biceps and that is wrist extension. By allowing the wrists to go into extension, we are not only taking the forearm contribution out of the equation, but we are actually giving the biceps a better opportunity to supinate as well thanks to the way the anatomy of the arm and wrist is set up. So, the next time you opt to use an EZ curl bar in your biceps workout, just flip it upside down and grab the handles so that your hands are actually supinated instead of pronated. This will put the emphasis on the biceps and take away work from the brachialis.

What about using a different piece of equipment, such as a cable machine and doing cable curls? The key tip here is to make sure that your wrist remains in extension, especially at the top of the movement. This allows the elbows to come in tight to the body, forcing the hands to supinate relatively to where they would be if the elbows were drifted out. We also know that when it comes to big biceps, you want to keep the line of force perpendicular to the forearms to make sure that the biceps are doing the most work possible. By putting the wrists into extension, you are doing just that; you are making sure the cable stays perpendicular to the forearms, which means the line of force is perpendicular as well.

When it comes to a biceps workout, you are also likely doing straight bar or barbell curls. The same principles that applied to the cable curl are going to make an appearance again. However, to illustrate the point, I broke out the muscle marker and highlighted the outer meat on the palm of my hand. When you curl, with wrists in extension and those elbows tight, you are almost directing force through that part of your hand in order to go through the motion of supinating – something you didn’t think possible due to the fixed nature of the bar.

If you are curling with dumbbells, supination and extension becomes a whole lot easier because the piece of equipment allows for more freedom of movement in the hands, wrists, and forearms. Just because it is easier, doesn’t make it any less important or mean you don’t need to pay attention to what you are doing. The best way to apply this to dumbbell curls is to hold an offset grip on the handle and when you reach the top end of the range of motion, trying to raise the pinkies higher to supinate even further. Remember to keep those elbows tight, too!

Now, if you’ve been watching my channel for a while now, you may have noticed the sleeve that I have been wearing on my arm. Well, I injured my right biceps when my son slipped on a patch of ice and I tried to catch him. The first thing I did was to make sure that the muscle was still attached by simply supinating. Know that the brachialis shares the function of flexing the elbow, I knew the best way to determine the status of the biceps itself was to go through the function that is limited to the biceps. Thankfully, I could still supinate despite the injury to the muscle.

If you are looking for a complete workout program that puts the science into every exercise and technique to make sure you get the best gains possible, check out the ATHLEAN-X training programs available via the link below.

If you are looking for more biceps workout tips and exercises that you can implement into your training right now, be sure to subscribe to this YouTube channel via the link below and remember to turn on your notifications so that you never miss a new video when it’s published.

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22 Replies to “Biceps Workout Tip You'll NEVER Forget!”

  1. “FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

  2. Jeff is wearing a t-shirt in this video to counter any disbalances with his previous video's.

  3. Thanks for this tip. I tried it this morning when using the z bar and it made a major difference. Had to drop weigh just to keep morning form. Tanks again Jeff

  4. Question: I trained my biceps with this cue for several weeks in the past the outcome was always a slight epicondylitis forcing me to stop. I've experienced this a couple of times. Is there any way to prevent this?

  5. Members who keeps dropping the weights on the floor are given 2 warnings. On the third, jeff slaps them supinated, then back slaps them without elbows flailing

  6. This was a great video!! I have been doing most of these correctly, except for the EZ bar grip. Guilty there. Although i do both the shoulder width and suppinated (as you showed it) narrow grip EZ bar curl, because the pump i get from the narrow grip is nuts.

  7. Thanks Jeff! love video like this, a lot of good information pack into a short and easy to understand video

  8. Jeff please do a upper body lower body split video. Is it worth doing?
    What would good workouts look like?

  9. You shouldn't have that arm though… 🥺
    How could've anyone let you take someone's arm ??

  10. Upload timing of this video is surreal! Was just thinking about upping my bicep game yesterday. Great stuff!

  11. Just ordered your supplements, gonna get back into working out again, hope your supplements are as great as you say, I'll keep you posted might even try your program once I get going

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