What's up guys?
Jeff Cavaliere AthleanX.com.
I want to show you something really important when it comes to biceps training.
Now when it comes to training biceps, we are kind of limited in what we can do, based solely
on the anatomy of the joint itself.
The bicep really crosses and controls the elbow joint here and a bit of your shoulder,
but mostly what it does is flexes the elbow.
Also what it does is supinates the wrist.
So if I put my arm out here,
you can see the bicep.
What I am actually doing is twisting my wrist from a down position here to an up position.
What makes a bicep workout different from another one, because they are all predominantly
based on curls-different variations of curls-is the strength curve that you use to train the
bicep,
So where in the motion of the curl are you exerting the most effort?
That is a really, really important point when you are trying to build a complete workout
for your biceps and get the best results possible.
So let's look real quick.
Now there is a reason why I am sitting on the floor.
If we were to do a basic bicep curl, most of the tension is around the 90 degree point
when your arms are here.
Then when you get to the top, as I told you before, you can hold that bar, or that dumbbell,
in that position for a long long period of time because there is no gravity pushing down
on your arm there.
OK?
It basically sits going through the arm.
So what we want to do is have an exercise that we can put the most tension on the biceps
when it is in that top position.
What do we do?
One of my favorite exercises here underneath the bar- we know the Inverted Row, big exercise
here from Athlean-X-.
Now we go through the Inverted Row and turn it into a biceps exercise just by changing
the position of our body.
So you go underneath, just like this.
Now our inverted chin-up position would be right here, and we pull ourselves up.
What we want to do now, is creep way out, OK, way up so my head is underneath the bar,
OK?
The top of my head, if anything, is aligned with the side of the bar here.
From there put your chest out, and you are going to lift your hips up.
What we are going to do, is we are going to try to curl our body up.
So curl that way.
Now 90 degrees here, you can see that bicep working, even more so when I have to do it
with one hand.
Go straight down, up, curl, try to bring my head right to the top.
Down under control, straight up to top peak tension in the bicep.
OK?
All the way at the top of that movement.
Way up here.
Definitely a different feeling when I am at the top of a curl.OK?
So, what we are trying again to illustrate here, is if you want to train your biceps,
you have to train them the way they prefer to work.
Again they want to curl: fine.
They want to supinate the wrist: fine.
But where is the peak tension being generated in that curl?
That can determine your results in a much different way depending upon how you put that
into your program.
So I always say, guys, if you want to look like an athlete-you can probably complete
that sentence for me-you have to train like an athlete.
That is what it is about.
I don't say, if you want to look like an athlete you have to work out like an athlete.
I think working out sometimes means, I am just going to work out and there is no real
purpose there.
You never hear about Olympic athletes "working out" for the Olympics.
They say they are training for the Olympics.
You have to train with a purpose.
You have to train with a purpose in mind; you have an executed plan.
You have a science behind what you do.
That is what we do here at Athlean-X.
There is a science behind what we do.
Combine strength curves.
Utilize exercises that accompany each other and get you the best results that you can
in the shortest period of time possible.
That really guys, is what Athlean-X is all about.If you haven't already, it is May.It
is getting to be warm here in the Northeast.
Summertime you want to look good.
Look like an athlete this summer, by training like one now.
You can head on over to AthleanX.com, grab the 90 day training program
and start looking good.
Like I said, guys, a whole new experience when it comes to training.
I will see you guys back here next week.
More videos on the way.
Thumb it if you like this exercise and you try it.
I will see you guys back very very soon.