“Biceps Curls” AREN’T Effective! DO THIS INSTEAD & Boost Bicep Growth By 200% (Proven in EMG Study)
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Key Timestamps:
0:00 Intro
0:39 Problem #1 - Elbow Flexion Doesn’t Work
1:53 Problem #2 - Supination Doesn’t Work
3:05 How To REALLY Work Supination
3:53 Biceps Isolation Technique #1
4:18 Importance of FULL Supination ROM (Biceps Long Head)
4:50 Biceps Isolation Technique #2
5:01 Iso-Supination + Flexion VS Isometric Iso-Supination
5:25 Biceps Isolation Technique #3
6:21 Blood Flow Restriction Training Tie-In
6:36 Biceps Isolation Technique #4
7:18 Biceps Isolation Technique #5
7:48 Biceps Isolation Technique #6
8:34 Hypertrophy Series Bicep Routine Intro
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-What I’m going to explain in this video is, without exaggeration, the single biggest key to biceps isolation and accelerating biceps-specific growth, and it’s a principle that I’ve literally never seen anyone else correctly implement. To start with, it’s first essential to understand what’s wrong with the standard supinating biceps curls that everyone THINKS is the best way to build them, but that a close examination of biomechanics along with research studies measuring actual activation of the biceps will prove is NOT the most effective, even if you’re using perfect form, and that there’s a set of techniques I developed that can increase the relative amount of biceps-specific activation and growth by over 200%!
Issue #1) When you perform bicep curls, you flex your elbow, but the biceps aren’t the only muscles doing that. In fact, they’re not even doing MOST of it! The most powerful elbow flexor is the Brachialis. EMG studies have shown that it’s almost 40% more activated during elbow extension than the biceps are, even when performed in a supinated position. And then there’s the Brachioradialis. So when you flex your elbow, the MAJORITY of the load (66%) is taken off the biceps.
So the way that most people think they can get around this issue and shift more load onto the biceps is to add a movement it does that the other two don’t, and that’s supination. When the biceps contracts it rotates the forearm externally, which is called supination. So many weightlifters supinate their forearm while they flex their elbow, but HERE’S THE REASON WHY THAT STILL DOESN’T WORK!
If you analyze the physics of this supinating curl, you’ll see there’s actually no resistance against the supination, because each side of the dumbbell exactly balances the other out!
Think of a see-saw. If you have a 200lbs guy sitting on one end, how hard would it be to lift that end and rotate it around the fulcrum? Pretty hard. But if there’s ALSO a 200lbs guy sitting on the other end? No force at all! And that’s what’s happening with the dumbbell. Your hand is the fulcrum, and the force needed to rotate the pinky side of the dumbbell is completely provided by gravity rotating the thumb side down! The real resistance is still only on elbow flexion, which means the brachialis and brachioradialis are still taking most of the load!
So how do you actually create resistance against supination and thereby truly isolate and load the biceps? Research teams at the University of Colorado and Canada have both done it by developing custom-made machines specifically for that purpose.
But luckily, you don’t have to build your own device, because in this video I give you 6 different techniques I’ve developed in order to generate direct resistance against supination with both free weights and cables!
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