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Biceps Size & Peak Exercise (BEGINNER TO ADVANCED)

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Rating: 4.0; Vote: 1

t do all that much for helping you to aesthetically chisel out noticeable peaks. In this video however, I-m going to show you an exercise that will help you to build biceps size and mass and can be done from beginner to advanced levels. The mistake that beginners make when it comes to building bigger arms is that they focus on doing too many specialty exercises. They spend a lot of time doing concentration curls, preacher curls, etc without allowing themselves to exert most of their energy doing exercises that will allow them to load up the weight and lift heavy while having a large impact on their biceps. The underhand row is one of the best exercises for building bigger biceps while having many other benefits as well. By requiring that you hinge properly at the hips, this mass building arm exercise also teaches you how to set up for the deadlift. We know that the deadlift is one of the best overall mass and strength builders, but if you do it the wrong way you could end up injuring your back. This version of the row also provides you with an opportunity to set aside the smaller dumbbell curls for heavier weights so that you can add mass to your arms more quickly. With some help from the lats, you will be able to push your biceps past their normal comfort zone in order to squeeze more size out of them. The target of the bar is important on this exercise as well. If you pull the bar to your lower belly or under your rib cage, you-ll notice that you only get about ninety degrees of bend at the elbows. This limits the amount of biceps involvement and contraction that you can get. If on the other hand you pull the bar higher up on the chest, you-ll notice that you can get almost 120 degrees of flexion and a much stronger contraction. Finally, by requiring you to maintain a stabile lower back throughout the movement, you-re strengthening your back to be able to handle some of the heavier exercises that you-ll face as you become more advanced. Overall, this biceps size and mass builder is much more valuable to you as a lifter regardless of whether you are a beginner or advanced. For a complete program that helps you to add up to an inch or more to your arms in just 6 weeks, head to and get the Ultimate Arms program. Train your entire body but specialize on the size for your arms with this 3 phase workout routine
Date: 2022-04-22

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Comments and reviews: 10

SlickRick#24
Hey Jeff, my name is Ricky. Just wanted to ask you about some supplements, such as things that are now popular these days like -deer antler velvet extract- and other things like CLA fat burners and what effects it has on the body specifically? And how to take these supplements, and how long to take them for, or if you need to take any precautions when taking theses things. I'm concerned about this supplements because I feel like people abuse them. I just barely started taking these supplements and I want to know how to do it the right way. I researched something's myself but I can't quite get what I'm looking for maybe you can tell us a little bit about these things I would really appreciate it! I'm sure we all would! Thanks Jeff you're the man!
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Zamiel
Hi Jeff!
Could you do a video about. basically, What is better or if its ok to train 2 muscles a day 3 times a week or 1 muscle group everyday? I ask this because, when i do some shoulder works outs or anything else and then do a second muscle group. I am exhausted haha and I can't give 110% to my secondary muscle group. for example the other day i did Shoulder workout using your workouts. then when I went for biceps. I was already tired. and could not perform 110%. Is it ok to train 1 muscle group a day? and perform 200%? What do you advise? Maybe make a video about it! thanks a lot!
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Kai
hey jeff, first of all, you are a great coach and i love the way you teach and share your knowledge with us. which leeds me to my problem, as i really like your idea of this underhand row, i always have problems with hurting wrists when i do stuff like that. its like i cant turn them enough, so my palms are not facing my body parallel and then start hurting under tension. i got that problem with every excercise using that grip. normal barbell curls are nearly impossible, so i only use the EZ bar. you got any tips on how to work on that or is it just something i cant do anything about?
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Budget
I must have almost all you video's on my phone now: )
One question though, there is an -Assisted- pull up machine in my Gym I use for Tricep push up work, but I see it has a very close grip bar above (with 2 other slightly wider grips) is this going to be beneficial for Biceps workout? I am just trying to find some other Bicep exerices to do (along side all the Ones you have got me doing already) plus your thoughts on the wider grips for any chest work? Thanks: )
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King
Thanks Jeff, I was wondering what else I can do for arms too - curls CAN get pretty boring. I hang from the chin up bar and use bands as my finisher now thanks to you in a another video - love it. I noticed you doing these Underhand Rows for a bit in another video and I was wondering about them and now you explained it - and now I got a new bicep move.
Oh, and Holm was pretty impressive wasn't she? Total shocker.
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Siddharth
surprisingly. when I tried the previous workout, keeping the barbell below my ribcage. or near bellybutton. it somehow didn't work for me. i tried watching the video several times to get every thing right. but still didn't effect my biceps as much as other parts of my body. so i tried moving higher, just like it's shown in the video. and it worked for me. so I'm glad you have made a video about it
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David
Jeff. I liked that montage you put into the end of this video. Although I am not a beginner, I remember when I was one. We all start out with those weak, undefined arms, but all kids need to know that with hard work and listening to the -right- coaches, like you, strength and size are sure to follow as seen in those clips back to back of your younger years compared with now.
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Gary
Yo Jeff
I consider my weight training to be satisfactory for the 10-3 rep range (I personally like 6-3) with 1-3 minutes rest. But I have started circuit training and I am toasted really quickly and just drained of energy making simple exercises really hard, I-m a pool of sweat. Any suggestions?
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Jere
There is no bicep -peak- exercises, the only thing you can do is conract your muscle fibers and grow the bicep but the peak comes from genetics, anyone can't have a high bicep peak it's all about your genetic blueprint what kind of physique you can achieve.
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LT
Seated concentration curls with full supination, thats how i got big ass arms from doing them very young, did cause underdevelopment for my forearms which i fixed now. i train with MUCH lower weight than most people in the gym, but have bigger arms.
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