Biceps Workout Tip You'll NEVER Forget!
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Date: 2022-07-15
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Comments and reviews: 10
Dennis
Hey Jeff, I recently began to have nagging soreness in my left forearm, when my palm is upward or facing out. It seems to be the outside larger muscle that I believe is the Brachioradialis. It oddly enough began bothering me on a leg day. I go to the gym at 5: 30 a. m. and I noticed it toward the end of the workout and did no arm exercises that day or anything crazy involving my arms.
Now certain back exercises and a number of bicep exercises can be painful to do. a few of the exercises that really bother that muscle are, bent over barbell rows, traditional cable lat pull downs with a standard bar and my grip/palms facing forward, bicep barbell curls at the bottom of the full eccentric extension down, dumbbell curls at the bottom of the eccentric extension. The bicep curls in particular hurt when my arms are at the full extension down and if I have my palms facing out, but if I do the curls you recommend where I start with my hands turn inward toward me and rotate my hands outward at the concentric top of the curl, it doesn't really bother me. It also doesn't bother me to do T-bar rows, standard cable rows, or bent over dumbbell rows, all when my hands are facing inward toward my body.
After a few days of rest, my arm feels back to normal, but when I get back into the gym after those days and do any type of exercises that bothered me before, the pain slowly comes back. Its not as bad as it was initially, but it has been a nagging, constant pain the last 4 weeks and I have never had this issue before. I have been working out pretty steady for around 13 years now, but I know injuries occur and I am now 37, so I am not a young 20 something guy anymore.
Like most guys, I don't want to sit out of the gym for too long, but I also don't want this to continue or to reinjure myself worse. Are there certain exercises you recommend avoiding or variations of some that will not cause me to miss hitting certain areas of the bicep or back? I also do use the versa grip style straps for back days, which seems to help a little. I am not a heavy lifter by any means, very lean for my height and age, and have never had many injuries except a nagging shoulder pain here and there and a lower, left back issue I have gone to PT for.
Thank you for your time and all the great videos and knowledge. Have a good week!
reply
Hey Jeff, I recently began to have nagging soreness in my left forearm, when my palm is upward or facing out. It seems to be the outside larger muscle that I believe is the Brachioradialis. It oddly enough began bothering me on a leg day. I go to the gym at 5: 30 a. m. and I noticed it toward the end of the workout and did no arm exercises that day or anything crazy involving my arms.
Now certain back exercises and a number of bicep exercises can be painful to do. a few of the exercises that really bother that muscle are, bent over barbell rows, traditional cable lat pull downs with a standard bar and my grip/palms facing forward, bicep barbell curls at the bottom of the full eccentric extension down, dumbbell curls at the bottom of the eccentric extension. The bicep curls in particular hurt when my arms are at the full extension down and if I have my palms facing out, but if I do the curls you recommend where I start with my hands turn inward toward me and rotate my hands outward at the concentric top of the curl, it doesn't really bother me. It also doesn't bother me to do T-bar rows, standard cable rows, or bent over dumbbell rows, all when my hands are facing inward toward my body.
After a few days of rest, my arm feels back to normal, but when I get back into the gym after those days and do any type of exercises that bothered me before, the pain slowly comes back. Its not as bad as it was initially, but it has been a nagging, constant pain the last 4 weeks and I have never had this issue before. I have been working out pretty steady for around 13 years now, but I know injuries occur and I am now 37, so I am not a young 20 something guy anymore.
Like most guys, I don't want to sit out of the gym for too long, but I also don't want this to continue or to reinjure myself worse. Are there certain exercises you recommend avoiding or variations of some that will not cause me to miss hitting certain areas of the bicep or back? I also do use the versa grip style straps for back days, which seems to help a little. I am not a heavy lifter by any means, very lean for my height and age, and have never had many injuries except a nagging shoulder pain here and there and a lower, left back issue I have gone to PT for.
Thank you for your time and all the great videos and knowledge. Have a good week!
reply
AltiboxTV
Why is it that I have gone to PT etc and I have gotten all these exersices to help with my clicking and a little aching shoulder (Might do MR idk) but if I come and do dips or in general try to do some leaning/scapula drop/dip drop with half pronated (aka internally rotating) my shoulder click is fixed for a while. Seems the same with supinated dip or neutral. Same with massage it temporarily fixes it. It clicks when I try to do the face pull external movement but not always if I for example retract, depress and hold the scapula in place. If I do side raises (the scapula plane) it feels like shoulder left is going forward and my rear delts need to be more tight but I do lean more naturally to the right when picing up stuff from ground or behind me. It feels weird that this is happening tbh and what do you think it could be. thank you je
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Why is it that I have gone to PT etc and I have gotten all these exersices to help with my clicking and a little aching shoulder (Might do MR idk) but if I come and do dips or in general try to do some leaning/scapula drop/dip drop with half pronated (aka internally rotating) my shoulder click is fixed for a while. Seems the same with supinated dip or neutral. Same with massage it temporarily fixes it. It clicks when I try to do the face pull external movement but not always if I for example retract, depress and hold the scapula in place. If I do side raises (the scapula plane) it feels like shoulder left is going forward and my rear delts need to be more tight but I do lean more naturally to the right when picing up stuff from ground or behind me. It feels weird that this is happening tbh and what do you think it could be. thank you je
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Rodrigo
You talk a lot about muscle imbalances. My question is: how do you fix those imbalances, when you have some limiting factor on one side?
My concrete example is: I had a stroke a year and a half ago. I'm almost fully recovered, but one lingering side-effect is that my left hand is much weaker than my right one. This means that when I do (as you suggest on your 22-days arm workout) hammer curls, I'm able to do much fewer reps with my left arm, not because of my biceps, but because soon I can't grip the dumbbell any longer.
Should I simply forget the biceps, or at least exercises that this weakness will limit, until I can work on my grip (which may never improve fully, it seems that it's a common affliction post-stroke?
Not sure if I'll make the 2h cut for questions, but hope you read it. Thanks!
reply
You talk a lot about muscle imbalances. My question is: how do you fix those imbalances, when you have some limiting factor on one side?
My concrete example is: I had a stroke a year and a half ago. I'm almost fully recovered, but one lingering side-effect is that my left hand is much weaker than my right one. This means that when I do (as you suggest on your 22-days arm workout) hammer curls, I'm able to do much fewer reps with my left arm, not because of my biceps, but because soon I can't grip the dumbbell any longer.
Should I simply forget the biceps, or at least exercises that this weakness will limit, until I can work on my grip (which may never improve fully, it seems that it's a common affliction post-stroke?
Not sure if I'll make the 2h cut for questions, but hope you read it. Thanks!
reply
50
Jeff. I ended up with a distal bicep tendon tear in each arm. They happened about a year apart from each other. Not complete tears. One was bad enough to get repaired, as it was a full thickness tear, and hanging on by a thread. The surgery was done this past March. It's doing awesome now. The other arm is a minor tear as per the MRI. Surgeon says less than 10% tear and no surgery required. I can train carefully, but it does hurt. Even with the same sleeve that you're using, and a velcro band brace during pullups. Question. How long are we looking at for this thing to heal. Any recommendations for training, yet healing at the same time? Quite tired of it. Jack.
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Jeff. I ended up with a distal bicep tendon tear in each arm. They happened about a year apart from each other. Not complete tears. One was bad enough to get repaired, as it was a full thickness tear, and hanging on by a thread. The surgery was done this past March. It's doing awesome now. The other arm is a minor tear as per the MRI. Surgeon says less than 10% tear and no surgery required. I can train carefully, but it does hurt. Even with the same sleeve that you're using, and a velcro band brace during pullups. Question. How long are we looking at for this thing to heal. Any recommendations for training, yet healing at the same time? Quite tired of it. Jack.
reply
The
Just use a straight bar it s simple if you have bad wrists because you don t train properly and have messed them up use dumbells. No hate on Jeff he has great natty body but he makes things more complicated than they need to be! The best physiques ever came before the internet and all this science stuff. Don t watch videos go a gym and find out what works for you! You know like they used to before the internet made everyone a excuse filled lazy dumbass
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Just use a straight bar it s simple if you have bad wrists because you don t train properly and have messed them up use dumbells. No hate on Jeff he has great natty body but he makes things more complicated than they need to be! The best physiques ever came before the internet and all this science stuff. Don t watch videos go a gym and find out what works for you! You know like they used to before the internet made everyone a excuse filled lazy dumbass
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LimitIsIllusion
My favorite bicep finisher is a waiter curl with a small adjustment. Grab the top of the dumbbell with your fingers and extend your wrists and keep them like that throughout the rep. This will force you to activate the forearm muscles that extend your wrists which are antagonistic to your forearm flexors to so they'll be removed from the movement to isolate your biceps as much as possible.
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My favorite bicep finisher is a waiter curl with a small adjustment. Grab the top of the dumbbell with your fingers and extend your wrists and keep them like that throughout the rep. This will force you to activate the forearm muscles that extend your wrists which are antagonistic to your forearm flexors to so they'll be removed from the movement to isolate your biceps as much as possible.
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ATHLEAN-X
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!
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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!
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Brian
This is a fantastic review and even further illustration on how you can get better biceps. I don't often use the EZ bar, but Jeff is right on target with that grip approach with it. This has made such a difference in my own training. I have terrible biceps genetics and since using Jeff's techniques I actually have much better development now.
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This is a fantastic review and even further illustration on how you can get better biceps. I don't often use the EZ bar, but Jeff is right on target with that grip approach with it. This has made such a difference in my own training. I have terrible biceps genetics and since using Jeff's techniques I actually have much better development now.
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Justified
More skeleton please. I'm interested in spinal column dynamics. Especially lower spine and spine/hip junction.
I have some degeneration there and would like to know more about how exercises effect that area. For instance, what exercises are bad for the spinal column.
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More skeleton please. I'm interested in spinal column dynamics. Especially lower spine and spine/hip junction.
I have some degeneration there and would like to know more about how exercises effect that area. For instance, what exercises are bad for the spinal column.
reply
TheyCallMeJay
Jeff is a literal genius, he s out here not only giving us tips and trying to helps us but he s out here explaining it in depth and wiping out bone models and other videos drawing on himself, he is a true champ an amazing athlete, entertainer, and teacher.
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Jeff is a literal genius, he s out here not only giving us tips and trying to helps us but he s out here explaining it in depth and wiping out bone models and other videos drawing on himself, he is a true champ an amazing athlete, entertainer, and teacher.
reply
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