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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Stop Doing This Biceps Curl (I M BEGGING YOU)

Stop Doing This Biceps Curl (I M BEGGING YOU)

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Rating: 4.5; Vote: 2
Of all the biceps curl variations out there, there is one in particular that has seemed to have drawn the ire of some without actually knowing why they feel the way they do. In this video, I m going to break down the Waiter s Curl. We ll take a look at the exercise in regards to its effectiveness as a biceps exercise and specifically, its ability to more efficiently target the long head of the biceps. First, some believe that the waiter s curl doesn t have enough supination in order to build bigger biceps. This one is actually just blatantly incorrect. Not only is this biceps exercise being performed from a position of supination but it also allows for active supination during the movement. It starts with taking the right grip on the dumbbell. Instead of gripping the sides of the dumbbell you have to be sure that you place your hands and fingers flat against the undersurface of the dumbbell. Push through the pinky side heel of your palm and allow the wrists to bend back as you lift to maximize the supination. Next, the idea that this is an unnatural or weird exercise is not understood. In fact, biomechanically it is quite similar to the rope curl. It s also occurring predominantly in a hinge joint that is known for its ability to restrict unnatural motion. When compared to the narrow grip knurling on an EZ Bar, you ll see that the width is almost the same. Not only is this not dangerous but it also is allowing for an opportunity to increase the engagement of the long head of the biceps, the head of the biceps most known for adding the biceps peak and height. Jeb points out that the range of motion on this biceps curl variation is limited at the bottom of the rep because you can t comfortably extend the elbows all the way down. This is in fact true. The problem comes from the fact that some will often confuse an exercises range of motion with the range of motion possible at the joint performing the exercise. The bottom 20 degrees of a stranding curl are not all that effective for producing overload on the biceps. This is the reason that some will perform a seated barbell curl, which limits the more dominant contribution of the brachialis and brachioradialis in this early range and lets the biceps do more of the work in the range that they naturally want to work in. If the contention is made that the line of pull on the biceps is unfavorable, it almost always signals a red flag that not enough knowledge of anatomy and biomechanics led to this assumption. This is because the biceps is actually a two headed muscle with separate attachments (proximally - and technically even in the forearm as well. When a more narrow grip is assumed, the shoulder becomes internally rotated. This positions the tendon of the long head in an actual better line of pull, allowing the performer of the exercise to get better engagement of this often times weaker biceps head. Jeb said he heard that the waiter s curl creates negative feedback of instability at the shoulder and elbow joint which is easily mistaken for increased biceps tension. My answer? Jesse, I thought you said that Jeb graduated elementary school? Jeb also felt that the exercise could be stressful on the wrists. Indeed it can, if it is does incorrectly. It starts again with grabbing the dumbbell properly and placing the hands right on the undersurface of the dumbbell. From here, you need to allow natural wrist extension as you raise the dumbbell up on every rep. Not only does this improve the effect of the movement but it also provides more wrist stability. Wrist extension is the strongest position for the wrist, not the opposite. The assertion that an alternating dumbbell biceps curl is better is like saying that the bench press is better than a crossover. They accomplish different things and hit the muscle differently. I actually ranked the alternating curls as my favorite biceps exercise in the bicep exercises ranked video. Here however, when the goal is to better hit the long head of the biceps - this is a superior choice. Finally, just because you can load other exercises for biceps more doesn t mean that you don t want to perform this one. Remember, tension is the language of muscles. Finding out more ways than just loading weight on the bar is crucial for maximizing overload and growth in the long run.
Date: 2022-09-06

Comments and reviews: 14


My burning question is what do I have to do to get a training session with Jeff?
I know that won't happen so my serious question is how do I break through plateaus? I work out at home and I change routines every 12 weeks. Even when I went to a gym, breaking plateaus was a problem. I have proper nutrition and feel like I'm generally doing everything I should be doing. Since I can't seem to break plateaus I've been stuck at the same weight and I'm not adding muscle. I want to stay natural and get as big as I can. Maybe I hit my peak, but I feel like I can still grow.
Alternative question is what are good exercises to increase hamstring flexibility? I can't deadlift with full range and I can't squat with full range unless my heels are elevated. Having more flexibility in general is a good thing. Thanks.
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Absolutely LOVE this exercise. I do the chest supported on a high incline bench version just to get the legs out of the way. After implementing this into my routine my biceps really responded. Especially if you end the workout with like a cluster / superset or (if you're feeling extra brutal that day) a 'run the rack' of them with descending weight once you can't get any more acceptable form reps with the current dumbbell. Thanks, Jeff. I don't pay much attention to those people that make videos about practically everything you do/say. I've been following your workouts and training advice for over a decade and have kept perfectly healthy, safe & in great shape. Thank you again for always sharing your knowledge, tips, tricks and comedy with Jesse with us.
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Question: Both of my arms have excessive elbow carrying angles (this is not due to an accident. I have always wondered if I should adapt the way I do biceps curls. If I perform a straight curl with my bicep facing directly forward, the trajectory of the dumbbell is slightly diagonal, whereas if I ensure the dumbbell remains perpendicular to the floor for the entire range of motion, my bicep is facing slightly inward. I face similar issues when I do skullcrushers and overhead tricep extensions. How should I perform these movements: should I make sure the dumbbell travels in a straight line and position my arms accordingly? I hope my question is clear. Thanks!
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Since I saw a few comments unsure or being confused/not sure of results: With normal curls you rely more on the weight, with people usually just doing them. With the waiters curl, you have to use a decent weight (It can't be so light that it doesnt tax your muscles, or so heavy you can only do 2 or 3) and instead focus on squeezing the bicep as you lift up. Do normal curls or bicep exercises first, and then finish with the waiters curl, focusing on squeezing as hard as you can. You have to push through the burn and really focus on that mind muscle connection. Do it right and the feeling afterwards will be insane. Cheers
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Yesterday after a decline bench workout, I started doing a 20kg dumbbell bench press and was not able to finish the last 2 reps of my set because one of my arms was not able to push to the end. I took a break and finished the last 2 reps, but on the next set with 18kg was the same issue, same with the third set after that with 16kg.
In all three cases, the weight didn't feel too heavy, the first 6 reps were always going slowly, but smoothly, I did not feel any pain in my muscles or a nerve being pinched, so I was just left confused.
What would be the cause of this lack of power in one arm?
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What can you do to help with the ulnar nerve while doing isolation exercises? I've been working through ulnar nerve entrapment issues and am finally almost back to where I was after taking 6 weeks off, and then returning to the gym for the past month.
But I've only focused on compound movements, as to I'm afraid to do isolation exercises which I think may have caused the problem to begin with. Should I wait till I'm 100 percent heal and/or just not worry about isolation exercises? Thanks.
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Question: i think i hurt my wrist because of wrong exexution of the waiter curl. i used to put the dumbbell on my fingers. also i didnt get my hand under the DB at at the top (that put a lot of pressure on my wrist trying to maintain a straight hand so the DP wont fall down.
now i get pain in my inner wrist (ulna side) doing Bench Press/db press (also uncomfprtable feeling at inner elbow - golf elbow. can you help me to fix this issue? thank you
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Hey Jeff, I had a question about my training split. Usually I do push pull legs, and its worked great for me so far. I have seen many improvements in both strength, and muscle in all 3 areas of my body! My issue is however, I always feel like I am not prepared for Leg day when it comes back around, should I just do the day while still sore? Or would it be an issue with my training and split itself, Thanks Jeff!
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I have seen so many people come in with micro-tears or worse, at the medial side of the elbow joint from not strengthening from full extension at a lighter weight. They just ignore that 20% portion of the muscle. We all know the origin and insertion are the weakest parts of any muscle. Ignoring them, which I m not suggesting you are doing, is a mistake in my opinion. Can you address this?
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Jeff, you made a comment when working out at Jesse's gym. You said you liked the incline bench because it was at a 30-degree angle. I've always wondered what the proper angle was. My question is, what is the appropriate angle for a decline bench, and is there any other bench set up angles for other exercises we should know? Thanks for all the great information you put out.
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In the past few years I have seen this optimal wave going on in the fitness community. But in the gym I see a bro doing all those little unsafe exercises and having 20% les range of motion. But still bro is huge.
Then I realize that is it worth to be paranoid about being optimal in every movement I do rather than just lifting weights with good(not the best) form?
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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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I find these pretty uncomfortable as my gym doesn't have those nice flat plate-like dumbell ends like in this video, nor are the dumbells hex shape - they're like a chunky spherical version of the hex, with a lot less surface area for the dumbell to sit on the hands, so I never feel I have a good grip on them as the weight increases. Shame.
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They only target Jeff because he has a massive audience anyone will watch their videos if they mention Jeff in them. His advice has never gone wrong for me. Watching his videos and making my own workouts has helped me alot, his PPL split is the best one out their though I added some tweaks for me. Both Jeff cavalier and Jeff Nipard are GOAT
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