3-D BICEPS EXERCISE – Make Those Biceps “POP” With This 1 Exercise!
Build 3-D BICEPS with athleanx.com There are biceps exercises and then there are BICEPS EXERCISES. What’s the difference? It’s that the only bicep exercise that is capable of building bigger biceps is one that trains the muscle exactly the way that it is physiologically built to be trained. Let me explain. The biceps muscle functions to flex the elbow as it does in a traditional barbell curl or concentration curl, supinate the wrist (meaning to turn the wrist upwards as you can with a dumbbell), and flex the shoulder. It’s this last one that tends to trip up some who do bicep workout after bicep workout but never seem to get results. In order to get the best results from your biceps exercises and to make them pop you should be focusing on exercises that include ALL three movements in one. That’s what this 3-D biceps exercise does. For more biceps building exercises head over to http and grab the 90 day elite training program by celebrity pro athlete trainer Jeff Cavaliere, ATHLEAN-X! If you want to look like an athlete you’ve got to train like an athlete.
Video Rating: 4 / 5
Tagged with: athleanx-app-bicep • excersises-that-pop-biceps • how-much-does-zac-efron-weigh • how-to-get-zac-efrons-biceps-workout • zac-efron-weight-training-plan
Filed under: Ab Workout Advice
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Hey i am 17 years old and want biceps like zac efron in high school musical 2. ..please tell me how much dumbell weight should i use,, i have been working out for 2 years but my biceps are not getting ripped like him,,, please help me out…
Gonna try this one. Great vids.
@SpicyHatred a kneeling down bicep curl exercise would not put any significant strain on the back. The weight can’t be too heavy with this position just keep your back straight like Jeff does here to maintain proper form.
@LordSauceness He isn’t showing workouts to bodybuild, he is showing workouts that would get you stronger and help you become a better athlete. There is a difference between trying to get really big muscles and trying to just get stronger because not everyone wants to get bigger. Just stronger
Hi, great video(: I’m just wondering if doing this would strain the lower back? I’m a still growing and I’m afraid I’ll damage my growth plates in some way
thanks(:
His video’s and workouts are amazing. I have added many of them when I go to the gym. Thanks for all the videos!
Is taking protein shakes when you’re 14 bad? I workout 4 days out of 7. The other three days I play soccer or train boxing. By the way I do 20 minutes of cardio every day i work out. I weigh 147 pounds and I am 5″10, I have 15% bodyfat.
Please similar video about triceps. I already feel my biceps getting bigger, since i changed the way i trained it, but i still have problems with the trizeps. Hope you can help. !!! (THUMBS UP, if you also have triceps problems)
I respect your knowledge & physique but it is impossible to change the shape of your muscles
( 3D?). All anyone can do is make them bigger, reduce calories to remove fat and whatever your left with is due to your genetics.
The most efficient way to do this is lift heavy weight to engage more fibres using basic movements in the 4-6 rep range. Dicking around with small weights will only get you small muscles.
Your physique is most excellent, but small in terms of bodybuilding.
All I saw was fat on my arms when I was testing how the biceps get their workout…
Hey Jeff, Are you ever sick??
Where can I go to get good cable bans like the ones u have?, mine keep tearing
is his supplement good for gaining muscle weight i want to gain 20 pounds ov muscle is his 3 step supplement help in my goal?
This already exists its called a zercher curl
Jeff,
How would this be achieved with dumbbells?
looks like a kick-ass workout.
You could call these exercise Forced Overhead Concentration Curls. Since you are forcing them towards the back of your head and the formation is very similar to a conventional concentration curl. Thanks Jeff For another great video. I see a lot of mistakes I have made in my own training by watching your videos and most of my mistakes were not recognizing/training in a manner that would stimulate the entire muscle. I have changed up and more focused. This change has gotten me more lean and hard.
This excercise is great! I added this to my usual Back and Bi routine yesterday and I got a burn like I have never felt! Thanks as always.
Hey Jeff,
Can we do the same exercise using dumbbells and a bench? By standing behind the bench and laying our arms on it when it’s set to a declined degree, curling (similar to a concentration curl, bench is set to a lower degree) and after completing the curl, we lift our arm off the bench to finish the movement?
Thank you,
every person in a workout video looks like they flexin the whole time
Awesome vid thank you..
I just bought the program and today was only day 2..I love it…the ladder conditioning I think is going to be my favorite..I thought I would hate it, but man I just finished and feel great (winded but great!!!). I am really glad I invested..I have tried the P90X and Supreme 90 and on day two I feel like I am getting a better workout. I think it’s the exercises..not your typical body building stuff..Plus I think it’s great you give these free videos. Keep up the good work Kudo’s to you!!!
@DarkNatasX plus he is showing how the muscle contracts, and works.
@vegeta2030 hes a physical therapist, so yes he knows different workout, but thats why he gives us these videos. all you have to do is change your diet, and follow his advise.
@samsuperman97
No… I don’t think that.
I think that he has ALL the time in the world to perfect his work outs and diet… unlike normal people that are caught in the spiral of life…