In an industry dominated by fad diets and trendy workouts, Jeff Nippard stands out with science-backed training sessions. In his latest work, Nippard revealed his top four biceps exercises that all emphasize a deep stretch to stimulate growth.
Nippard isn’t just a fitness enthusiast; his workouts and training expertise are backed up by years of experience competing as a powerlifter and bodybuilder. Boasting a natural physique and over four million YouTube subscribers, Nippard provides actionable steps to improve your physique. With that in mind, Nippard walked fans through why he favors these four biceps exercises for garnering the best results.
“Here are my top four biceps exercises that all emphasize a deep stretch.”
Offering tips on body positioning, Nippard explains how to maximize tension using incline dumbbell curls.
“First, the incline dumbbell curl. Because the bench places your arms behind you, the biceps will get a bigger stretch this way than by sitting upright. Don’t let your elbows drift forward.
Keep them back throughout the curl. To max out the stretch, try rotating your palms out. Go light your first time.”
While practicing Bayesian cable curls, Nippard believes it’s best to start with your weaker arm and match the reps with the other.
“Second, the Bayesian cable curl. Set up a cable at wrist height, and take two steps forward until your bicep is fully stretched. You should feel deep tension in your biceps right away. Start with your weaker arm and then match the reps with the other.”
Jeff Nippard prefers implementing flat bench preacher curls as a finisher for 15-20 reps.
“Third, the flat bench preacher curl. The dumbbell offers max tension when the bicep is fully stretched and then descending tension throughout the curl. I do these as a finisher for 15-20 reps.”
Lastly, Nippard gave insight into seated high-Bayesian cable curls, offering tips on adjusting the bench and cables.
“Fourth, seated high-Bayesian cable curls. Set the cables at chest height when you’re seated and move the bench far enough forward that you can get your arms back as far as possible. From there, do your curls,” said Jeff Nippard.
Aside from Jeff Nippard, other qualified names have shared their ideal exercises for biceps growth. Most notably, fitness expert and bodybuilder Lee Labrada urges lifters to change their exercises as they age. For biceps growth, Labrada advocated for dumbbell hammer curls.
“Your workouts have to shift from one of primarily putting on muscle and looking good to one of also having those objectives but also paying attention to the fact that your joints may have limitations.”
Meanwhile, nutrition and bodybuilding expert Rich Gaspari named biceps 21s as his favorite movement for stimulating arm growth, sharing tips on how to perform the technique.
“A great exercise to work biceps are 21’s with a cable or barbell. Basically you do 7 half reps from the top of the movement with 7 reps done at the bottom of the movement then finish with 7 full reps. This is a great finishing exercise you can do to really hit biceps.”
From checklists for perfecting the squat, bench press, and deadlift, Jeff Nippard doesn’t hold back when it comes to imparting workout wisdom. Using his tips and techniques, he encourages fans to try out these exercises for bigger biceps.
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