Bodybuilding Simplified: Biceps

trainer winny
trainer winny
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Published 2024-04-06
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Another episode of Bodybuilding Simplified is here! Today we will take a look at biceps! I will tell you exactly which types of exercises and which types of movement patterns you should do. For the biceps, the main 3 types of exercises that you need to do, are the main biceps curl, the brachialis and brachioradialis focused curl, and a peak focused curl.These are the main biceps curl exercises that i recommend: barbell curl, dumbbell curl, and if you cant do any of these exercises because it hurts your wrists, you can try doing it with an ez-bar. And here are the brachialis and brachioradialis focused curl variations that i recommend: hammer curl, or any other type of curl with overhand grip. And here are the exercises that target the peak of the biceps: preacher curl, concetration curl. We will also go over what to do if your biceps are small/lagging behind. We will also go over the number of workouts per week, number of sets per week, and all the rep ranges like 5-8, 8-12, 12-15, 20-25/30.


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All Comments (21)
  • @jessejames5147
    started your full body dumbbell workout plan back in late february and it's been helping a lot; i have full confidence in my legs, so having you start it with upper body has me seeing all the clear distinctions between each muscle more visibly! Thanks winny!!
  • @kamil3214532145
    Thx man, now i am doing all 3. Bicep Curl, Hammer Curl, Concentraction Curl.
  • @riversthompson6532
    i watch every video in this series, they are so helpful! thank you so much, keep up the good work
  • @Maiyc0
    I discovered you channel recently. Best bodybuilding channel. GOAT
  • @maximodelavega6421
    I use the preacher curl as a main exercise and it has worked wonderfully. And the logic of Main and secondary afterwards is on point. As always, great video.
  • @jack06fitzy
    I love how all of these videos are formatted in the exact same way, so there’s no confusion or missed information, going to guess quads is coming next (they’re getting released in the same order as the tier list videos 😂). Great video once again 👊
  • @Sir_Lewice
    I've been stressing over bicep training for the past few days. This video really helped me out. I absolutely love this bodybuilding simplified series.
  • @rubenbravo5064
    Great content man! I think that you should do another video, like you did in the past, talking about workout splits such as upper-lower, PPL, Arnold Split...
  • @zachary1411
    I love your videos winny, another great upload. Im trying biceps first thing on my next pullday
  • @aaryansharma344
    Duhh these animations are just so relaxing which makes the video more interesting!! Keep on the good work bud..
  • @buzz1080
    I was doing biceps workout as first during pull day. Felt really good.
    I was curious, what is gonna happen if I will do it as the last workout. I felt weak because of my back training.
    Biceps first is the way. At least for me.

    And thanks for the video, I can see huge improvment.
  • @ez_really6223
    Weighted chin-ups and weighted neutral grip pull-ups are gold exercises for biceps and forearm as well. Nothing pumps hands better in my case
  • @aaaaasaaaaaaaaaaaaaaaaaaaa3758
    Hey man, I just got back into the gym after not being able to eat for a long time I dropped down from a 140 to 116 really fast and It's been really hard to get myself back up to what I used to be and to exercise properly but your videos have really helped me I enjoy your content and I think your video style is funny I'm going through a really tough time right now and the gym is the only way I feel like I can make it through please keep up the great content dog 🤟💪
  • @metapod3435
    Thanks this makes my arm day more enjoyable. I'm glad I'm implementing 3 biceps exercises on my arm day except my Upper Lower Split. Time to add more...