He Did This One Biceps Exercise for 30 Days (WOW!!)

  • If you want to build bigger biceps peaks that look like mountains sitting on your arms, then I’m going to ask you to include this one dumbbell curl variation into your biceps training. All you’ll need is a single dumbbell and proper technique to build bicep peaks that rival Mount Vesuvius. In this video, I am going to show you how this one exercise will not only help to increase the height of your biceps peaks, but I’m bringing in Jesse to show off the results he got from adding this exercise to his training over the last 30 days.
    I’ve told this story a number of times, but when I was younger and wanted big arms like the action heroes I saw in movies, my brother gave me access to a single dumbbell. For someone wanting to build big biceps, a single dumbbell doesn’t sound like much to build big biceps, let alone tall biceps. However, having seen a professional bodybuilder claim to build his giant biceps using the exercise I show you in this video (one that requires just one single dumbbell), it became my go-to exercise until I was able to gain access to more equipment and ultimately it went on the back-burner.
    When Jesse asked me what he could do to help increase the height of his biceps peaks, I immediately thought back to this exercise and told him to include it into his training and to report back in 30 days to see if there were any noticeable results. Full-disclosure, Jesse didn’t do this exercise for 30 consecutive days; it was over a 30 day period in his current training split. That averaged 9-12 times in that period that he made use of this biceps peaks curl.
    I told Jesse that for the next 30 days, that whenever his programming called for him to do traditional dumbbell or barbell curls, that he should swap them out for this waiter curl variation to increase the height of his biceps. Now, he still included rows and weighted chins in his training, so not all bicep work was removed for this exercise; just the standard curls. At the end of the 30 days, Jesse noticed that the height of the bicep peaks were increasing and that his biceps stood noticeably taller.
    This exercise is awesome for building bicep peaks because it targets the long head of the biceps and not only that, but to perform the movement correctly, it requires the use of the biceps master tip - taking the wrists out of the movement. Turn the dumbbell on its side and grab the underside of the top of the dumbbell, holding the dumbbell as far down as your arms will allow, making sure the very top of dumbbell is parallel to the ground. Curl the weight up, making sure to get peak contraction of the long head off the biceps. The key here, however, is to make sure that the top of the dumbbell stays parallel to the floor (taking the wrists completely out of the equation as the master tip instructs). Return the weight back to its starting position, but again, take the wrists out and keep the dumbbell’s ends parallel to the floor.
    So, next time you are looking build the peaks of your biceps and increase the height at which they stand; I want you to incorporate this variation of the waiter curl into your training. I want you to remember the key aspect of the technique on this exercise which comes from removing the wrists contribution to the movement. Regardless of what exercises you do, whether to build your bicep peak or not, I want you to remember that it’s not just what exercises you do, but how you do them. By putting the science back in strength, I want to make sure that you are getting the most out of everything you do so that you can see the absolute best results.
    If you are looking for a science based step-by-step workout plan that helps you to build muscle by getting the most out of every exercise you do, head to the link below and get the ATHLEAN-X Training System. See how training like an athlete and taking your training more seriously can speed up the gains you get and help you keep them for years to come.
    For more videos on how to build bigger arms or taller bicep peaks, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a video when we put one out.
    Build Muscle in 90 Days - athleanx.com/x/my-workouts
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    ATHLEAN-X™  Vor 5 Monate +942

    NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • ɨ ʐ m
      ɨ ʐ m Vor 2 Tage

      I thought this was a new video , I could of sworn I was subscribed to your channel. Definitely trying this tonight.

    • EZOSTO
      EZOSTO Vor 11 Tage

      ATHLEAN-X™ I like how even though you are bigger than him u still acknowledge his efforts I’m 21 and my body type is more meso ectomorph how can I get it like yours exactly like yours this is my instgram ezosto_streetwear dm me for pictures thanks bro love your content ❤️

    • KD Helmert
      KD Helmert Vor 16 Tage

      How many pounds or what size is that dumbbell?

    • xD Cx
      xD Cx Vor 23 Tage

      How many sets and reps please?

    • AlphaMae
      AlphaMae Vor 25 Tage

      If I were to do this by holding my hands in the middle of an ez bar
      doing the same motion... will I get the same results??

  • Entroxity
    Entroxity Vor 3 Stunden

    0:00 I thought he was pointing out parts of the biceps in the beginning until he started blurting our zodiac signs 😂

  • Hi Hi
    Hi Hi Vor 8 Stunden

    If I dont her sore do I get gains

  • Tulasi Krishna Siram

    I like Jessy's astronomy classes as much as Jeff's anatomy classes. 😍

  • Shivam Singh
    Shivam Singh Vor Tag

    Can i do this with heavy books because I am at home quarantine so I I don't have my gym equipment.

  • Ramon Briones
    Ramon Briones Vor Tag

    I thought that intro was Jessie Killin it lol..😬😳

  • bas1c CZ
    bas1c CZ Vor Tag

    I guess this guy is sooooo steroid

  • Baz H
    Baz H Vor Tag

    Jeff's biceps are insane😅

  • mad one
    mad one Vor 2 Tage +1

    How many muscles are in our penis and how to hit every muscles of it

  • William_ _Kryptofan.

    Do it with two dumbbells in each hand

  • Rajesh Roger
    Rajesh Roger Vor 2 Tage

    that guy looks like he has a nice ass

  • capital gamer
    capital gamer Vor 2 Tage

    It's a hammer curl ?

  • Reese Dissinger
    Reese Dissinger Vor 2 Tage

    What if you don’t have a dumb bell

  • Giuseppi Durso
    Giuseppi Durso Vor 2 Tage

    I’m recovering from an injury of the long head of my bicep. Probably about 95% recovered. Would this not be the best exercise for me because of the posture i am putting your shoulders in? I noticed that if i keep my posture throughout the day, my bicep would hurt less in the earlier days of my recovery. Thoughts?

  • Josh Bennett
    Josh Bennett Vor 2 Tage

    Been doing this buy I have hex dumbbells and it's awkward and doesn't feel like it's doing much. Anyone else have this issue and a solution?

  • ɨ ʐ m
    ɨ ʐ m Vor 2 Tage

    Thanks, definitely trying that out later tonight. Big Ups

  • ToddsTravelTips
    ToddsTravelTips Vor 3 Tage

    Great video! Missed the intro though... who doesn't love sharks and lazer beams???

  • sniper47 2003
    sniper47 2003 Vor 3 Tage

    Ooh Jeff those arms getting big💪💪💪

  • The Seb Man
    The Seb Man Vor 3 Tage

    his arms look disgusting

  • Franck Marteen
    Franck Marteen Vor 3 Tage

    All natural 😂

  • Siema Wiesiu
    Siema Wiesiu Vor 3 Tage

    I love this duo

  • wade marchand
    wade marchand Vor 3 Tage

    Going to incorporate these “plate” dumbbell curls can’t wait til next workout

  • Gamma Smash
    Gamma Smash Vor 3 Tage

    Definitely going to try this.

  • Somya Sharma
    Somya Sharma Vor 4 Tage

    The only master I do has bation

  • Landon Holmes
    Landon Holmes Vor 4 Tage +1

    You gotta exercise triceps just as much

  • Will B
    Will B Vor 4 Tage

    Congrats Jeff! Keeping the wrist bent back really does make a difference. I can feel the difference in the curl when I do it. Thanks for this vid and the tips!

  • Faizaankhan Pathan
    Faizaankhan Pathan Vor 5 Tage


  • andrew parente
    andrew parente Vor 5 Tage

    showing jesse some love yaaa

  • Rockets #1
    Rockets #1 Vor 5 Tage

    Rumor has it Jeff's biceps are the astronomical map we study today

  • Don Seemayer
    Don Seemayer Vor 6 Tage

    Sharks please. Lol definitely sharks.....

  • Joey Munoz
    Joey Munoz Vor 6 Tage +1

    So Jesse is getting kinda swole lol he's made some gains!!

  • rbla51 reef
    rbla51 reef Vor 6 Tage

    His face look like a Somalian pirate

  • Ronald Schwab
    Ronald Schwab Vor 6 Tage +1

    Jesse, you're doing awesome. I, too, have used the goblet curls and have had great results. it's fun to be finally getting comments from other people, especially those I haven't seen in awhile. Thanks Jeff for all you do and your inspiration.

  • APM M
    APM M Vor 7 Tage +1

    Lifting weights is killing your gains 😉

  • Samuel St Peter
    Samuel St Peter Vor 7 Tage

    Would this be a good finisher exercise for arm day

  • Mark Trepka
    Mark Trepka Vor 7 Tage

    I would like to see more cow bells

  • Demigod
    Demigod Vor 7 Tage

    *Why am I seeing drew brinksy*

  • Cody Brandt
    Cody Brandt Vor 7 Tage

    Jeff's biceps are just silly...

  • Connor Kermode
    Connor Kermode Vor 7 Tage

    It looks gross bro you need to bulk yu only got big arms

  • Mxauims0D0M
    Mxauims0D0M Vor 7 Tage

    I wanna see you and Ryan in the same video debunking really bad training videos :) you guys are the most popular right now no doubt ... What's the story with officialthenx why is your names so similar

  • jose morales
    jose morales Vor 8 Tage

    How many reps and sets? Or were they random?

  • yolanda jerginson
    yolanda jerginson Vor 8 Tage

    Can someone have -5% BF? Damn dude, live a little and have some French fries...

  • GreenArrows0705
    GreenArrows0705 Vor 8 Tage

    Awesome job Jesse! Keep pumping.

  • Mark's WORLD
    Mark's WORLD Vor 8 Tage

    we want jesse intros

  • NaimaKKa
    NaimaKKa Vor 8 Tage

    And he grew that beard and hair in just 30days too? Shure.

    • Titus
      Titus Vor 6 Tage

      Not so much for jeff cause hes years into his lifting but jesses nowhere near his genetic limit

    • Titus
      Titus Vor 6 Tage

      I mean 30 days is plenty of time to see changes

  • E Boi
    E Boi Vor 8 Tage +88

    I look at Jeff's biceps then Jesse's biceps and thought, "dang, thats a big difference".
    Then I looked at Jesse's biceps then my biceps and thought, "dang, thats a big difference".

    • Chris77
      Chris77 Vor 2 Tage

      🤣🤣🤣🤣 I cant stop laughing🤣🤣🤣🤣

    JUMP ROPE Vor 9 Tage +1

    I want body like jeff calisthenics plus muscles

  • mixed videos
    mixed videos Vor 9 Tage

    What sups do you take?

  • Faster Jay
    Faster Jay Vor 9 Tage

    It incorporates the Master Tip 🧐

  • jeremy hamilton
    jeremy hamilton Vor 9 Tage

    Jesse like an excited squirrel who found his nuts 😂

  • ST5R Asuna
    ST5R Asuna Vor 9 Tage

    Both these guys are prime examples of how not to workout. The bicep muscle should never look like that. Look at pro sports athletes , what you want to see is a full bicep not a bump in the middle of the arm. Do not aspire to have this.

  • Liam Durkin
    Liam Durkin Vor 9 Tage +1

    who is Jesse and how much does he pay Jeff or did Jeff just like find him under a bridge and decide to take him in as his apprentice

  • Mark Troddyn
    Mark Troddyn Vor 9 Tage

    All you need now are forearms

  • Wyatt Robitaille
    Wyatt Robitaille Vor 9 Tage +6

    4:55 Those are some Devon larratt arms

  • Levi Price
    Levi Price Vor 9 Tage

    Can I do this with barbells?

  • tellsitasitis
    tellsitasitis Vor 9 Tage

    Unfortunately, most of your peak height is genetic. You can add to them but some will never get the high, high peaks.

  • Daniel Saravia
    Daniel Saravia Vor 9 Tage

    Us new yorkers are not allowed in gyms for a month or so. Could you make a video on at home weightless workouts

  • think deep
    think deep Vor 9 Tage

    You got a wierd skinny body frame, with a long neck

  • Patg2644
    Patg2644 Vor 10 Tage

    No risks to the wrists on doing this regularly?

  • Ken Able
    Ken Able Vor 10 Tage

    Or you can just become a Shadow Pinner like...

  • Big Chris Miller
    Big Chris Miller Vor 10 Tage

    Great biceps👌💪

  • Matthew Sauceda
    Matthew Sauceda Vor 10 Tage

    How to work out your back without a pull up bar

  • SuperGospelGangsta
    SuperGospelGangsta Vor 10 Tage

    Yeah right, 30 days plus injectable steroids
    Without the roids you’ll not come even close to those results

  • Kizzle Kat
    Kizzle Kat Vor 10 Tage

    Thats just ugly

  • john taylor
    john taylor Vor 10 Tage

    Anyone who thinks giving an inch to your arms in 1 month naturally isnt being real. This takes time, and an incredible amount of consistency. This is a good exercise but please don't think your gonna get crazy results in 1 month. Have fun with bodybuilding and give it 2 yrs b4 you get really technical. This is hard work, no amount of tips or supplements are gonna make you bigger in a month. Not naturally anyway. Stick with this sport but you dont need to spend a lot of money on supplements like the industry tells you. Props to this channel for not trying to sell bull, and there are definitely some good tips here. Just remember these guys are naturally pretty skinny so they also don't need to worry as much about diet as the bigger peeps.... like me ☹

  • Mick Hawford
    Mick Hawford Vor 11 Tage

    And lack of triceps development making his arms look small..

  • Dave Walters
    Dave Walters Vor 11 Tage

    Would love to see (or be pointed to) calf exercises to have larger looking legs

  • Zero Neutral
    Zero Neutral Vor 11 Tage +10

    He did this one bicep exercise for 30 days, here's how his spleen ruptured.

  • Rupin SR
    Rupin SR Vor 11 Tage

    Jesse wow! Jeff’s biceps are mind blowing

  • tobii894
    tobii894 Vor 11 Tage

    How is Jesse still that small man

  • Abhishek Tomar
    Abhishek Tomar Vor 11 Tage

    Damn Jessie's physique is popping damno

  • Josh Tsu
    Josh Tsu Vor 11 Tage

    next video: your brain is killing your gains

  • GNight2
    GNight2 Vor 12 Tage

    Jesse "The Latino Eminem"

  • Polar Bear
    Polar Bear Vor 12 Tage

    Damn jeff .

  • Silver Panther
    Silver Panther Vor 12 Tage

    You guys are a solid team. I love the channel.

  • Chris Bellissimo
    Chris Bellissimo Vor 12 Tage

    Lookin good Jessee. Thanks fellas

  • Nikola Randjelovic
    Nikola Randjelovic Vor 13 Tage

    tf is wrong with this jeff dude, I literally made 2x the progress for 6 7 months with only bodyweight training
    also no supplements whatsoever. His body probably reacts very poorly to weight training.

  • Brandon Allen
    Brandon Allen Vor 13 Tage +1

    Roids or TRT. Stop your bullshit

  • Sunny Rai
    Sunny Rai Vor 15 Tage

    Ah yeah, little bro club

  • Dominic Carrano
    Dominic Carrano Vor 16 Tage +2

    Legend says that Jeff's biceps burst out of his arms to go do facepulls at night