Biceps Workout Tip You'll NEVER Forget!




Biceps Workout Tip You'll NEVER Forget!

About This Class

What if I told you that I can show you a biceps workout tip that you'll never forget? In this video, I am going to show you a tip that will help you to grow bigger biceps and will work the very next time that you try it. The best part is that it can be applied to just about any biceps exercise you do, regardless of equipment.

One of the most popular pieces of equipment I see used in any biceps workout is the EZ curl bar. While I think that it is a great tool to use when building big biceps, I often see something very wrong with the way that it is used when it comes to curling. Why? Well, most people choose to use the wider grip due to comfort but with the way the bar is engineered, it forces their grip out of supination and more towards pronation.


We know that the function of the biceps is not only to flex the elbow, but to supinate the forearm as well. To achieve maximum biceps contribution to an exercise, we need to supinate.

How do we fix this? Well we can flip the bar over and grab the handles in a position that allows for greater supination. However, there is another important aspect that we can't overlook when it comes to building bigger biceps and that is wrist extension. By allowing the wrists to go into extension, we are not only taking the forearm contribution out of the equation, but we are actually giving the biceps a better opportunity to supinate as well thanks to the way the anatomy of the arm and wrist is set up. So, the next time you opt to use an EZ curl bar in your biceps workout, just flip it upside down and grab the handles so that your hands are actually supinated instead of pronated. This will put the emphasis on the biceps and take away work from the brachialis.

What about using a different piece of equipment, such as a cable machine and doing cable curls? The key tip here is to make sure that your wrist remains in extension, especially at the top of the movement. This allows the elbows to come in tight to the body, forcing the hands to supinate relatively to where they would be if the elbows were drifted out. We also know that when it comes to big biceps, you want to keep the line of force perpendicular to the forearms to make sure that the biceps are doing the most work possible. By putting the wrists into extension, you are doing just that; you are making sure the cable stays perpendicular to the forearms, which means the line of force is perpendicular as well.

When it comes to a biceps workout, you are also likely doing straight bar or barbell curls. The same principles that applied to the cable curl are going to make an appearance again. However, to illustrate the point, I broke out the muscle marker and highlighted the outer meat on the palm of my hand. When you curl, with wrists in extension and those elbows tight, you are almost directing force through that part of your hand in order to go through the motion of supinating - something you didn't think possible due to the fixed nature of the bar.

If you are curling with dumbbells, supination and extension becomes a whole lot easier because the piece of equipment allows for more freedom of movement in the hands, wrists, and forearms. Just because it is easier, doesn't make it any less important or mean you don't need to pay attention to what you are doing. The best way to apply this to dumbbell curls is to hold an offset grip on the handle and when you reach the top end of the range of motion, trying to raise the pinkies higher to supinate even further. Remember to keep those elbows tight, too!

Now, if you've been watching my channel for a while now, you may have noticed the sleeve that I have been wearing on my arm. Well, I injured my right biceps when my son slipped on a patch of ice and I tried to catch him. The first thing I did was to make sure that the muscle was still attached by simply supinating. Know that the brachialis shares the function of flexing the elbow, I knew the best way to determine the status of the biceps itself was to go through the function that is limited to the biceps. Thankfully, I could still supinate despite the injury to the muscle.

Meet Your Teacher





Jeff Cavaliere MSPT, CSCS served as both the Head Physical Therapist and Assistant Strength Coach for the New York Mets during the National League East Championship 2006, 2007 and 2008 seasons and coached some of the game’s most accomplished players including future hall of fame pitchers Tom Glavine and Pedro Martinez, and perennial all-stars Carlos Delgado, Carlos Beltran, David Wright, Jose Reyes, and Billy Wagner to name just a few. He is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).


Jeff received his Masters Degree in Physical Therapy and Bachelor of Science in Physioneurobiology / Premedicine from the University of Connecticut in Storrs, CT (one of the top 5 universities in the country in physical therapy and sports medicine). Off the field, Cavaliere is a much sought after author and lecturer, speaking on the topics of baseball injury prevention and sport specific conditioning and has appeared numerous times in print media writing (including many of the top Fitness Magazines) on the topics of sports training, injury rehabilitation and prevention. Consistent with his desire to leave no stone unturned in the pursuit of creating the “complete and functional athlete”, Cavaliere also possesses an extensive knowledge of nutrition that he has simplified for the masses and both practices and preaches with outstanding results.


In the weight room Jeff is known for his unique and cutting edge approaches to functional strength and conditioning and has been called the actual “brains behind the brawn” for putting real muscle science back into training. Cavaliere’s physical therapy background is his greatest asset and what separates him from most all other trainers, as it provides him with the ability to apply his knowledge of bio mechanics, muscle anatomy and function in order to create some of the most effective (and often never before seen) exercise combos and programs around…while prioritizing safety and injury prevention always. His creativity and credentials are second to none in the game. When the goal is reaching peak performance and maximizing all that the body has to offer, Jeff is at the very top of the game.


Outside the gym, Cavaliere is an accomplished author having penned both the Major League Insider Training Manual (a strength and conditioning must for all professional baseball players and aspiring pros alike) and the Teen Sports Nutrition Blueprint (an insightful look at the worrying state of youth nutrition and childhood obesity…and more importantly…solutions to change this!)

Amongst his peers, Jeff is recognized as a respected authority who never lets ego stand in the way of education and continued learning which helps him to stay on the cutting edge of his field of expertise.


Cavaliere realizes that not everyone that steps into a gym has athletic aspirations, but finds that there isn’t a guy around that wouldn’t want to have a ripped, athletic body. Taking the exact methods and techniques used to forge some of the greatest, most explosive and strongest physiques in pro sports and now applying it to you…Jeff has now made it possible for everyone to look like athletes with his complete ATHLEAN-X Training System. If you want to unleash your inner athlete, build sculpted muscle head to toe, and finally get that shredded core…then it’s time to join the rest of TEAM ATHLEAN and get started today.

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