Which Biceps Curl is Best For Your Biceps (IT MATTERS!!)

Build bigger biceps and a ripped athletic body here…

Biceps curls are a staple of getting bigger biceps. That said, not all curls are right for all people. In fact, some biceps curls could be doing you more harm than good depending on whether or not you have a particular injury or weakness. In this video, I show you how to determine the best biceps curl for you to help you build big arms without further injuring yourself.

It is not uncommon for people to struggle with curls. In fact, some don’t even really feel them in their biceps at all. This is someone I call a non-responder and I did a complete video on how to overcome this and get more from your bicep workouts. What we are talking about here is being limited by issues in the wrist, elbow, shoulders or core.

The wrist is one of the most common sites of pain and discomfort when doing barbell curls. This can come from the locked position of the wrist and can create pain that is felt down the inside of the wrist most commonly. There are a few things that can be done to alleviate this. First, you can use less weight on the barbell curl which will prevent the torque on the wrist that can be causing the pain. The next thing you can do is switch up the type of bar you are using for the curls. An EZ Curl bar is made to put your wrist in a more natural position which should take the twisting force off of them and help you to curl more pain free.

The elbow is another site of common pain when doing curls. Here, the discomfort is felt mostly on the inside of the elbow, something called golfer’s elbow. This can be really hard to work around but if you understand what is causing it, you can. An over reliance on the forearm wrist flexors to overcome a weakened bicep is the leading cause of medial elbow pain. You can take the forearms out of the lift however by bending the wrists back and keeping them this way throughout the exercise. This applies to chin ups as much as it does barbell curls. The added benefit here is that you will also intensify the strength of the contraction on the biceps.

The shoulder can be a real trouble spot for certain types of biceps curls. When doing an incline dumbbell curl for instance, your arm is kept at your side and in extension at the shoulder. This places a stretch on the tendons of the biceps that attach around the shoulder joint and within the joint near the labrum. The position alone without any extra weight can be enough to make this a bad biceps curl variation for you. Instead, opt for things like spider curls and preacher curls which place your arm in front of your body.

Finally, a weakened core can make certain curls more painful for your back. If you find it much harder to lift two dumbbells at the same time rather than doing them in alternating fashion, you may have a weak core. Even though the lift is the same on each bicep, the total load that must be stabilized by your core is doubled in the case of the simultaneous lift. This can be worked around by doing them one arm at a time.

Tips like this help you to get more out of your biceps training. If you want to get more out of your entire workout routine and not just with your arms, then head to and get the official training program used by today’s top professional athletes. The ATHLEAN-X Training System will get you training like a pro athlete so you can look like a pro athlete.

For more videos on how to get big biceps with exercises other than biceps curls, be sure to subscribe to our channel here on youtube at

Rates : 0
  1. Daniel Zavala / May 28, 2016

    notification squad

  2. Austin twinkle-toes Moon / May 28, 2016

    Please do a video on getting rid of the skinny fat look!! Thank you Jeff.

    • Chuck Norris / June 26, 2016

      cut bad food and bulk with good food

    • Hippy(Bboomer) / July 22, 2016

      Keep the carbs and sugars down. Same with fats. Oh you can eat all you want
      when you are fit and forty, but when you are 60-80 it’s payday.. even if
      you have kept training

    • TraumaER / July 22, 2016

      It’s not that complicated. People need to live outside the US and see what
      normal sized people eat. You will realize that the people in this country
      are overfed and overly lazy.

  3. Mehroz Ahmed / May 28, 2016

    Liked the video even before watching it

  4. ivan i / May 28, 2016

    Please do a video on scoliosis

    • Addison Dunham / May 29, 2016

      I have slight kyphosis too and i have trouble getting in shape without
      being able to do some key lifts like squat and deadlift. I would enjoy a
      similar video

    • Lordminimus / May 29, 2016

      yeh i cant do overhead press because of it hurting to much

    • the rock johnson / May 29, 2016

      swoliosis is my problem

    • Nathaniel Lucero / June 9, 2016

      +the rock johnson lmao

  5. Russia Putin / May 28, 2016

    Do tricep non responders please

    • Russia Putin / May 30, 2016

      +aboud hajhassan Could be alot problems but likely ids winged scapula kind
      of rolled over shoulders. When you are doing pulldowns your scapula cant be
      in fixed position due weak, rhomboid, lower traps and seratus anterior.
      Check doctor first but i guess thats what causes. Mainly lower traps and
      rhomboid weakness

    • holownsu / June 7, 2016

      dips dips dips

    • zerothehero123 / June 20, 2016

      Don’t do exercises that rotate your shoulders internally.

  6. Poland syndrome bodybuilding / May 28, 2016

    Gonna give this shiz a try, thank big dawg.

    • Bowman299 / May 28, 2016

      What’s Poland syndrome

    • HAJIMEDJ / May 28, 2016

      It’s when you find yourself being invaded by a bunch of Germans.

    • Erick Bangle / May 29, 2016

      +HAJIMEDJ and they start forcing you to lift lol

    • Bowman299 / May 29, 2016

      Y’all fucked up

  7. KillerDeegan / May 28, 2016

    can you do a video on how to not get your care package stolen in call of

    • Eminem Beats / May 29, 2016

      no life

    • Alan Jacob Binoy / May 30, 2016

      pray that it falls on the potential thief. 2% of the time it works 100%

    • Rich Punani / May 31, 2016

      +RAGEHAMMER BEATINGFACE COD is a series of games. Great games, but a ton of
      players that are whiny 7 year olds or pricks and assholes. And the
      futuristic campaigns are getting out of hand.

  8. Majestic Lifts / May 28, 2016

    Great video, especially since everyday is armday.

    • Brandon Huynh / May 29, 2016

      +Majestic Lifts gotta confuse the sexuality right babe?

    • Majestic Lifts / May 29, 2016

      +Brandon Huynh l0l yep.

    • X-RAY-MOND / June 9, 2016

      you dont have leg days

    • Majestic Lifts / June 9, 2016

      +X-RAY-MOND whats a legday

    • Brandon Huynh / June 15, 2016

      +X-RAY-MOND legs are for people who run c;

  9. cormac nolan / May 28, 2016

    can you do a chest non-responder video?

    • Polar Bearon / May 29, 2016

      i 2nd this.

    • John Langner / May 29, 2016

      One thing that has made a huge difference in my training is the training of
      the upper back muscles (scapula muscles). Especially if you feel that your
      chest is non-responsive on barbell bench exercises (flat and especially
      incline) a real key to the exercise is learning how to really pull your
      scapula back and lock it into place as you fully extend your arms through
      the range of motion. Jeff has done a lot of videos on straight arm scapular
      strength and I don’t think it can be overstated just how important straight
      arm scapular strength is when approaching ANY chest exercise. If you watch
      most ‘built’ (and i’m not saying I am by any stretch of the road) people
      hit a chest exercise you will notice just how solid a foundation they have
      approaching each and every rep. For the longest time I thought of chest
      exercises as being as simple as extending my arms and concentrating on
      squeezing my chest muscles when in actuality you should be squeezing your
      upper back just as hard as you are squeezing your chest the ENTIRE TIME.
      When I finally made this mind/muscle connection I managed to break through
      my current plateau and was amazed how much more activation I felt,
      especially in my upper chest. Finally I think it is important to understand
      just how UNIMPORTANT big numbers are in the gym. Everybody wants to lift
      heavy but if you want to see your muscles grow, concentrating on proper
      form and full contraction is so much more important than hitting your next
      PR. Sorry for the novel but I hope this helps. P.S. Thanks for being such
      an inspiration Jeff. I learn something new from every video you post.

    • DrVonTennla / May 30, 2016


    • redsprite81 / August 4, 2016

      😀 You just have to BE INSIDE YOUR CHEST during your workout … don’t only
      move the weight – be inside of your musle mentally
      muscle-mind connection 😀

  10. Robin Treuthard / May 28, 2016

    sucker, GAINZ, wouldn’t be surprised if Jeff is watching the Hodgetwins…

    • Noor Kashif / May 29, 2016

      To laugh at their jokes they have nothing to teach Jeff

    • Rich Punani / May 31, 2016

      +Noor Kashif Damn. Nice one.

  11. Gabe Garcia / May 29, 2016

    can you do a tricep non responder? its very difficult for me to feel any
    mind muscle connection….skull crushers i feel absolutely nothing and
    close grib bench is nothing and diamond i feel it on my chest i feel like
    its because i chest mm connection is very strong

    • Guy Gadbois / May 29, 2016

      Why not just a cable pulldown? (palm facing up). Every other exercise
      mentioned here is pretty poor at targeting triceps. Kickbacks suck, dips
      suck and you’ll kill your shoulders if you do them long enough especially
      when you have to add weight, close grip sucks and you’ll kill your wrists
      with enough time. Just do a cable pulldown, it targets precisely the
      triceps, why beat around the bush? Go watch some Doug Brignole videos

    • Semper Fidelis / May 29, 2016

      +Guy Gadbois i feel kickbacks incredibly well…if you can feel them,
      they’re a great exercise although i agree that cable work is also very
      important 🙂 and dips are great, just don’t go too low and it doesn’t
      strain your shoulders at all… i just gave tips that worked for me

    • Guy Gadbois / May 29, 2016

      +Semper Fidelis The difference is the strength curve, with kickbacks the
      triceps are under the most strain at the end of the kickback, the start of
      the movement has almost no stress on your tricep at all. You’re also having
      to support your arm behind you which is awkward and uses a lot of energy
      that could be better focused directly on the triceps instead. An overhead
      single arm tricep extension with a dumbbell will have most of the strain on
      the tricep at the start of the movement then the weight gets “lighter”
      towards the top. Cables apply the same force the entire movement. Not a bad
      idea to mix exercises with different force curves!

    • Semper Fidelis / May 29, 2016

      +Guy Gadbois that is true, cable applies constant tension! i also really
      like that as well:)

    • Scotty Davlin / June 3, 2016

      Are your elbow in and close to your body when you do close grip bench?
      Really focus on pressing with your tris and not your shoulders. I love this
      exercise for my tris. Experiment with the lifts until you feel it in the

  12. juicer404 / May 29, 2016

    non penis responder please

    • nije1x / May 30, 2016

      Try eating eggs and avocado. They help the body produce testosterone.
      Chicken would also give you a boost. Eating the three is good for weight
      training too. 😉

    • Mubashir Afridi / June 10, 2016

      try lifting thread, tie it up to your penis head and do until failure

    • igor stein / July 30, 2016

      Evil Rag Headed Sly Slithering Muslim Piss off to Syria and take the rest
      of the Rag Heads with you

    • Husain / August 6, 2016

      Let me just remind you that during world war 1 refugees from your countries
      came to seek refuge in Palestine, Syria and Egypt. Dont believe me search
      it. And now your just stabbing them in the back by not letting them seek
      refuge in europe

    • Mubashir Afridi / August 6, 2016

      + igore so your skin covered?! no worries you can also put a thread through
      the skin and you’ll feel the response.

  13. Mario Tomic / May 29, 2016

    On point as always. Thanks Jeff!

    • PlumbPilot / May 29, 2016

      yay Mario! love you channel and Jeffs ofcorse 😉

  14. Kristian Donchev / May 29, 2016

    My fingers hurt too if i do too much reps

  15. Robbie Keith / May 29, 2016

    Does that bicep nonresponder box not work for anyone else?

  16. Navin Joelle / May 29, 2016

    Jeff has the most informative suggestions than all the other fitness
    youtubers. Thanks Jeff.

    • MrSmashandgrab / May 30, 2016

      You have an oxymoron, if you went to your max till failure you wouldn’t say
      it felt light. You pussied out, got no results and now your complaining
      about it. If you’re going to ‘go light’ it doesn’t matter what exercises
      your doing you’re not going to get any results ever. And don’t tell me you
      didn’t know you were supposed to use your max weight for a rep range till
      failure cause that is beaten into EVERY thing Jeff says ever. So that is
      100% on you…

      P.S. Your analogies need work. They’re not even funny.

    • MrSmashandgrab / May 30, 2016

      You need to take your own advice.

    • Paul Langevin / June 1, 2016

      guessing the dude deleted his comments, because it seems like you just had
      a long conversation with yourself, but clearly you didn’t haha well i hope
      not haha

    • X-RAY-MOND / June 9, 2016

      really a great channel like scooby if any of you old fintess wacthers on
      youtube know about him

  17. mike34744 / May 30, 2016

    I have tennis elbow and have issues with curls. I’ve found some work
    arounds, but do u have a videos on tennis elbow ? Great videos.

    • Allen Tom / May 30, 2016

      ikr having that sht SUCKS i have tenis elbow om my right arm and doing
      curls is ok for me but pushups are soo hard because when i bend my right
      elbow i can feel the bones(joints?) shifting.

    • esteban espana / May 30, 2016

      is it sort of like a nerve that shifts almost around your elbow? Because I
      get that while doing dips, and sometimes benching when my arms go in a 90
      degree angle. I’m just looking for a solution with this!

  18. _Almighty_ / May 30, 2016

    Do wrist wraps protect your wrists on straight bar?

    • Yorgii Desuforum / June 1, 2016

      That’s what wrist wraps are for.

    • _Almighty_ / June 1, 2016

      I had to take a break from straight bar. Even with wrist wraps it got
      painfull. Also had painfull wrists from bench press but felt the wrist
      wraps helped more in that.

    • Northern Swole / June 25, 2016

      +King Ruzzle use ez curl bar

Leave a Reply