Weight Training : How to Build Biceps & Forearms

Building up your biceps and forearms can be accomplished using tools like the dumbbell or the bar. Build biceps and forearms with help from a long time personal trainer in this free video clip.

Expert: Bryan Francis
Bio: Bryan Francis has been a successful personal trainer for over 11 years now, and has achieved numerous advanced credentials, which has allowed him to work with high school and professional athletes.
Filmmaker: Paul Muller

Series Description: Weight training can be a great way to work out all areas of your body, from your shoulder muscles all the way down to your hamstrings. Find out all you need to know about weight training with help from a longtime personal trainer in this free video series.


Single BEST Way to Build Biceps Into Grapefruits. "Brand NEW"

“Famous” Physical Therapists Bob Schrupp and Brad Heineck present: Single BEST Way to Build Biceps Into Grapefruits “Brand NEW”

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Bob and Brad the two most famous physical therapists on the internet
Hi folks I’m Bob Schrupp, physical therapist. Brad Heineck, physical therapist.
Together we are the most famous physical therapists on the internet in our opinion of course Bob
Today we’re going to show you the single best way to build your biceps into grapefruits
It’s a brand new way. And you know for those of you are, you know, heavy-duty weight lifters out there
You’re gonna look at them and say well who are they to give us this opinion. Well we’re physical therapists
So we’re going at this from kind of a scientific viewpoint
not necessarily, you know, I mean, I’m okay for 58 years old
Are you 58 now? I’m going to be soon, in a week. Right we’re not body builders but
understand the body and how it works and we’re going to show you a safe way how to lift it an effective way
Yeah, so but before you do that, if you have a second, take a second to subscribe to us
We provide videos on how to stay healthy, fit, pain-free, and we upload everyday. Also go over to Facebook
This is really important to Brad and I to like us because we were not liked as children
so we’re trying to turn things around. It’s Bob and Brad, there ya go, it’s on Facebook
So Arnold Schwarzenegger, I’m sure a few you have heard of him, the big bodybuilder and actor
Yeah the Hulk, he’s not the hulk, close, he wasn’t the hulk, that was Lou Ferrigno, oh yeah I was close
So anyway he used to do 7, 7, 7 for biceps. The reason he’d that and I’ll show you what he did with that
The hardest part of when you’re training your bicep is when you’re right at this right angle
Because right now the weight is maximally far away from you
The lever arm is the longest
It’s right, it’s this long and you’re fighting gravity the most here because right here now I’m starting to go this way
We’re looking at the vertical length went from 12 inches to less than that, 6 inches. If I was going like this,
yeah, but you know, I’m going like this so now it actually it’s easier here and it’s easier here
So what he would do is he would have you work the bicep in three different ways
He had me go from here to level
Okay, and then he’d have you do 7 reps
I believe you take a rest and then you do 7 from here to here
Again, working that easier part and you might even do this with a heavier weight, because this can handle heavier weight and then
the last one you probably have to go to a lighter weight because you had to go all the way through the full range, right
So 7, 7, 7
We’re breaking it down first half second half range of motion and then full range of motion
So the new technique that we have is in order to make it hard all the way through
that you’re going to be working through, we’re actually going to use a band
along with the weight. So a combination of resistance band and weight. Yeah
So what I’m doing is I got the band all hooked up here and
I’m using again a kettlebell
but you could use a dumbbell and
what I’m gonna do is something go ahead and I’m going to work the first section here. I’m going just up to level
But the band makes it, it’s giving me resistance all the way through now
and if you really want to truly get the bicep you can actually
supinate it too. You could start pronating it. So, he’s talking about rotating the wrist as you work the range of motion
It’s already fatigued out
That’s how quickly it does. By the way you should warm up on this too. I like the bands for that
It’s a great way to warm up the muscle first, lighter resistance. Yeah, so then I’m gonna go ahead and do to 5 reps or
if you’re gonna do these all together without a rest, I’d only do 4, 4, 4, but I’m telling you right now
You’re probably gonna want to do slip up part. I’m already struggling here Brad because now, this is not easy anymore
Now I’m getting resistance all the way through.
And the higher you go the more resistance
The weight is consistent. That’s why when you combine the two you get some good benefits. It’s really difficult. So then on the last one
we’re gonna go ahead and get the full rep. And of course the further away you get, the harder it is, right, with the bands
Man, Brad I’m already fatigued out already
Are those biceps bulging? Yeah, you’re lopsided
So, and by the way we want to do this based on science too, if you really want to isolate and you know, they found out through EMG studies
that if you wanted to get the muscle the most is you do isolation bicep exercises.
So normally what you do is
you’re going to support the elbow against your leg because it’s going to take the shoulder out of it
You’re not going to be able to use the shoulder to help.
So you’re going to go ahead and you can actually, you can do this too, again, you can do pronation supination if you want
And that’s going to isolate that bicep, now you can also add in the band with this
The reason is, is when you supinate, a lot of that range is from the bicep. Yeah, so we’re combining, it gives you more complete
That’s the action that it does, it actually turns that lower bone there
So I can go like this and step on the band here and now I’m going to go ahead and work up here and I’m really isolating that bicep now
Oh man, man, so you can see
you may have to do what you can, he’s holding both, oh Bob now you’re starting to
well, you should try it once here
We should probably say
Ok I’ll give it a try here we go so yeah
That’s nice
I actually just use the bands for mine right now
And I do too. I can feel you know, this is clearly a different feel then when I isolate that.
Yeah, you could do the rotation
There. Typically eight to twelve reps
of something like that, do three sets of those, rest in between. And then you’re gonna start getting bulk.
Right, along with a good diet and protein and all those other things
Alright I hope this was helpful and you know, strong like bulls, oh that one too. Thanks.


Biceps Tendonitis Stretches & Exercises – Ask Doctor Jo

Biceps Tendonitis (a.k.a. bicipital tendonitis) is an inflammation or irritation of the long head of the biceps tendon. When it gets irritated, it can be very painful and limit movement in the shoulder. See Doctor Jo’s blog post about this at:

The biceps tendon is a strong, cord-like structure that connects the biceps muscle to the bones in the shoulder.

To stretch the biceps muscles and tendons, you can stand in a doorway or use a sturdy chair to hold onto. With your palm open facing in front of you, place it on the sturdy chair or doorway and lean forward bringing your shoulder forward and across your body. Hold that for 30 seconds and do it three times.

Another way to stretch them is to use the seat of the chair, and place your palm down on it with your fingers facing away from you. Turn around so your arm is behind you, and again lean forward and push your shoulder in front of you and slightly across your body. Hold for 30 seconds and do three of them.

Now you are going to sit in a chair and use a resistive band. Anchor the band onto something sturdy or have someone hold onto it for you. This exercise will be for internal rotation. Anchor it to a table leg, in a door, or have someone hold it for you. If you want to roll up a small towel and place it between your side and your elbow, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumb up towards the ceiling. Slowly pull your arm and the band in towards your stomach, and then slowly come back out. You don’t need to come back out far, just to where your forearm is straight out in front of you. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

Now you will do a shoulder external rotation. The band will be on the outside of your body. Start off with your arm at your stomach. Try to keep your elbow by your side through out the exercise. If you want to roll up a small towel and place it between your elbow and your side, this will keep your arm close to your side through out the exercise. Keep your elbow at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrist in a neutral position. You don’t want to over stress your wrist, and then have a wrist injury. Slowly pull arm out away from your body, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive bands.

The last exercise is bicep curls. You can step on the band, and keep your elbow by your side. Pull all the way up and all the way down. Make sure you are doing the full motion to maximize working the muscle. Make sure you are controlling the band; don’t let the band control you!

Related Videos:

Rotator Cuff Exercises & Stretches with Resistive Bands:

Shoulder Pain Top 3 Exercises:


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Doctor Jo is a Doctor of Physical Therapy.


Biceps Tendonitis Stretches & Exercises:

DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Hey everybody, it’s Doctor Jo, and today I’m
gonna show you some stretches and exercises
for bicipital tendonitis. Let’s get started.
So some people call it biceps tendonitis,
you might hear that more, but bicipital tendonitis
or biceps tendonitis is when the tendon that
goes through the grove there gets irritated.
So you really want to stretch out that bicep
muscle, that tendon. You can kind of feel
it. It feels like a little cord right in there,
sometimes it’s a little uncomfortable when
you push on it. But you want to stretch out
that area, get that movement to get that inflammation
out. So the first one you can do against a
doorway as well. I’m just gonna show you kind
of holding on to a chair, but you want to
have your palm facing forward, put it either
on the doorway or something solid like the
chair and straighten out your arm. And then
take your shoulder and just bring it forward
and then a little bit to an angle. And what
that does is stretches out that bicep area
right there. So holding that for about 30
seconds, nice big push, pushing forward helps
a little bit more. And then come back. It
might be a little tender in that area so don’t
push too hard. Just push to where you feel
a good stretch and then 30 seconds, do that
3 times. If that one’s not super comfortable,
or you want a different way to do it, you
can get a chair or a counter top, put your
palm down on the chair. And then same thing,
kind of push your shoulder forward or lean
forward and you’re gonna get that stretch
through that biceps muscle and the bicep tendon
up there. So again, hold that for about 30
seconds, come back up, and do that 3 times.
So now I’m gonna show you some exercises in
the chair. So for the next exercises, you’re
gonna use a resistive band. This is gonna
be internal and external rotation of the shoulder.
So you want to anchor your band into something
like a doorway, have some mysterious person
hold it off to the side. You can tie it up
onto something, anything nice and sturdy.
But make sure it’s tight so it doesn’t come
back and pop off and pop you in the head or
anything. Now keep your elbow by your side.
Some people have a hard time with this, so
if you roll up a towel and put it right underneath,
then squeeze it in there, if it falls down
then you know your elbow’s coming away from
the side. So the first one, keep the thumb
up, keep your wrist in a neutral position,
elbow at about a 90 degree angle, and just
nice and slow and controlled come in towards
your stomach and then control it coming back
out. You don’t have to go all the way back
out, just come to about that parallel to your
other arm kind of area. So just in nice and
slow, out nice and slow. Just starting off
with 10 to 15 of these. If they become easy,
you get to 20 – 25, then you can go to a more
resistive band. Now I’m gonna switch sides,
just so I don’t have to move the band, but
you would still be doing the same side, and
now go the other way. So this time, your hand
is gonna be in towards your stomach, elbow’s
still by your side, still at about that 90
degree angle, still thumb up, still wrist
in neutral position, and now you’re gonna
pull it open this way. And then slowly come
back in. So again, you don’t have to go all
the way out, you don’t have to feel like you
have to pull it out this far, just come til
it’s right in front of your body, almost perpendicular
to your chest area. And then slowly come back
in. So again, same thing, starting off with
10 – 15, work up to 20 – 25. If that becomes
easy, get a more resistive band. Alright,
wow, look at that, that just came off so nice.
And the last one is gonna be a bicep curl.
So again, you’re working that bicep muscles
and tendon. Step on the band. Make sure you’re
stepping on it hard so it doesn’t come back
and pop you. Keep your elbow again by your
side. And then just slowly pull all the way
up towards your arm. So get a full motion
and come all the way back down. So if you
want to stand up doing it, you can, cause
you want that full motion all the way through.
And just nice and controlled squeeze it there,
a little hold, and then slowly come back down.
So again, starting off 10 – 15 and working
your way up from there. So there you have
it. Those were your stretches and exercises
for the bicipital tendonitis, or biceps tendonitis.
If you have any questions, leave them in the
comments section, if you’d like to check out
some other videos, go to Don’t
forget to like us. And remember, be safe,
don’t hurt yourself, have fun, and I hope
you feel better soon.



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How to Get BIGGER ARMS At Home! (DUMBBELL ONLY BICEPS AND TRICEPS WORKOUT!!). Are you looking to build bigger arms (biceps + triceps) with only a pair of dumbbells at home? In today’s video, Tanner Wideman of BarbarianBody will be showing you 5 INTENSE Bigger arm exercises to force growth into your arms!

In this workout we’ll be going through 5 exercises that will hit the short/ inner head and the long/ outer head of our biceps. Following the biceps portion, we’ll then go through 3 exercises to hit the long head, medial head, and lateral head of the Triceps! This routine is guaranteed to help you get the bigger arms you’ve always wanted – for maximum results, repeat this workout 2x per week, giving yourself 48 hours of rest between each workout!

The Workout:

-Strict Supinated Curls
-Hammer Curl Holds

-Overhead Extensions
-Close-Grip Push-Ups
-Lying Tricep Extensions

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Tanner Wideman is a 25 year old, Canadian creator who uploads 2 new videos per week. With a focus on simplistic, science-based, straight-to-the-point, and entertaining fitness content. You can learn new chest workouts, ab workouts, dumbbell workouts, how to get bigger shoulders and how to get your abs to show!

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what’s going on everybody tan why have a no fart Baron by him in today’s video I’ll be showing you how you can build a bigger pair of arms using only a pair of dumbbells we’re gonna be going through a crazy pillar routine filled with exercises they’re gonna help you to build up the mass in your biceps and your triceps without further ado let’s get straight into this one today’s video was sponsored by audible okay kicking this thing off here we’re gonna actually be starting off with our biceps and our first exercise we’re gonna get here are some strict supinated curls for 4 sets of 10 repetitions now for this specific exercise we are mostly gonna be targeting the inner or the short head of the biceps however we will still have a little bit of an effect to hit the outer head the next exercise will be more so to target that specific area so while you’re performing this exercise one of the main cues that I really want you to focus on is to keep that upper arm from elbow to shoulder completely stationary imagine you have a metal rod actually running to your elbows and through your torso this is gonna give you the mental image of what I want you to execute while you perform in the exercise you see one of the main mistakes guys tend to make while performing any form of a curl is to initiate the movement by incorporating the anterior or front head of the deltoid and lifting that elbow upward this is sort of a cheap repetition and by keeping that upper arm completely stationary we can have a much better time at specifically isolating the biceps now what we’re bringing that dumbbell up towards the shoulder you’re thinking about shortening contracting and flexing the bicep as hard as you possibly can to maximize the effectiveness of this exercise once the dumbbell is at the top of the range of motion you’re gonna be coming down for about one to two seconds on the eccentric portion of the exercise to increase that muscle damage and to increase time under tension one of the biggest mistakes I really want you guys to avoid is to incorporate momentum in these very very minimal time under tension repetitions where you’re getting back extension and you’re utilizing the swinging motion to help you get the weight up if you find yourself having to do this you need to lower the weight and one of my best cues that I can give you guys to actually execute this exercise properly is to position yourself where the mirror is to the actual side of you and you can specifically watch that arm and prevent it from moving as well as the remainder of your body no extra number two to target the outer head of the biceps as well as the brachialis that little muscle that lies in between the biceps and the triceps which also is responsible for when you grow it to push those two muscles apart and grow the height of your actual arms we’re gonna be performing some hammer curl holds for four sets of twelve repetitions now the same thing while we’re executing this exercise our main goal is going to be to keep the upper arm completely stationary now while you’re bringing those dumbbells up you want to think about trying to actually crush the dumbbells with your hands this is going to activate more of your brachioradialis and while you’re bringing those dumbbells I incorporate more of the brachialis as well as the outer head of the biceps we’re never just executing an exercise for the sake of lifting the weight up and putting it back down there’s intention behind every repetition and we are trying to crush the outer head of the biceps as well as that brachialis now when the dumbbell gets up to the top of the range of the motion you’re gonna actually incorporate a one-second isometric hole now again we’re not just holding the dumbbell here for the sake of holding it rather once we’re in this position we’re focusing on trying to flex the brachialis and the outer head of the biceps and then after this one second again you’re gonna be bringing the dumbbells down in a slow and controlled manner so that we can increase time under tension a very common mistake to avoid is to have the elbows actually drifting backwards thus releasing a lot of the load off of the lever arm and making the exercise many times easier again focus on keeping that upper arm completely stationary and you’re really gonna maximize the effectiveness of this exercise listen up Amazon Prime members for a limited time you can start an audible membership and save 66% off on your first three months that’s $30 off essentially you’re getting three months of membership for the price of one you’ll pay just 4.95 per month for the first three months and then after that it’s only 14.95 a month every month you’re gonna receive one free audiobook and two free audible originals from an ever-changing list now if you can actually see right here I use audible a lot I have got tons of books on here and a couple of my favorites include the 50th law by Robert Greene and 50 Cent’s and the one thing by Gary Keller I use audible to listen to audiobooks on a weekly basis whether I’m in the car or even just doing errands around the house it’s a very convenient way for me to catch up on all the books that I’m trying to read whether their business audiobooks whether their self-development audiobooks or even audio books about psychology I am absolutely obsessed with audible and the archive of audiobooks that they have available so if you want to join audible just like me then be sure to head on over to the link that’s gonna be in the description or visit to get started today and I’d just like to give a huge shout out and thank you to audible for sponsoring today’s video I absolutely love your guys’s service now let’s get into the rest of the content now to start off our triceps routine we’re actually gonna be performing an exercise to hit the biggest head of the triceps and this is gonna be some overhead extensions to target that long head of the triceps you see once we’ve got our arms positioned as such the arms are above our head we’ve gotten a full stretch of the long head of the triceps as it does run through your shoulder joint and the muscle that’s the most stretched is the one that’s gonna be the most targeted while we’re performing this exercise and for the overhead extensions we’re gonna be performing three sets of ten repetitions now the two main points I want you to think about while you’re executing this exercise is to one ensure that you’re keeping those elbows nice and tight to the head and changing this exercise for more of an extension where it’s just gonna be strictly hinging at the elbows into more of a press where you’re gonna be incorporating your shoulders the second point is to actually focus on getting a lot of depth when you’re bringing that dumbbell down you want to get a full stretch of the triceps and bring it down as low as you possibly can without incorporating movements from the upper arm once you reach the bottom of this movement you’re gonna focus on extending the arms upward and again flexing contracting and shortening those triceps as hard as you possibly can now please try to avoid this sort of stopping at the top of the motion catching your breath getting prepared and then dropping the weight back down as soon as you get to that lockout you’re bringing those arms right back down so that we can keep the tension on the triceps throughout every single set now the next exercise we’re gonna be performing here to actually hit all three heads of the triceps are gonna be some closed grip dumbbell push-ups we’re gonna be performing three sets of about 15 to 20 repetitions now if you don’t actually have the hexagonal dumbbells as you can see me performing right here I do not recommend that you use those rolling circular plated dumbbells because you will injure yourself I highly advise that using dumbbells I recommend that you perform the diamond grip while you’re performing every single repetition to prevent injury now what we’re thinking about while performing this exercise is to actually keep those arms nice and close towards your torso this is gonna maximize the recruitment of the triceps and less of the shoulders and the chest while you’re performing every repetition now when you’re coming down you’re gonna focus on getting a nice full range of motion bringing your chest down touching the dumbbells and then when you’re coming back up consciously thinking about contracting the triceps now you will notice that while you’re performing this exercise you will be recruiting the pecs and that’s totally fine however after we’ve already performed our overhead extensions the triceps should already be pre fatigued so these three sets of 15 repetitions of the Close Grip push ups should work perfectly and as always we don’t want to be rushing these repetitions and just trying to get em out as quickly as possible you want to maximize time under tension think about one to two seconds on every single rep now an error that I want you guys to avoid while you’re performing this exercise for spine health is this drooping of the hips this causes a lot of compression on the discs focus on keeping that torso nice and straight like a plank while you’re performing every repetition again for this specific exercise we’re gonna be getting three sets of 15 to 20 repetitions let’s get on to the finisher and it conclude our triceps portion of the workout we’re gonna be getting some lying tricep extensions for 3 sets of 10 repetitions now don’t worry if you don’t have a bench that’s totally fine you can definitely perform this exercise well on the floor so again as I’ve mentioned with pretty much every exercise the main goal here is going to be to keep that upper arm as completely stationary as possible and strictly only hinging at those elbows you’re noticing that while I’m bringing those dumbbells down I’m letting the top of the double just lightly tap the top of my shoulder as soon as that connection is made I’m gonna focus on bringing those dumbbells up by contracting my triceps as hard as possible I’ve also significantly increased the time under tension for this exercise guys just because we’re at home doesn’t mean that we cannot utilize all the tactics that you see guys using in the gym to maximize time under tension to stimulate the most amount of muscular hypertrophy so I’m performing the eccentric portion of this exercise for about two seconds on each repetition you’ll notice here that I’m focusing on keeping those elbows nice and tight to the body and I’m not let them drift outward and you’re also able to see a lot of the activation out of the triceps while I’m performing the movement we’re not just thinking about let’s lift the dumbbell from point A to point B but rather let’s contract our triceps as hard as we possibly can and here’s just a quick demonstration of some improper movement this is typically what happens when you’re not focused on keeping those upper arms completely stationary and you let the elbows drift forward this is definitely not good for the joints and another mistake to avoid is obviously the speedy repetitions where our time under tension is going to be absolutely crap I’ve seen guys perform this exercise for almost less than half of a second on every single repetition because I think it’s a race to just complete the set that’s not our goal our goal is intention the intention of trying to contract the muscle keep it under tension as hard as we possibly can and demand the absolute most out of it so that we can stimulate hypertrophy or muscular growth so there you guys go that concludes today’s video hope you enjoyed that one and again if you’re looking to take advantage of audible special promo so be sure to head on over to the link that I will have in my description box but be sure to head on over there soon as the promotion will be ending very very shortly if you guys enjoyed this video – be sure to smash that like button down below and also be sure to subscribe for weekly workout tips and hit the bell notification icon that one’s very important as well for weekly workout tips and nutrition tips that you’ll not want to miss thank you so much for joining me guys I will see you all in the next video