00:00Hey I'm Jonah Cassano and these are my five top best bicep exercises to grow
00:05those biceps the first exercise dumbbell supinated curl what I want you to do is
00:18keep your elbows tight through the motion all right so you don't want the
00:22elbow to swing back when we do the reps so people do this and then they swing
00:26back and then you're losing so much tension off your bicep you want to keep
00:29it nice and locked in so elbows locked in no swinging isolation and get the
00:35stretch the second exercise dumbbell hammer curl with this what we're trying
00:46to do is keep the elbows nice and tucked in this is going to develop the width
00:50part of the bicep when we focus with a supinated that's gonna be working that
00:54part there so we're working that width we don't want to bend the knees and use
00:59momentum through this it's nice and tucked in neutral grip nothing higher than the
01:04nipple line level and straight back down to the ground
01:16exercise number three barbell supinated curl one thing that I don't want you to do
01:22guys is I don't want you to hold the barbell here when we do the rep it's
01:27consecutively up and down right so when we get tired we tend to just hold the way
01:31there and there's no tension in the bicep there so we're keeping the elbows nice and
01:35tucked in about nipple line level and then straight back down
01:50exercise number four pronated barbell curl really developing that width for the
01:57bicep but also hitting the forearms at the same time this exercise is one of my
02:03favorites try to lock the elbows in remember nothing higher than 90 degrees
02:07like this is too high want to develop that bicep through there all the way down
02:12stretch it out and then back don't let the elbows sway out
02:28exercise number five neutral cable curl I love this exercise because when we use a
02:34cable the cable resistance is working all the way down and all the way up so you
02:39can definitely feel that tension through the bicep from start to finish one thing
02:43don't use momentum lock your feet in nice and tight let the biceps do the work
02:49extend and squeeze
