3-D BICEPS EXERCISE – Make Those Biceps “POP” With This 1 Exercise! Updated on October 26, 2019 By William Clement 100 Comments By William Clement 100 Comments kyomoto101 September 15, 2013 Can't we just do chin ups? Reply Coach D. September 21, 2013 you can do that movement WITHOUT any weight at all and you will still get an incredible pump on your biceps!!! Reply bigboy October 2, 2013 you talk a lot but your moves are awesome Reply Dom Ruggeri October 16, 2013 Great excersise. Totally felt it Reply Amad Dheuma October 19, 2013 Does pull ups help biceps? Reply CHAD CELT October 19, 2013 subscribed! Reply miteswell October 21, 2013 47 haters Reply Shinichi Kudo November 4, 2013 Yes Reply miller simon November 6, 2013 Great workout. Reply Chris B November 10, 2013 Great tip for using the full range of motion. Thanks. Reply capua November 15, 2013 i cant sit like that :/ Reply RoyalsChamp5 December 15, 2013 YOU ARE OUR KING Reply Anna Kuennen-Pitches December 30, 2013 Yes!!! Thank you Reply arcel gopez January 10, 2014 THANKS BROW!! Reply Nas HOPE February 14, 2014 you should call them KITE THROWERS Reply funboy0666 March 15, 2014 EXCELLENT VIDEO! GREAT TIP! Reply Alvaro Peralta March 20, 2014 can i do this with dumbbells? Reply Shehzad Ghauri March 20, 2014 Thanks. Reply Born Again March 20, 2014 This guy is fucking good. Reply waj khaj March 26, 2014 what if we dont hv a band or the machine….hw to work it out…. Reply Todd Rosenzweig March 27, 2014 FORM is KEY to any exercise. You do an incredible job of explaining why this is true, and what it does for your muscles. Thanks Jeff! Reply Nooney Nomad April 3, 2014 I Only have one problem I have two torn rotators but I have some form to me. I will try this exercise. Reply Goni G April 5, 2014 U not even big! Just ripped Reply Jeremy Kidd April 8, 2014 That's freakin' brilliant! Reply 3J02N April 14, 2014 i can see hes a very skinny guy, and got ripped coz of these genius exersices. Reply Cheeto Residue April 20, 2014 This guy's sure knows his stuff. I tried this exercise for the first time this week and made the very front part of my biceps sore which I had never felt before on that part of my bicep. Thanks for post! Reply William Ramos April 30, 2014 can I do it one arm at the time? and how much weight? how many reps? Reply jorge fernandez May 15, 2014 2014 thru 2015 is gonna be my year Jeff. Thank you for all the great training advise cause, it's gonna help and it "WILL" make a difference!!! Reply Tainted Echoez May 27, 2014 Very cool knowledge, reminds me alot of the <ZottMan Curl> where you rotate your wrists at the top instead of the bottom. Question though, would you also recommend this to compliment Standing Dumbell Curls, or only on cables? Reply SEAN Cooper May 29, 2014 I do a variation of this exercise using the same principles but for my triceps using a cable row machine in a standard bent over one arm position. Adding that extra upward flare at the end getting a little rear deltoid contraction. Any thoughts? Reply N kh June 14, 2014 why aren't u doing the full range of motion ?! Reply baldy hardnut July 1, 2014 wow what a great gift how thoughtful I still aint got i! Reply pdquick1 August 4, 2014 There is no such word as BICEP. The word BICEPS is a singular noun. "The BICEPS." "A BICEPS." Not "the BICEP." Reply Duke Errl August 13, 2014 I'm Jeff Cavaliere and I'm reaching into my stocking to pull out a forearm building gift for you Reply Archangel Michael August 20, 2014 I like! Thanks for the tip! I needed to mix up some new stuff. Never thought of bringing arm pass the head.Seems to let more blood in.Really flex a cramping pump! Awesome! Reply Curt F. August 22, 2014 Solid advice from a smart, determined guy. Reply hanif jamal August 31, 2014 Details are everything…thanks again man! Reply Desmond McCarter September 16, 2014 This may work but I don't like this exercise since it involves flexing the shoulders too, which could get exhausted during the set quicker and more importantly BEFORE the bicep is exhausted. For me the best exercise is one where no other muscle is being exercised apart from the bicep. The most important thing is the squeeze at the top of the movement and slow extension, keeping the muscle under tension and making sure momentum or gravity does not take control of the weight. One more tip: people don't realise that when doing curls you are actually using your tricep to curl as well as the bicep. In fact if you chopped your bicep off then you will STILL be able to curl because ALL muscles push and pull (proof: leg extensions – quads squeeze the weight, squats – quads push the weight). Try doing exercised that 1. completely isolate the bicep, such as preacher curls and 2. involve no other muscle movement other than the bicep during the set 3. ALWAYS squeeze HARD for 2 seconds max at the contraction 4. Never let the weight drop by gravity: THE NEGATIVE PORTION IS THE MOST IMPORTANT BIT and is where I would say 80-90% of muscle growth occurs, since you are using oxygen in your muscles and not your lungs (try it – take a deep breath in on the contraction and you'll find that you can breathe HOWEVER YOU LIKE on the extension). Reply rzrselliott October 9, 2014 Lol my grandma gives me scratch offs ever year too still Reply David Bradley October 25, 2014 i waited for this video all year 🙂 Reply Fastest Buckle October 25, 2014 Hey Athean-x guy, where did you learn all of that stuff? Reply mustang77ism October 25, 2014 Nice exercise to finish up biceps routine. Reply Dante Rubin November 22, 2014 NO BUDGET OR ROOM FOR ANY TYPE OF CABLE MACHINE Reply Magnus Lööv November 27, 2014 Great tips!And you kinda gets a similar thing in the rings when doing a pullup where you rotate from pronated in the bottom position to supinated in the top position. Kinda, since you don't elevate your elbows in the same way like in the end position where the hands has passed the neck in the video. Maybe some kind of inverted pull-up in the rings with turning hands will get you close to the thing? Reply dennis85573 November 29, 2014 Great info! Reply Trielectify December 9, 2014 Wow this is really informative. I never thought about the activation of the shoulder. Reply Lyle Pigeon January 5, 2015 Hey, talk about great timing. I just watched your video on upper pecs and pecs function in general. I am 62 with an expanding rib cage and "Old Man Boobs". I have been gifted with a slim frame and great muscle memory. I have given myself to age 65 to Not have the body of a typicial 65 years old man. I have a few free weights and a strap system, I am working with body weight and will pick up some stretch bands. I shall continue to follow your program. This is great. Reply eddie nieves February 9, 2015 GREAT JOB Good info but can you get good results with out getting on your knees I have bad knees ? Reply Melvin Ramírez February 12, 2015 Jeff's Bicep Curl. Reply Ima WreckU February 14, 2015 Just did the motion without weight to see and yeah that feels great. Adding this to my routine definitely! Reply Mazaa March 12, 2015 How about sitting on a bench, leaning little forward and performing the movement with dumbbells? Isn't it pretty much the same movement pattern? Reply Tom Trott March 20, 2015 what if i can't afford a lotto ticket, then what exercise should I do? Reply Debra Aquino April 2, 2015 Started off as a great addition to my biceps arsenal, but be careful, weightlifting friends…this move puts an obscene amount of strain on the biceps tendon where it attaches to the lacral area of the shoulder. I have been out of commission for 8 weeks and now Doctors believe Reply Debra Aquino April 2, 2015 Doctors believe it is a SLAP tear. It took me a while to go to the doctor because I am stubborn. This move and the triceps move can be quite dangerous. Be careful. Reply Jose David Valdez May 4, 2015 I am definitely doing this exercise next time I am working my arms!!! Reply Jammin Dave July 25, 2015 push a little bit more and you may become the next Spartan Reply 1phatmaximus August 11, 2015 Thank you again for so much dedication for all yr followers ,,,appreciate yr time and effort in putting these on youtube,,,wishing u all the very best take care ,,again thanks ,,,cheers Mac Reply HERBLANDZ August 11, 2015 From 2011 til now you can see how he's really made progress while maintaing his size.He knows what hes doing! Reply Chris Durig September 27, 2015 Could you do this on a Lat pull down machine Reply Rob H November 11, 2015 can't wait to try this one. . Reply Kyle Hammer December 18, 2015 This looks killer! Thanks! Reply Vegan Bear December 25, 2015 this guy is insane Reply JokerX126 December 29, 2015 going back and watching a 4 year old video is crazy. look at how much smaller and less vascular he was. Reply 10 Minutes to Roulette Fortune January 20, 2016 I tend to appreciate smaller things too………….like a cute blonde that weighs 100 lbs and is 5 feet tall. My wife ROCKS it!! Reply MuslimLab February 20, 2016 I respect him for going into detail and explaining his stuff through proper research based on data. Reply Yefim Glikin March 26, 2016 I think it's a great exercise to target all 3 functions of the biceps, but would the active insufficiency hinder your biceps strength at all? Reply Teh LuNaTiC March 27, 2016 How you can do that if you dont have some cables in close position like he have? and not having bands… Reply aaron norman March 28, 2016 someone buy this guy a t shirt Reply anglekan May 29, 2016 This guys is a great trainer deserves my money Reply Tom Walsh June 10, 2016 Thanks for sharing. I'm trying to get back to the form I was in around 29 or 30. I was a beast! I'm 46 now and my testosterone is low. I was told bicep workouts can help. I'm currently running 3 5 Ks a week, but I know I need to start lifting again. Reply Ahmed Fekry July 7, 2016 effective training Reply Abdullah .M August 5, 2016 who's watching in 2016? Reply Daniel Christmas September 17, 2016 Call it calveliere curls. Reply Carrie Methot October 25, 2016 love. Reply Rabi Guerrero November 16, 2016 watching this in November 2016 , I made a decision to without and try my best forward. Putting price to the side and doing what matters in & out the gym. exercises seem odd but goes to show different things workout. I'm 22 & have been thru a bit but time to be different and a better me. happy Thanksgiving to all and a merry Christmas. ☝🙏🤘🖖💪👈🙌👏👋👍 Reply Rabi Guerrero November 16, 2016 watching this in November 2016 , I made a decision to without and try my best forward. Putting price to the side and doing what matters in & out the gym. exercises seem odd but goes to show different things workout. I'm 22 & have been thru a bit but time to be different and a better me. happy Thanksgiving to all and a merry Christmas. ☝🙏🤘🖖💪👈🙌👏👋👍 Reply Eruviel Rios November 20, 2016 hey I love to work out but sometimes I don't feel up to it how can I get warmed up and pumped to feel up to it Reply Nkanyiso Ngubane November 24, 2016 this guy means business, he must have been a biology teacher at some point back in the days. Sport and science at its best Reply EGO ANDREAS December 10, 2016 cringy intro:p Reply The Prof January 20, 2017 Basically a high cable curls variation with two arms. Reply Gus Stone January 24, 2017 Brilliant Reply Real01 S. March 24, 2017 who is watching in 2017? Reply SUMANT SASMAL April 7, 2017 plz put some rehab exercise for labrum tear on RT shoulder Reply Vincent Vin April 27, 2017 so where is exercise?? Reply Will Bailey May 12, 2017 Any chance these can be done with freewights or even kettlebells? Reply XANDER ANNOMUS July 7, 2017 He definitely looks smaller in this video and not as lean Reply Hip-Hop News July 18, 2017 666k views, coincidence??? i don't think so! Reply Reign of Swords October 25, 2017 Tried this today wowwww Reply Parth Dhadhal November 15, 2017 I think im late its November 2017 Reply Vitor Cardoso November 21, 2017 My biceps are 3-D!Diminishing, disappointing and deformed!Hope this works!! Reply jigs khan January 5, 2018 We dont hv this machine in gym.Any alternative? Reply Wes Chambers February 3, 2018 hey Jeff, every time i don`t think you can come up with another biceps exercise, you come up with one anyway!! fast forward to Feb. 2nd 2018 and i cannot wait to try this one on Monday!! i take Sunday`s off, and will be chomping at the bit waiting for Monday to come!! i have absolutely nothing at home that would allow me to do this one now, or tomorrow!! the best Christmas present ever, and it came from Jeff Cavaliere!! thank you so much for sharing my friend, with love from Wes!! hugs!!! Reply BEYONDFITNESS February 15, 2018 This was a favorite bicep exercise of the great Mr. Olympia Larry Scott. Reply Killatunga May 4, 2018 I don't know why, but I read 6 years ago as 6 days ago 😐 was definitely surprised Reply Alejandro Peralta May 14, 2018 Doing this tomorrow! Reply Franklin Franklin December 23, 2018 Thank you Reply Derek Martin March 19, 2019 Make biceps pop with this one quick trick! 😉 Reply Umar Syed April 23, 2019 Superb Reply THE VOICEANARCHY May 26, 2019 Thanks sexy Jeff, I bought max size, but I couldn't view the intro video on how to use the program … If I call, It's someone else, not you at the helm –Spare me the one liner… 'you are too' busy, chemistry connection with Cavalier to me is essential – THICKVEIN The Voyz Of Force … Reply Greek Malaka May 29, 2019 2019 here .. been watching him for about two years. He's a gift to humanity! Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Save my name, email, and website in this browser for the next time I comment.