He Did This One Biceps Exercise for 30 Days (WOW!!)

JESSE: All right. So, as you can see here, we have – we’ve
got Ursa Minor, Ursa Major. I think that’s Scorpio, Leo. Is that Orion’s Belt right there? That might be Capricorn, as well. Is that one the North Star, Jeff? JEFF: I think so. JESSE: You don’t like my astronomy lessons? JEFF: No. JESSE: Aw, come on. JEFF: What’s up, guys? Jeff Cavaliere, ATHLEANX.com. And Jesse. No intro. JESSE: No intro this time? JEFF: No intro. Done with the intros for now. Guys, we’re talking about building bicep peaks. That exercise that you saw me doing in the
beginning of this video was something that goes way back with me. As a matter of fact, when I was working out
with my brother, the story as I’ve told it before – he really didn’t let me do anything. He was my older brother and I had to be relegated
to cheerleader until I was old enough to pick up the weights. But I did have access to a single dumbbell,
and I remembered seeing an exercise that Sergio Alebo – way before your time, Jesse. JESSE: Way before my time. JEFF: Sergio Alebo did, for his bicep peaks,
where he took a single dumbbell, just like that, and lifted it in that fashion. That stuck with me because I have covered
on this channel before something called a “Master Tip” and the value of keeping your
wrists out of it. Bent back as you curl up to negate some of
the extra forearm contribution of the curl and put more of the work on the biceps. I forgot about the exercise. JESSE: How do you forget that?! JEFF: Because when I got access to two dumbbells,
and a chin-up bar, and a barbell I was switching them out for other things. Like barbell curls and chin-ups. In a question you asked me recently, “What
can I do with a single dumbbell?” JESSE: Right. JEFF: Besides regular curls. I remembered back and told them about the
value of the exercise and then you went and did it for 30 days. JESSE: Yes. JEFF: But what I did was, I told Jesse, “Okay,
we’ll do another experiment. No more ‘Baby Shark’ for 30 days. Something real for 30 days.” And what I said was, “Don’t do any traditional
barbell curls.” JESSE: Right. JEFF: “Don’t do any traditional dumbbell curls.” JESSE: Correct. JEFF: Full disclosure, you still did chin-ups. JESSE: Yep. JEFF: You still did rows. JESSE: Underhand rows. JEFF: Right. So, that’s been part of your program anyway. JESSE: Yeah. JEFF: So, the only difference was the inclusion
of- JESSE: This exercise. JEFF: This exercise. The one, again, that you’re seeing here as
Jesse points out all the constellations in my veins and vascularity of my arms. That’s the one you were doing. JESSE: Yeah, and I substituted for the traditional
curling. JEFF: Right. Just to give them a sense of how often you
were doing this and if you did it in – what? You were doing some of the total body workouts
from BEAXT. JESSE: From one to two times per week. JEFF: Right. JESSE: Sometimes three. JEFF: Depending upon what- JESSE: The program I was on. JEFF: Whether it was ‘push, pull, legs’ or
whether you were doing a total body. JESSE: Yeah. JEFF: So, it was not 30 days of this. JESSE: No, no, no. JEFF: Just within a 30-day period. So, you probably wound up hitting at about,
let’s say 9 to 12 times. JESSE: Yeah. I would say so. JEFF: That’s the only bicep exercise you did. So, let’s take a look at the exercise itself. JESSE: Okay. JEFF: Go ahead and pick up – I’ll coach
you through it. So, we’re talking about making sure the top
of the dumbbell here always faces up toward the ceiling. What you get is, you lower it down and you
have to change the position of your wrists to make sure this stays level. So, you go down to, about that far. I always try to say you get down as low as
you can, as you saw me doing. Just under there. Now, as you lift up, you have to change the
position of your wrists to make sure this stays up here. One of the benefits we’re getting is some
good, longhead of the biceps because the arms are staying close. Similarly, to how they would in a drag curl. We’re getting that. We know that the longhead of the biceps, the
outer portion here of the biceps, are what is responsible for that peak. We get to the top and it’s an insane contraction,
right? JESSE: Yeah. JEFF: So, you hold it – come up closer. Let’s see what they see here, now. Right about here. Now, go down. Concentrate on this back arm over here, as
we see. Good. And up. Arm’s right here. Drag it up. JESSE: Ooh. JEFF: Up to the top. Good. Come down. One more. Up, up, up. Right there. Squeeze it. Hold it. Hold it. Hold it. Hold it. Good. And again, it incorporates that master tip
that we’re talking about, where you want to dead-arm those wrists. JESSE: Right. JEFF: Get them out of it. Go ahead. You can show off a little bit. So, what do we see here? In all honesty, you can see here in that area
that Jesse’s got much more development of, first of all, this entire bicep. But he’s starting to get more height on here. Go from the backside, so they can see the
outside of it. Yeah. I mean, there’s no doubt. There’s a much more defined peak up here than
you had at any point before. JESSE: Yeah, I totally agree. JEFF: So, as far as an experiment I would
say, in relation to Jesse, it’s a success. Right? JESSE: Yeah. Absolutely. JEFF: When you compare it to mine, I would
say it’s a failure. Right? JESSE: That’s not fair! JEFF: But we’re not – it is out of proportion. We’re not there yet. Right? JESSE: Right. JEFF: But the fact is, I think there’s some
merit. It’s a good exercise. More so than anything else, it’s a change. JESSE: It is. JEFF: If you haven’t done it before, it’s
a change from what you’ve bend going. I wouldn’t say this is the only exercise you
should do from now on, but I think it has some merit. Especially as an effective exercise to place
some tension on the biceps, and all on the biceps, in the position that they can benefit
the most. Especially when it comes to activating the
longhead of the biceps and adding more tension to the peak. JESSE: Right. JEFF: Right? So, give it a try. Success? JESSE: Definitely a success. JEFF: All right. Cool. JESSE: I think you’ll find success, too. JEFF: Good. I’m glad we made it through a whole video
without one of those lame-ass intros. JESSE: They’re not lame. The comments prove that they’re awesome. They like the sharks and the laser beams. JEFF: If you’re looking for programs that
put the science back in strength – all these little details matter – we have that built
into all our programs. As I’ve said, it’s not just the exercises
you do, it’s how you do them that matters. I’ll coach you through every one. They’re all available in our programs at ATHLEANX.com. In the meantime, tell us what you want us
to cover. If there’s something else you want to see,
make sure you leave it in the comments below and we’ll do our best to do that for you. If you haven’t already done so, make sure
to click ‘subscribe’ and turn on your notifications so you never miss a new video when we put
one out. All right, guys. See you soon. JESSE: As far as intros go, let me know what
you want to see. More laser beams? More lightning? Explosion? Sharks? I’m all for it. JEFF: Sharks. All right. See ya.


  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published!  Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published.  Click the link to see if you’ve won.  No strings attached! 

    If you don’t win, no worries.  Just be sure you have your notifications turned on so you can get to my next video quickly and try again.  Good luck and thanks for being a loyal subscriber…

  2. Jesse, I think we just want to see intros that get under Jeff’s skin… Maybe after enough of them he’ll lighten up his constant serious face, lol🤨😜

  3. how does jeff brush his teeth

  4. what about some Brachialis workouts

  5. nice bi's 🙂

  6. And absolutely no chest 😂😂

  7. Into, you surfing a tornado!

  8. THUMBS UP!!!!
    then watch!!!!


  9. How can one not like this duo? Informative and charming!

  10. Jeff's bracelet says "ROCK STAR"…???

  11. no jesse intro, unsub

  12. anyone else try this and get Golfer's Elbow?

  13. Average video without a mind-blowing intro 😆

  14. Love the videos….Jesse keep kicking ass

  15. Boo! Where's the Intro? How am I supposed to know Jesse's in the video if he doesn't get his intro?

    No sharks? No kittens? No eagles? No American flags? No Lasers? No Velociraptors with Bazookas?
    What says "getting results" more than those things?

    All we got in this video was 1 lousy Dumbbell.

  16. Keep the intros

  17. @3:45 Jesse breaks the wall and stares into your soul

  18. Jessie, I'm showing you my love. Well done.

  19. It’s funny how they both keep their arms up in a constant state of flex. 😐

  20. So doing this is the same as doing a drag curl????💪🤔

  21. What the f…

  22. I dont see how you get the full 180 degrees of ROM the elbow has get used. It may be better used on a Preacher curl to get the full 180

  23. Question: How to avoid unnecessary tension on the wrist?

  24. I want to see spongebob and Patrick “now that we’re men” in the intro

  25. This man is legend

  26. INTRO IS DOPE! Jesse is growing fast, holy shit. Keep it up guys, loving your videos!

  27. I tried this and gained 3" in the 1st set.

  28. No stupid intro….

  29. Topa tara karta to mara Biceps sara chhe… trainer vagar

  30. That exercise is insane, tried it in the gym the other day as a finisher and my biceps stretched out the sleeves of my t-shirt.

  31. So I am soon to be 41 and decided to get myself in shape about 7 months ago. I was 250lbs and had not worked out since I was 20 then 160lbs. I worked hard over the last 7 months and dropped to 185lbs. I've been Working hard on trying to get shape to my biceps but they still look like a 12yo girl lol. My arms aren't even shaped the same as other people bad genetics or just more time?

  32. More Cowbell !

  33. Eating protein powder leads to deficiency of sperm count?? & birth problems?

  34. If you look at 1:33 and listen carefully I think Jeff said the wrong thing and overdubbed the word “biceps” into the video which is why Jessie’s laughing

  35. How many sets?

  36. I missed can somebody say the sets? I couldt not find

  37. "When you compare it to mine, it's a failure" How arrogant and prideful. Couldn't just let Jess have that one moment could you?

  38. Jesse is the best!

  39. I just can't take it anymore!

  40. Jessy 4 Prez!! lol

  41. Always appreciate the tips Jeff, I'll try it out!

  42. Jessie needs to work them triceps

  43. No intro…no watch

  44. Hrm, who would have guessed it. Working in a state of the art gym/physical therapy facility leads to muscle development… Fascinating findings.

  45. Great tips and they make a difference ! Started to experiment with this same exercise on the preacher bench and works a treat ! Great to try something new and which actually works better.

  46. Jesses looked good. Then Jeff flexed and dust fell from the ceiling.

  47. Yeah! Bring the intros bag! Back

  48. Jesse is a BEAST


  50. 👍💪

  51. Where is Jesse's intro????

  52. How many reps should we go for with this wrist destroying exercise?

  53. J, when yer flexing biceps … cut it with the Manson lamps huh . but bring back the intro – with bells on.

  54. baby shark was awesome

  55. Do you rest your elbows on yourself or are they free to the side?

  56. are protein supplements required to build muscle?

  57. Great work Jesse, your definitely looking like your hard work is paying off! You look way different now and made a lot of gains. Awesome videos! Keep up the good work

  58. Dude😨😨

  59. Hahahah, “When you compare it to mine, I guess it’s a failure”


  60. Jesse is the real genius here..!

  61. Jease's biceps are huge.

  62. Subbed just because of jesse!!!!

  63. Name a more iconic duo than Jeff & Jesse.
    I‘ll wait.

  64. This video PEAKed my interest

  65. More skits 😛

  66. How much weight, and how many reps and sets? And rest periods?

  67. Jesse, this is what I want to see: https://www.youtube.com/watch?v=M84ELb_Zms4

  68. Can we see a before photo?

  69. What different techniques are there for hitting the vastus lateralis, rectus femoris and vastus medialis

  70. Intro! Intro! Intro! Intro!

  71. I'm disappointed there's no before/after. IIRC, the baby shark ab thing was the same.

    Please make a point to try to take comparison shots and measurements when doing these X day challenges. That way you don't need to ask Jesse's opinion as there will be objective data.

  72. so i take the heavies dumbell i can do for multiple reps right?

  73. Jeff be like: your gains are killing your gains

  74. Jesse is an actual beast. His bicep progress is unbelievable

  75. Jesse went from a skinny guy to a skinny guy with veins

  76. Jessie your looking great💪🏻

  77. If there’s anyone on YouTube I’d take advice from when it comes to working out it’s this guy.

  78. tried this felt nothing in my my biceps only wrist pain

  79. Get those sharks out!!

  80. Great bicep workout been doing it for a while now with noticeable gains 🤙

  81. Dang Jessie Can See The Gains…Awesome Job Jessie!!!! I Remember When You First Started You Were Tiny And Now BEAST MODE! Keep Up The Awesome Work And Content

  82. yeees Intro

  83. Please ADD JEFF to the intro

  84. I hereby name this exercise: GOBLET RAISES

  85. As an intro I want to see Jeff playing "music box dancer" on the piano. No bullshit!

  86. Bad exercise

  87. good job guys!

  88. You cannot build biceps peaks without the genetic predisposition for biceps peaks. The shape of a muscle is entirely genetic. You shouldn't tell people there are exercises to give you peaks. If you don't have the genes, you can't have peaks.

  89. I watched the bulking and cutting video but what about carb intake? I thought you go less carbs to shrink the stomach but need carbs to build the muscle?

  90. I need to know the size of Jesse arms

  91. before and after photos would be real proof

  92. nice, apparently jeff has the same shitty arm genetics (twig wrists, phat bicep gap) as me, and it doesn’t even look all that bad

  93. Keep it up . great vid!

  94. What's the correct back position for this since the shoulders seems to be pulled forward and elbows pulled closer together? I have a trap problem that I'm working to correct, but this workout, amazing as it is, aggravated my lower trap and I'm out of commission for a few weeks. I want to avoid the injury and continue using this movement.

  95. Gonna try this after class. I have big arms as it is but my bicep is pretty undefined in resting position so I'm excited.

  96. Way to go Jess nice job Jeff with this tip

  97. I’m going to add this to my workout for sure!!!! Thanks!

  98. Bring the intro back

  99. We need Jessie's intro!

  100. Petition for jesse to take over this channel

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