Womens Workouts
The Best And Worst Biceps Exercises
I’m sending everyone who pre-orders my new hard copy, physical print book a free ebook!
Pre-order here: https://jeffnippard.com/pages/the-muscle-ladder (then input your order number and email and I’ll send you the ebook for free)
——————————-
Ranking 20 biceps exercises on a tier list based on the latest science. This is how you should interpret my tier list:
All exercises are ranked based on muscle building potential.
S tier – My favorite. Do them if you can.
A tier – Strongly recommend.
B tier – I still do these in certain contexts. There may be better options.
C tier – There are better options for most people. Can still have value in some contexts.
D tier – Probably not a great option for most people.
F tier – Generally not recommended.
——————————-
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——————————-
Timestamps:
0:00 – What makes a biceps exercise great?
1:56 – Barbell Curl
2:45 – EZ Bar Curl
3:37 – Standing DB Curl
4:25 – DB Preacher Curl
5:20 – Incline Curl
5:34 – Lying DB Curl
6:08 – Scott Curl
6:30 – Flat Bench Curl
7:01 – Machine Preacher Curl
7:16 – Waiter Curl
7:35 – Drag Curl
8:11 – Spider Curl
8:31 – Chin-Ups
9:01 – 21s
10:12 – Standard Cable Curl
10:28 – Face Away Bayesian Cable Curl
11:11 – Bayesian Cable Curl Variation
11:45 – Cheat Curl
12:30 – Strict Curl
13:06 – Hammer Curl
14:15 – Preacher Hammer Curl
14:25 – Inverse Zottman Curl
15:06 – The Muscle Ladder Book
——————————-
References:
Intra-Set Rest
https://pubmed.ncbi.nlm.nih.gov/15947720/
Preacher Curls vs Incline Curls
https://pubmed.ncbi.nlm.nih.gov/37559762/
Lengthened Partials vs Full ROM
https://www.researchgate.net/publication/384216033_Lengthened_Partial_Repetitions_Elicit_Similar_Muscular_Adaptations_as_a_Full_Range_of_Motion_During_Resistance_Training_in_Trained_Individuals
——————————-
Filmed by Cam Cline https://www.instagram.com/mrkifilms/
Edited by Rickie Ho & Jeff Nippard (https://twitter.com/coldgamerick)
Music sourced from Epidemic Sound
——————————-
About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
——————————-
Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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Womens Workouts
30 MIN KILLER LOWER BODY HIIT Workout – With Weights, No Repeat, Leg Day Home Workout
Team, it’s #legday 🔥 30 min Lower Body HIIT workout to gain muscle, burn fat & feel the LEGS + BOOTY burn! How bad do you want it TEAM? Come on, let’s do it!
▸ Muscles Worked: Lower Body
▸ Time: 30 Min + Cool Down
▸ Equipment: Grab your Medium Dumbbells! (I’m using 2 x 5kg for your reference)
▸ Instructions: Follow along and complete as many reps as possible in 50 Seconds. After 10 Seconds of Rest continue to the next move.
♥︎ Workout ♥︎
▸ 00:00 – 30:05 Warm Up + Workout 50 sec on, 10 sec off
Good Morning + Squat
Squat + Hamstring Stretch
Sumo Squat + Calf Raise
Glute Bridge + Pulse
One Leg Glute Bridge Left
One Leg Glute Bridge Right
Glute Bridge Walk
Tempo Goblet Squats 4 sec down
Goblet Squat Hold
Front Squats
Curtsy Lunges Left
Curtsy Pulses Left
Curtsy Lunges Right
Curtsy Pulses Right
Front Lunges
Side Squat Right
Side Squat Left
Dumbbell Swing
Romanian Deadlift
Reverse Lunge + Pulse Right
Reverse Lunge Pulses Right
Reverse Lunge + Pulse Left
Reverse Lunge Pulses Left
Romanian Deadlift + Lunge
Sumo Squats
Sumo Pulses
Reverse Lunge + Knee Drive Right
Reverse Lunge + Knee Drive Left
Goblet Toes In Out Squat
Goblet Side Shifts
▸ 30:05 – 33:25 Killer Finisher 60 sec on, no rest
Prisoner Squats
Alternating Lunges
Squat Hold
▸ 33:25 – 37:53 Cool Down 30 sec on, 10 sec off
Deep Lunge Stretch Left
Front Hamstring Stretch Left
Deep Lunge Stretch Right
Front Hamstring Stretch Right
Butterfly Stretch
Forward Fold
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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#growingannanas #growwithanna #homeworkouts #hiitworkout
D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.
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We asked women sizes 0 through 28 how they like to exercise. Whether it’s running, yoga, dance, weight lifting or more, hear what they have to say.
Still haven’t subscribed to Glamour on YouTube? ►► http://bit.ly/2gYlQqe
Women Sizes 0 Through 28 on How They Exercise | Glamour
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A dumbbell leg and booty workout you can do AT HOME! Use whatever weights you have access to at home and let’s get to it!
#HomeWorkout #MadFit #Fitness
👉🏼 DOWNLOAD YOUR MADFIT APP FREE TRIAL HERE: https://madfit.app.link/e/store
⭐️ DO THIS WARM UP FIRST: http://bit.ly/2riv8T6
⭐️ APARTMENT FRIENDLY WARM UP: https://youtu.be/CSrBaHX3HxQ
⭐️ DO THIS COOL DOWN AFTER (5 min): https://bit.ly/3zywpCu
👉🏼THE MAT I USE (Exercise 6X4): http://gorillamats.com?aff=19 (MADFIT10 for 10% off)
✘ I N S T A G R A M: @madfit.ig
✘ T W I T T E R: @maddielymburner
✘ F A C E B O O K: facebook.com/madfit.ig
✉ C O N T A C T (business inquiries): madfit95@gmail.com
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► Do This Everyday To Lose Weight – 35 MIN FULL BODY WORKOUT AT HOME | Mira Pham
#aerobic #MiraCrew #mirapham
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ღ 𝐋𝐈𝐊𝐄 & 𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄:
💕𝐒𝐔𝐁𝐒𝐂𝐑𝐈𝐁𝐄: https://bit.ly/3l4IJa2
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✉ miraphamaerobics.contact@gmail.com
© Copyright by Mira Pham ☞ Do not Reup
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Womens Workouts
Gymnastic girls video | girls gymnastic training video #shorts #shortvideo tik tok videos female(1)
🤯Flexible Gymnast Girl #gymnastics #acrobatics #balletdance #shorts Newest Amazing Flexibility Challenge | cute flexible girl whastapp short status hot girl sexy girl short videos stylish gymnastic stunt sexy cute girl hot female stunt videos latest hot girl stunt gumnastic videos
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Burn up to 350 calories in just 25 minutes with this no equipment full body HIIT workout, while sculpting your abs, too!
* * * *
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* * * *
We took a trip to Bora Bora and recorded a lot of new workouts for the channel, including this full body workout! We’ll begin this workout with a quick warm up before going into HIIT and abs intervals. The timer is set for 30 seconds of work with 15 seconds rest between exercises. This combination of bodyweight HIIT exercises and ab exercises is the perfect mix for a full body workout. Stick around for a 90 second burnout finisher 🔥 Scroll down for the workout list and more details.
Enjoy the workout and if it’s your first time here don’t forget to subscribe!
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SUPPORT OUR CHANNEL
Become a premium member to get early access to our latest workouts, ad-free and timer-only videos, and support our channel. Help us to continue creating high-quality home workout videos and programs.
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FREE HOME WORKOUT PROGRAMS
💾 6 Week Shred I Playlist: https://bit.ly/6WeekShred1
💾 6 Week Shred II Playlist: https://bit.ly/6WeekShred2
💾 6 Week Shred III Playlist: https://bit.ly/6WeekShred3
💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge
* * * *
WORKOUT DETAILS
⏱️ Duration: 25 minutes
🏋️ Equipment: a workout mat
😅 Warm Up: 30 sec ea x8
⏱️ Intervals: 35 sec work, 15 sec rest
🔥 Finisher: 30/30/30
Exercises for this 25 minute full body workout:
00:00 Get Ready!
Warm Up // 30×8
00:25 Arm Circles
00:55 Butt Kick Chest Openers
01:25 Side to Side Squats
01:55 Front to Back Lunge R
02:25 Front to Back Lunge L
02:55 Pike Calf Stretch
03:25 Bird Dogs
03:55 Frog Squats
Rest 20
HIIT // 30/15
04:45 Push Ups
05:30 Bear Knee Taps
06:15 Plank to Pike Push Up
07:00 Commandos
07:45 W Raise to Push Up
08:30 Side to Side Squats
09:15 Rear Lunge to Knee Drive
10:00 Squat to Calf Raise
10:45 Curtsy to Side Lunge R
11:30 Curtsy to Side Lunge L
12:15 1-2-3 Crunch Hold
13:00 Leg Extended Cross Crunch R
13:45 Leg Extended Cross Crunch L
14:30 Tabletop Twist Crunches
15:15 Bicycle Crunches
16:00 Leg Lifts Partials
16:45 Reverse Crunches
17:30 1 1/2 Switch Lunges
18:15 Pop Squats
19:00 Clock Squat R
19:45 Clock Squat L
20:30 Front to Back Squat Walk
21:15 Plank Toe Touches
22:00 Plank Rows
22:45 Pulldown to Push Up
23:30 Shoulder Taps
24:15 Mountain Climbers
Rest 20
Finisher // 30/30/30
25:05 Air Squats
25:35 Wide Push Ups
26:05 Low Plank Spider Crunches
* * * * *
Thanks for supporting our YouTube channel. We couldn’t do any of this without you!
TIFF x DAN
* * * * *
DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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@alphalance9408
October 25, 2024 at 4:13 am
Hey I hope you're doing well! I saw what happened and I just wanted to say that you're an amazing youtuber! Stay safe❤
@etoeto6754
October 25, 2024 at 4:13 am
Barbell curl 6-10 use the straing bar not the v bar v bar works brachialis that is on the outer part of the arm
@joshfranklin1894
October 25, 2024 at 4:13 am
Mike shouldn't have put hands on you but you lied, you said you didn't approach him yet in the CCTV video you clearly walked over to him, slimy lie
@AadilCuts
October 25, 2024 at 4:13 am
Post the complete video ur camera man made of ur dispute with Mike. U posted only the few secs of u being assaulted. Jon Bravo just posted the cctv footage and it seems u instigated it
@Anabolic-s5n
October 25, 2024 at 4:13 am
What about laying cable curls?
@W-C-F-o1k
October 25, 2024 at 4:13 am
#JEFFDIDNOTHINGWRONG
@albertoloza7259
October 25, 2024 at 4:13 am
This list SUCK
@MrNeilos123
October 25, 2024 at 4:13 am
Name it the the Hercules curl or Crucifix curl
@samwilliams243
October 25, 2024 at 4:13 am
Cmon, They can't all be A tier 😂
@roadstar499
October 25, 2024 at 4:13 am
With these exercises you can also make small adjustments like leaning back against a Smith machine bar which I do on dumbel,barbell and cable curls…I totally get much more full tension from bottom to top..I can also change my angle on the fly if I want…since I have a low cable on my smith machine. I can also sit on its bar and lean back if I feel like it…been weight lifting for 55 years and learned many years ago it's not the fancy equipment that gives you gains, it's the intensity ,mind muscle connections, diet and proper rest that is what makes you grow..😊
@JustSomeGuy69420
October 25, 2024 at 4:13 am
Science: "stretch is key to building big biceps"
Armwrestlers: 🙃🙃🙃
@thatonelady9772
October 25, 2024 at 4:13 am
Lmao thanks for the highlight
@RobertRedway
October 25, 2024 at 4:13 am
Glad you pressed charges homie
@EduardoSanchez-ld7bj
October 25, 2024 at 4:13 am
Is this a good split in general:
M: Back/Triceps 16/16 sets
T: Chest/Bicep 16/16 sets
W: Legs 24 sets
T: Back Triceps 16/16 sets
F: Shoulders/Chest/Bicep
@dansho3712
October 25, 2024 at 4:13 am
Jeff nippard and jeremy ethier are the reason why people think i have good genetics. But all I do is science based lifting ❤
@Gumboyaya
October 25, 2024 at 4:13 am
what about EZ bar preacher curly I SEE THEM MOST IN studios etc. is that A tier?
@leviwhite2818
October 25, 2024 at 4:13 am
Jon Bravo busted you. This dudes a liar the gym footage came out.
@seanpair1382
October 25, 2024 at 4:13 am
The visual representations you give in your videos are always great!
@papersandwich
October 25, 2024 at 4:13 am
what is that biblically accurate angel on his desk?
@drygordspellweaver8761
October 25, 2024 at 4:13 am
EXPOSED LIAR. Mike asked you to stay away and you pressed him and got checked. FAFO, crybully
@Moon_in_Flames
October 25, 2024 at 4:13 am
Don't be an enabler, PRESS CHARGES
@sigibaes
October 25, 2024 at 4:13 am
How about concentration curls? Been doing them for more than a year.
@joelpineda2042
October 25, 2024 at 4:13 am
Even though ur way younger than me i always thought u were one hell of a young fitness influencer. Kind of like Chris Bumstead. But bro Mike will definitely go to jail sure BUT u did ask for it. The Bravo footage proofs it.
@BVD_INFLU3NC3
October 25, 2024 at 4:13 am
https://youtu.be/Z_eo-6I2QOQ?si=b2V4QApepYMP8mcY
@aeriel26
October 25, 2024 at 4:13 am
Barbell Curl is C!?!?! HAHA that's why people laugh about u
@sleufffff
October 25, 2024 at 4:13 am
o7
@s1mple_xoinx
October 25, 2024 at 4:13 am
neck training paid off jeff 💪🥶
@user-ci1wu2pn5i
October 25, 2024 at 4:13 am
10:29 The Jeff curl
@murmurkh
October 25, 2024 at 4:13 am
pls press charges. if not he will not learn his lesson
@MAJORMARIOBASEBALEAGUE
October 25, 2024 at 4:13 am
YOU SHOULD CALL THAT CABLE EXERISE NIPPLE CURLS CAUSE YOU ALMSOT TOUCH NIPPLES
@butternuts842
October 25, 2024 at 4:13 am
11:10 Naruto Curls
@notyourordinarydad4549
October 25, 2024 at 4:13 am
I've been watching you for a few weeks and man I am seeing a difference now.
@NEIGH6699
October 25, 2024 at 4:13 am
big love to you Jeff. You didn't deserve that scummy move. Hope you're doing good now
@biglean4137
October 25, 2024 at 4:13 am
I called off from work for this
@ax0execute
October 25, 2024 at 4:13 am
Your body recomposition video has helped me a lot on my fitness journey. Keep it up Jeff.
@lotzemadeit9053
October 25, 2024 at 4:13 am
#slideforjeff
@ei5717
October 25, 2024 at 4:13 am
I never did the barbell, only dumbell curls for many years, started doing the barbell a couple of months ago and my biceps have exploded. Never had such huge results before. So "optimal" is not always the right way to go
@dtjrealmc
October 25, 2024 at 4:13 am
I like apple jacks cereal
@MiniatureMasterClass
October 25, 2024 at 4:13 am
Glad you pressed charges. Mike will never be allowed into the US ever again with a criminal record. His "influencer" career is down the drain. Roid clown deserves it.
@gurkiratsingh8435
October 25, 2024 at 4:13 am
When are we gonna get a video for glutes
@humanbean3
October 25, 2024 at 4:13 am
i support nipples
@filipfrondelius3644
October 25, 2024 at 4:13 am
10:30 was history made 😅