Building big biceps is the dream of every gym rat. If you are looking for the right exercise to work on your biceps, then you’re in luck. The 32-year-old scientific bodybuilder Jeff Nippard is here to guide you.

In a recent reel uploaded to his official Instagram account, he shared the four ultimate bicep exercises, emphasizing a deep stretch. Seemingly, the bodybuilder himself also performs these exercises for optimal results. 

Gaining maximum bicep size by adding a deep stretch to your workouts

Jeff Nippard started by explaining how to do incline dumbbell curls with deep stretching. To perform this properly, one needs to place their arms behind them on the incline bench. This will reportedly let you stretch your biceps more than sitting upright. He advised,” Don’t let your elbows drift forward; keep them back throughout the curl to max out the stretch. Try rotating your palms out; go light or first time.”

Then he moved to the standing Bayesian cable curls. He suggested keeping the cable height at wrist level and taking at least two steps forward until one’s bicep is completely stretched. He further added that people will feel instant tension in their muscle in that particular area while doing so. The key, Nippard suggested, is starting with the weaker arm and matching the reps with the other.

The third exercise is a flat bench preacher curl. Performing this exercise, the dumbbell offers maximum tension when the bicep is fully stretched, and then the tension descends throughout the curl. Nippard said,” I do these as a finisher for 15 to 20 reps.” Last but not the least, the bodybuilder then performed seated bayesian cable curls. For this exercise, one will need to set the cable height at chest height and move the bench forward at an adequate distance so the arms can go back as far as possible. 

While the four techniques Nippard showed is definitely going to help fitness enthusiasts, the bodybuilder didn’t stop there as he earlier also talked about the most controversial workout in the bodybuilding world.

Jeff Nippard defends controversial workout

In an earlier video, Nippard shared how powerlifters think sumo deadlifting is cheating and emphasized that thinking of sumo deadlifts as cheating is completely against the rules. Many individuals think of it as a much easier option than doing conventional deadlifts.

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“But I think what they mean by cheating is that it’s just easier. It’s less range of motion, so you know whatever,” explained Nippard. He said he believes sumo deadlift is more beneficial to some people because of the gap in the stance. He mentioned that if strong athletes like him perform sumo deadlifts in a championship, it is cheating.

Having said that, what’s clear is that deep stretching is the key to achieving massive biceps. Will you try the variation shared by the scientific bodybuilder? Let us know in the comments.

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