I Lost 1” On My Arms By NOT Doing This ONE Exercise!

I Lost 1” On My Arms By NOT Doing This ONE Exercise!


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I’m going to talk about an issue that
– I can hear it already – some people are like “If this isn’t body dysmorphia, I
don’t know what is”. But honestly, there’s a real valuable lesson
in here. I did lose some arm size over the course of
the last year. I wasn’t quite sure of what I was doing differently
that might have led to it until I started to look back a bit. Specifically, into the timing of this and
when this might have happened. Bringing it back a little further in history,
I had a labrum tear in my right shoulder that’s been well documented here. Me and Carlos Beltran from the New York Mets,
All-Star Outfielder. He made a bet with me that I couldn’t throw
a ball from right field to third base on the fly. I thought it was easy because it looked a
lot closer than it was and my labrum knew the opposite. I literally felt it rip as I tried to throw
it and lose my bet. But I dealt with that for a very long period
of time. That was back in 2008. I’ve worked around that to the point where
my shoulder now feels great, but my left arm, as of last year – my two boys, my twin sons
– were running around. One came this way and one came that way. I started to fall and I didn’t want to land
on them so I awkwardly reached out, landed on my arm, and I could feel that same, recognizable
burning, searing pain inside my shoulder where I knew I had hurt my labrum on my left side. So, the last year I’ve been dealing with it
and training around it. As I always tell you guys, you want to make
sure you train around your injuries and don’t just stop training because there are always
things you can do. But the things you can’t do, the things that
are very aggravating, are the things that you need to pull back on because you’re just
going to continue to aggravate the problem. And therein lies the issue. What was I doing differently in my training
that was pulling me away from the exercises that were more aggravating, but at the same
time, more rewarding? We know since stopping it I’ve lost this size. We have to look at the arms to figure out
what’s going on anatomically. We know when we talk about arm size, if you’re
looking for a place where you’re lacking in size you should go to your triceps because
there’s more mass in your triceps than there is in your biceps. Some people have said ‘2/3 of your arm’. Specifically, I’ve made videos on this, too. 2/3 of the 2/3 should be dedicated toward
your longhead because that is going to occupy the majority of the size of your arm. The longhead is the meatier area on the inside
here, closest to your body. What we want to do is see what we could to
impact that. We know that training the longhead you’ve
got two things you need to focus on. Number one: it has an attachment that’s different
than the other two heads of the triceps and it has an attachment here on the scapula. So, it starts here and then it crosses the
elbow as the other heads of the triceps do as well. So, to get this to be fully trained you want
to be able to A) bring the attachment here closer. And you do that by bringing the arm into extension. I’ve brought them closer to each other. But also, you want to be able to have some
separation and stretch. So, I need exercises that do this. I’m sure you’ve heard about that. It brings it up overhead. You can see if I take the triceps from here
and attach it down here, and bring it up, there’s that stretch being applied to that
band that’s absent from the other two heads of the triceps. So, I need to get my arm up. Well, that’s the problem. What do you think is a problematic position
for a labrum? When you bring your arm up overhead, you’re
closing down the joint space in here and creating some issues with labrum problems, if you have
existing labrum problems. So, I’ve gone on record saying that my most
effective exercise I built my arms up with were the bicep cheat curl and then this right
here; a tricep extension done with an easy curl bar. So, when we get with the easy curl, obviously
we can load it up a bit. But I want you to take a look at what it does
anatomically. First of all, the positioning here when you
grab the bar, your arms are going to internally rotate a bit. Your shoulders internally rotate to get into
this overhand position. Then, to put the stretch on the longhead you’ve
got to get your arms bent – elbows bent – and then back, and down. We’ve got to get as much elevation as we can
here of the humerus as we just demonstrated up over on the skeleton. So, when I’m here, now I come up and I extend. Now, you don’t want to take this all the
way to the top. I made a video a long time ago where we pointed
out how our friend Dick here, he does it this way. But you don’t want to be a ‘Dick’, right? So, we want to make sure we do it right. We keep it back here. You can see Dick did it like this. So, don’t be a ‘Dick’. We haven’t used Dick in a while because we
have Jesse now, so we don’t really need him. But instead what we do is- JESSE: What the hell does that mean? JEFF: We keep the arms angled backward. So as long as they’re angled backward there’s
still work being done by the triceps here, up, and extend. But this is the best way to hit the longhead
of the triceps and get it on that big stretch. Down, stretch, up. Down, stretch, up. So, guess what
I haven’t been doing for the last year because all that extra motion – back, up here – is
uncomfortable for my shoulder? But if your shoulders are healthy it doesn’t
mean you’d want to avoid that. I think it shows the significance this exercise
plays in adding arm size to that 2/3 of the triceps to that 2/3 of the overall arm size. It’s significant. So, you don’t want to do that. Now, if I had to look back and make a modification
what I would have done was switched to dumbbells and changed my grip. This is why. If I take dumbbells, number one, I have more
shoulder freedom anyway because I’m not locked in on a bar. But number two, what I want to do is, instead
of being overhand – because we know internal rotation of the shoulder happens when I do
that – I would just go and turn this way. It’s not just forearm supination because I
could supinate my forearms and do nothing with my shoulders. But what tends to happen is, when I supinate
my forearms, I can turn my shoulders into external rotation as well. So I have an underhand grip. Now I come back and do the exercise and get
the same benefit here. But you have to sacrifice the amount of weight
you’re using because with this underhand grip, externally rotated at the shoulder you don’t
have as much strength as you do in the overhand, internally rotated position. So, would it have been a perfect compromise? No, because I would have had to drop the weight
that I was using. So overall, the amount of stress I had on
the triceps is still going to be decreased. The fact is, I wanted to show you how this
has that significant of an impact on the overall size of your arms and through my exclusion
of it, because of training around the discomfort, I learned that lesson. Now my shoulders are feeling good because
I did the right thing, because I took the smart steps to allow it to heal. Now that I’m feeling good again, I’m able
to go back in this exercise and anticipate quickly being able to – because of muscle
memory – being able to regain that lost size. Again, it may not be that significant to you
or you may not notice it so much, in terms of me, but I’ve showed you some clips here
as well. You can see the differences. The fact is, it’s impactful no matter what
the size of your arms are. If you do this exercise, you’re going to have
bigger arms. If you don’t, you’re not. So, I hope you guys found this video helpful. In the meantime, if you’re looking for programs
where we program this exercise and show you how to do it the right way so you’re not sacrificing
any gains in the process – remember, not like a ‘Dick’ or Jesse – you can head to
ATHLEANX.com right now and get them all in our programs. In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you. If you haven’t already done so, make sure
you subscribe and turn on your notifications, so you never miss a video when we put on out. All right, guys. See you soon.

100 Replies to “I Lost 1” On My Arms By NOT Doing This ONE Exercise!

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  2. It's been about 8 months since I checked out your latest videos. Damn, you've gotten smaller all over, dude.

  3. Great video. TYVM Jeff. I learned a lot from this video. I was wondering if their was another alternative to this workout. I have dumbbells at home but feel a strain on my elbows when I do it now. Usually I use the machines at the gym on routine triceps exercises until I feel the burn on the triceps. Any tip you can share?

  4. Love Jeff. Think he's the best YouTube fitnesser there is. But I'm sorry he just looks like a little guy. Sorry folks genetics is everything.

  5. I feel pain in my elbows when performing the seated Barbell or dumbbell extensions. How can I fix this? I love the exercise because I actually feel it working my triceps and don't want to have to take it out of my routine. 😭

  6. I had elbow issue from training…since i stopped this exercise my elbow is 100% better..but i agree that this one is the best for triceps.. Nothing compares

  7. I died laughing with Jeff. Not because the joke was too good(it was good tho) but because Jeff laughing while holding that bar was hilarious

  8. I tried this movement today and it is much easier on shoulders. And a kick ass pump on tris! Thank you Jeff!

  9. I viewed a video of yours from 2017 about the master bicep tip and your arms looked huge. Your arms still look great but u definitely lost some size compared to 2017.

  10. What about doing the long head triceps as a cable pull? I see guys doing it standing vertical with the cable very low. I do it with a bend or lunge and the cable higher with elbows in rather than flared way out.

  11. Huh, i've never really been able to get the form right on this one. So i've been doing cable pushaways instead. Guess i'll try this again.

  12. So even if you are as highly well trained as Jeff a one of dynamic effort will still snap your stuff as if you were just a couch potato?

  13. jeff, hi. there is a question which torments me for a long time. how often i have to reach failure? in every approach or not? i asked my coach and he sad that i have to reach failure 3 times per workout at every training muscle. but other coach say otherwise.i wanna know your opinion.ty.(sorry for my english, just i from russia)

  14. Is the lighter weight underhand dumbbell exercise with externally rotated shoulders better than the heavier weight overhand bar with the internally rotated shoulders, even if you don't have an injury?

  15. I just get back to weight training after a surgery on the labrum of my left shoulde, which i damaged, by dislocating the shoulder 5 times over the last 2 years. Its nice to hear, that you had a similar injury and still can train this hard and well. Its motivating !

  16. It sounds like you get injured easily. Maybe try building true strength & flexibility…. not just a puffed up bod.

  17. I tried doing this last night after the arms workout in the max size and had alot of difficultly doing this and cant bend my wrist back! Id love to see how to regain wrist flexibility and strength from a scaphoid wrist surgery, my left hand cannot go back to make a 90 degree angle and makes pushups impossible unless done on the knuckles, it affects the angle of the weights when curling, benching, doing tricep extensions, ect…. any help you can show would be greatly appreciated sir!

  18. L'll like to know if theese exercices are not bad for my elbows because I have problems with the triceps and biceps exercices in general ?.. I'll like to know which excercises are dangeerous in my case ?..

  19. Should have been taking BPC+ tablets. 2 a night for 2 weeks, torn quad healed, back squatting near double body weight.

  20. Do a video on how annoying yelling at the gym is. I mean I've seen dudes yelling even before starting the excersie😂😂😂😂. What the hell!!!

  21. Right fielder to first, shorts and second, Center to every, and left fence catch to second and short, that's what I threw, instead of thirds wouldn't it be the home plate?

  22. When I do skull crushers I get a bit of elbow pain, is there a specific angle or position your elbows need to be in to avoid this? I've been trying a bunch of positions and it seems to keep occurring unless I don't do full range of motion

  23. Hi Jeff, I need some advise on my injured arm. I think I have been over training my arms and the left arm cannot extend itself fully without discomfort and pain. It's been 2 months now and it is getting very slowly. It does feel like 'tennis elbow'. Do you think I should switch to my legs and cardio until it is fully recovered? Many thanks Daniel

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