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@9inebe

3 months ago

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Posted On: July 25th 2026, 02:18 am

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🚨🚨WARNING!!! GRAPHIC CONTENT!!! 🚨🚨

Bicep tears in the deadlift.

You’ll usually see this happen with the underhand in a mixed grip.
And it’s why a lot of people say mixed grip is dangerous.

It’s not.

It’s only dangerous if you don’t understand what you’re doing.

This happens when people try to use their biceps in the lift.

And it’s very common in people with big, strong biceps.

Why?

Because they’ve trained them to be strong, and they use them for everything.
Every time they pick something up, they pull with their arms.

So they apply the same idea to the deadlift.

That’s the mistake.

The deadlift is a posterior chain movement.
Glutes, hamstrings, spinal erectors.

Your biceps should not be contributing.

But if you try to “pull” the bar with your arms, especially with a mixed grip, the elbow starts to bend.
Now the biceps are under load they can’t handle.

That’s when it tears.

A deadlifting cue that I learned came from @benni_magnusson_official , who holds the heaviest deadlift in history with bare hands and a mixed grip at 1,015 pounds.

Before he lifts, he maximally contracts his triceps to lock the elbows.

This is known as reciprocal inhibition.
When you contract one muscle, the opposing muscle relaxes.

In this case, contracting the triceps helps switch off the biceps.

Try this next time you deadlift.

And if your elbows are bending when you pull, you’re using the wrong muscles.

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