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The Perfect Bicep Workout (Sets and Reps Included)

Add mass to your guns!

This perfect bicep workout will help you grow bigger, stronger arms.

Over to Jeff from Athlean X for the full description.

The Perfect Bicep Workout

“The perfect bicep workout should consist of exercises that not only hit the long and short head but also the brachialis, a totally separate muscle. In addition, it must put the biceps through its full range of motion and utilize both the flexion of the elbow and the supination of the hand. That said, even that won’t complete your biceps workout!

“In order to round out your biceps you need to also include techniques that create unique stresses on the muscle giving it no choice but respond.”

Biceps-and-Bands perfect bicep workoutSource: Athlean-X / Depositphotos

“If you look at the main exercises that people do in their biceps workouts you will see a lot of curls. After all, a major function of the biceps is to flex the elbow.”

“This is a problem when it comes to complete biceps development your biceps likely get plenty of activation during your back workout so in order to take your development to another level you need to include unique methods of stimulation.”

“Just because you are going through a full range of motion on the exercises that you are doing and performing the major roles of the muscle elbow flexion and hand supination) it does not mean that you are giving the muscle sufficient stimulus to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have the greatest bicep development.”

“The solution to this problem is to not forego the popular mass building exercises, those are still the foundation of our training, but we also need to add specialization exercises and techniques. With that said, here what the perfect biceps workout would look like:

Cheat Curls – To Failure immediately into

Barbell Drag Curl – To Failure

  • Perform for 3 Sets

Weighted Chins –  To Failure immediately into

Pulsed Contraction Chin Curls – To Failure

  • Perform for 3 Sets

Incline Dumbbell Curls – 3 sets to failure (Utilize the stretch reflex of the triceps technique)

Dumbbell Curl Trifecta –  2 sets of 8 on each arm for each exercise

 – Cross supination (Emphasizes the long head of the biceps)

 – Cross pronation (Emphasizes the brachialis )

 – No Money curls (Emphasizes the short head of the biceps)

“When you put this together in as I’m suggesting here, you not only now hit the biceps through it’s full range of motion but you hit every area of the biceps as well and in a fashion they’re not likely grown accustom to. Advanced techniques allow for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout.”

Video – The Perfect Bicep Workout

Learn More

Add Nordic Curls and Reverse Hyperextensions into your training.

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