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The Perfect Biceps Workout for Incredible Arms (Sets and Reps Included)

Optimise your guns.

Check out the perfect biceps workout for incredible arms and take your training to the next level.

It has been designed by Jeff Cavaliere.

The Perfect Biceps Workout for Incredible Arms

“The perfect biceps 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. That is what we do in this video (see below).”

Main Exercises

“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.”

Perfect Biceps Workout for Incredible ArmsSource: Jakob Owens on Unsplash / Depositphotos

“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 9elbow 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 Mass Building Exercises

“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 allows for a more intense sets which are obviously more taxing pair that with the difficult compound lifts and you have an excellent workout.”

Video – Perfect Biceps Workout for Incredible Arms

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Perfect Biceps Workout for Incredible Arms – Muscles of the arms

The arm is the upper limb of a human or other animal. It is part of the upper limb in humans, and, in most quadrupeds, it is the forelimb. In humans, one arm can be referred to as either arm, while both arms are called limbs or sometimes arms.

An arm can be compared to a tree branch, in that it has a structure at its core (bone) with smaller muscles arranged around it as twigs. The arm contains bones, joints and muscles that allow movement at different angles and positions along the length of the bone.

Perfect Biceps Workout for Incredible Arms – Deltoid muscle

The deltoid muscle is a large, triangular muscle that covers the top of your shoulders and rotates them outward. It also helps to stabilize your arm as it moves. The deltoid originates at three points:

  • Anterior Deltoid: From the front of your collarbone and the top four ribs (1st to 3rd) in line with your nipples.
  • Middle Deltoid: From the medial border of acromion process (part of shoulder blade) and spine of scapula (shoulder blade).
  • Posterior Deltoid: From back surface of spine of scapula near upper edge. These three parts combine to form a single muscle that inserts onto humerus bone in front part just above elbow joint on medial side (opposite side from biceps tendons).

Perfect Biceps Workout for Incredible Arms – Brachialis muscle

The Brachialis muscle is a short, thick muscle of the upper arm that lies between the biceps and triceps. It’s located on the medial side of your upper arm and flexes your elbow. This means it bends your forearm so that it moves toward your body. For example, when you bend your elbow at a 90-degree angle while holding something in front of you with both arms, it’s brachialis that helps flex those wrists into this position.

It also assists with bending at the elbow joint or flexing and rotating (supination) of the forearm when pronating during activities such as throwing or hitting balls in racquet sports like tennis or squash.

Perfect Biceps Workout for Incredible Arms – Brachioradialis muscle

The Brachioradialis muscle is located on the outside of your upper arm, just below your bicep. It’s a long, flat muscle that runs from your forearm to your lower arm. The Brachioradialis is responsible for flexing your forearm at the elbow joint.

The origin of this muscle is on the medial aspect of your humerus (upper arm bone).

The insertion of this muscle is on the lateral side of your radius (lower arm bone).

Pectoralis major muscle

Located in the upper chest, the pectoralis major muscle contributes to the shape of your chest and helps move your arms. It is the most superficial muscle in your chest and originates at both clavicle bones (collarbones) and ribs 1 through 6.

The pectoralis major crosses over from its origin at one side of your body to its insertion on the other side, making it a transverse muscle that extends across two joints:

  • Shoulder joint: Connects humerus bone in front with scapula back behind. This connection allows you to raise and lower your arm like an elevator when you push up on something or pull down on something else like a rope ladder.
  • Pelvic girdle: Connects from front edge of pelvis bone below waistline to top rim of pelvis bone above waistline

Biceps brachii muscle

The biceps brachii muscle is the muscle that flexes the arm. It is located on the front of the upper arm and is a two-headed muscle. The long head originates at both the supraglenoid tubercle and coracoid process of scapula, while short head originates just above teres major. Both heads unite to form common tendon which inserts into olecranon process at elbow joint.

Conclusion – Perfect Biceps Workout for Incredible Arms

We hope this article helped you understand the anatomy of the muscles of the arms. These muscles provide us with many of our daily tasks and movements.

Use the workout above to take your strength and muscle building to the next level.

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