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The Only 2 Biceps Exercises You Need

A fitness coach gives his opinion on how to get more by doing less.

What are the only 2 biceps exercises you need to get them big and strong? Keep scrolling to find out.

The biceps are an incredibly small muscle group in the body. But somehow it got all the attention of people and usually when someone asks someone else to strike a pose to show their strength, what happens? They flex their arms and show off their biceps.

So, in a way, big biceps are synonymous with being in shape and staying strong. So it is only fitting that you are looking to make the best workout around your guns. But what are the only 2 biceps exercises you need? That is what Jeff Cavaliere talked about recently.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check out the only 2 biceps exercises you need according to Cavaliere.

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The Only 2 Biceps Exercises You Need

Since the biceps are so small, it is only appropriate that the workout you give them is also not overwhelming. While here we will showcase the only 2 biceps exercises you need, you shouldn’t feel obliged to limit yourself to only two movements. And that goes to any muscle group in the body. Add variety and keep challenging your body constantly to see results.

So what are the only 2 biceps exercises you need? The first one, according to Jeff Cavaliere, utilises the barbell and it is a drop set of a classic curl.

The superset is a combination of strict curls and cheat curls done in a drop set.

Related: Ultimate Guide to Drop Sets

“This is simple, stand with your back, butt, and head against the wall and curl the weight up without losing contact with the wall at any of these points of contact. Perform these curls to failure and then immediately step away from the wall. Here, you are to perform a set of cheat curls, allowing for a little momentum and cheat to get the weight up. Be mindful of the eccentric portion of the lift, however. You will want to lower the weight slow and controlled to get the most benefits out of the exercise.”

According to Jeff, this drop set is great because you will be able to overload the muscles with heavier weight in both portions of the lift.

supinator muscle How to Build Muscle Without WeightsSource: Unsplash
supinator muscle

The second exercise is a behind-the-head chin-up hold. Put your head ahead of the pull-up bar and lift your body up with a chin-up grip. Simply hold your position for as long as you can. Fight the descent of your body through the entirety of the movement.

The key here is to try and keep an angle of 90 degrees on your arms while holding the bar.

And that was Cavaliere’s take on the only 2 biceps exercises you need. To see his full explanation, and how to perform the exercises correctly, click on the video below.

VIDEO – The Only 2 Biceps Exercises You Need

If you are serious about improving your fitness and getting stronger, BOXROX is the place for you. Check out this curated list that we have separated for you that should help you achieve your goals.

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