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

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Check out the perfect biceps workout for bigger arms and send your arm strength and gains to the next level.

This workout has been designed and described by Jeff from Athlean X.

The Perfect Biceps Workout for Bigger 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.”

Bicep 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.”

Biceps Workout for Bigger Arms – Activation

“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.”

Biceps Workout for Bigger ArmsSource: Tristan Le on Pexels

“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.”

Foundations and Specialisation

“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)

Easy Steps to Bigger Arms in 30 DaysSource: unsplash

“When you put this together in as I’m suggesting here, you not only now hit the biceps through its 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 Biceps Workout for Bigger Arms

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Muscles of the arms and shoulders

The human arm is made up of many muscles, including the pectoralis major and latissimus dorsi. If you’re interested in learning about these muscles and their functions, keep reading.

Biceps Workout for Bigger Arms – Rotator cuff

The rotator cuff is a group of muscles that form a cuff around the shoulder joint. The rotator cuff helps to lift your arm and rotate it. It’s made up of four muscles:

  • Supraspinatus
  • Infraspinatus
  • Teres minor
  • Subscapularis

Biceps Workout for Bigger Arms – Pectoralis major

The pectoralis major is a large, fan-shaped muscle that lies beneath the breast tissue. The medial border of this muscle extends from the axilla to the sternum along with some fibres connecting to the clavicle and humerus (upper arm bone). The lateral border covers an area between rib cage and shoulder blade.

The main function of pectoralis major is to move the arm toward your body’s midline, but it also helps you breathe, maintain posture and support your upper body weight when resting on one arm.

Biceps Workout for Bigger Arms – Latissimus dorsi

The latissimus dorsi, also known as the lats, is a large muscle located on your back. It starts at the upper portion of your thoracic spine and runs down to connect with your humerus (upper arm bone).

The latissimus dorsi is responsible for pulling movements that involve moving your arms away from your body. You can use this muscle when doing activities such as swimming or rowing.

Biceps Workout for Bigger Arms – Deltoid

The deltoid is a triangular muscle that forms the prominence of the shoulder. It is the largest muscle in your upper body and has three parts: anterior, posterior, and lateral.

The anterior part of your deltoid originates from your clavicle (collarbone) and inserts into your humerus (upper arm bone). It provides you with strength to lift things overhead as well as rotate your arm inwards toward your centre line.


The coracobrachialis is a muscle that connects the humerus to the coracoid process. It is located on the anterior surface of the arm and functions as both an extensor and flexor of the arm. The muscle is innervated by axillary nerve.


The brachialis is located in the upper arm and pulls on the ulna to flex the elbow. The brachialis works with the biceps brachii when you flex your elbow, but it also works with the brachioradialis to flex your wrist.


These are just a few of the many muscles that can be found in your arms and shoulders. As you can see, they all play an important role in the movement of your body. If any of these muscles become injured or weak, it could affect how well you can do certain tasks.

For example, if one or more rotator cuffs becomes damaged from overuse or injury, then it might cause pain when lifting something heavy off the floor using only one arm.

Add this excellent biceps workout into your training and improve your strength and muscle gains.

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