The PERFECT Biceps Workout (Sets and Reps Included)

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The right biceps workout ought to encompass exercises that not solely hit the lengthy and quick head but additionally the brachialis, a very separate muscle. As well as, it should put the biceps by its full vary of movement and make the most of each the flexion of the elbow and the supination of the hand. That stated, even that gained’t full your biceps workout! So as to spherical out your biceps you should additionally embody strategies that create distinctive stresses on the muscle giving it no alternative however reply. That’s what we do on this video.

When you have a look at the primary exercises that folks do of their biceps workouts you will note lots of curls. In spite of everything, a significant operate of the biceps is to flex the elbow.

This can be a drawback in relation to full biceps improvement your biceps seemingly get loads of activation throughout your again workout so so as to take your improvement to a different stage you should embody distinctive strategies of stimulation. Simply because you’re going by a full vary of movement on the exercises that you’re doing and performing the foremost roles of the muscle 9elbow flexion and hand supination) it doesn’t imply that you’re giving the muscle ample stimulus to drive development. Everyone knows guys who can do tons of pull ups and heavy rows however don’t have the best bicep improvement.

The answer to this drawback is to not forego the favored mass constructing exercises, these are nonetheless the inspiration of our coaching, however we additionally want so as to add specialization exercises and strategies. With that stated, right here what the right biceps workout would appear to be:


Cheat Curls – To Failure instantly into
Barbell Drag Curl – To Failure

Carry out for 3 Units

Weighted Chins – To Failure instantly into
Pulsed Contraction Chin Curls – To Failure

Carry out for 3 Units

Incline Dumbbell Curls – 3 units to failure (Make the most of the stretch reflex of the triceps method)

Dumbbell Curl Trifecta – 2 units of 8 on every arm for every train
– Cross supination (Emphasizes the lengthy head of the biceps)
– Cross pronation (Emphasizes the brachialis )
– No Cash curls (Emphasizes the quick head of the biceps)

Once you put this collectively in as I’m suggesting right here, you not solely now hit the biceps by it’s full vary of movement however you hit each space of the biceps as effectively and in a vogue they’re not going grown accustom to. Superior strategies permits for a extra intense units that are clearly extra taxing pair that with the tough compound lifts and you’ve got a wonderful workout.

This is only one instance of tips on how to apply science to your coaching. If you wish to prepare like an athlete you wish to put science again in each workout you do. You are able to do that with the ATHLEAN-X Coaching Applications accessible at and get began immediately on constructing a ripped, muscular, athletic physique.

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  1. Hi Jeff! I really like your videos, enjoy them and learn from them a lot! I would really appreciate it if you could upload a video of yourself explaining how to better identify people who are training incorrectly. It'll really help us, novice coaches :))

  2. Shouldnt just 3 exercises be already enough? One for the long-head (Inc. DB Curls), one for the short head (Spider Curls or perhaps preachers curls) and one for the brachialis (for example Hammer Curls)

  3. Pretty decent workout. I never thought about changing the motion of the curl like Jeff does in the trifecta. Also, instead of chin-ups, I do the same motion on the lat pulldown machine

  4. Hey Jeff, love your stuff…the best around as the Italian Stallion said. I have a quick question – how do you train biceps and triceps for us unfortunate souls with short (high insertion biceps and triceps). Would love your science based insights and pointers. Please keep up the good work. You´re God send. Thanks for all you do!!

  5. Jeff, any chance you can focus on the best bicep development but with no curls? I’m referring to Straight arm bicep workouts, the kind gymnast use to work out. Not sure if you have done this yet. It would be awesome to get your perspective on the best straight arms type of workouts then the curl to develop bigger biceps.

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