The PERFECT Biceps Workout (Sets and Reps Included)

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.

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 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 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.

[dwaynecunningham]

Dude. You are neither bragging nor exaggerating. You simply state fact. This is the perfect bicep workout. I am typing this with my nose. Hoping to regain the use of my arms sometime in the near future.

[ceejayrodrodriguez]

Jeff is the only guy I know of that can color on himself and look like a genius

[Bryan-pmts]

Once Jeff collects all six infinity markers, he will be unstoppable

[terah]

Imagine being so lean that you can literally teach an anatomy class using your own body.

[DJayDiamond]

Jeff's right bicep is actually a pokeball where he keeps Jesse

[zhtynkm]

I fell like Jeff could train himself to have night vision if he tried

[Tri_monster]

I'm loving this series! I feel so fortunate to get all this stuff for free.

[eitansondak]

Jeff just hopes someone asks him for directions on the street so he can rip off his shirt and draw them out

[XBOXNationTVHD]

Cheatsheet
6:39 cheat curl
7:02 drag curl
7:45 weighted chin up
8:28 peak contraction
9:27 band and Dumbbell curl
10:39 Incline curl
11:49 crossbody

[cocopianodad]

1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure
2A 7:41 Weighted chins / 2B Chin curls
- 3 sets to failure
3 8:52 Banded chin curls - 3 sets to failure
4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique)
- 2 sets to failure
5 11:13 DB 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)


13:04 Full Perfect Biceps Workout routine

[marcosandrade]

we're so lucky to have such an informative straightforward fitness youtuber, thank you Athlean-x for giving us reliable and valuable information from the best.

[jeffcavalierescarbatteries]

Jeff named his two son’s push and pull

[marisajane]

Hi, Jeff I teach several classes for the department of Exercise and Sports Studies at UCSB. I have been a personal trainer and nutrition specialist for almost 15 years. In college I worked as a PT side and because of that I'm very passionate about corrective exercise (specifically correcting imbalances for optimal performance). Some of the main concepts I teach are principles of strength training and correcting postural distortions. I just want to thank you for the amazing free content you've been putting out over the years. Since everything is online now, each one of my classes has its own site where I can post relevant resources, updates etc. I use your videos all the time to give my students more education and background info, especially when covering the more complex topics (most recently I used a video you did on anterior pelvic tilt). I also use your videos as reinforcement when I de-bunk those common myths that people fall victim to when they are just getting into exercise. Your videos are honest, realistic, and backed by science which is exactly what I'm looking for. We live in a world that is all about instant gratification and it's important to me to show my students that there is a better way. There are no secret programs, shortcuts, or magic diets. They simply don't exist but if they prioritize their health, nutrition, and conditioning early on and make it a lifestlye, they will be successful in the long-term, which will greatly impact their quality of life over their lifetime. Not only are your videos educational but they are also highly motivational because you are a perfect example of what is possible when you practice what you preach. I just wanted to thank you and let you know that you are impacting young minds in ways in ways you don't even realize.

[DebasishDas-bibo]

When Jeff finishes a set, the weights take a break

[RangerKiller]

So I’ve been very inconsistent with my training for a while now, but I got back no more then two weeks ago and I swear, the only reason I can see results and feel so damn good is cause of you Jeff. You’re the first and only page that truly gives out great content, solid information and honestly all around the best exercises. Half of the exercises I was doing wrong way back when, thank you as well for being a great teacher and mentor and for your dedication

[hayden]

Every time I read the comments I literally can't stop laughing best fan base and channel hands down

[Keebyw]

Bold of you to assume i can do a chin up.

[MforGaming]

1A 6:23 Cheat curl / 1B Drag curl - 3 sets to failure
2A 7:41 Weighted chins / 2B Chin curls
- 3 sets to failure
3 8:52 Banded chin curls - 3 sets to failure
4 10:18 Incline DB curl ( Utilize the stretch reflex of the triceps technique)
- 2 sets to failure
5 11:13 DB 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)


13:04 Full Perfect Biceps Workout routine

[EvadinTaxes]

5:45 Jeff out here showing us his dance moves

[MrYj]

How can someone even dislike Jeff's videos is beyond me. I mean you got one of the, if not THE most qualified fitness coach on Earth showering upon you priceless wisdom for no cost and you gotta click on thumbs down?!.