The ONLY 7 Biceps Exercises You Need

What would you think if I told you that the only two bicep exercises you need to do are two different things? In this video, I'll demonstrate to you the two bicep exercises that should comprise the minimum amount of bicep work in your workouts. Not only are these two exercises beneficial for developing large biceps, but they are the two primary exercises that formed the basis of my bicep training.

Some people will tell you that you only need to perform two different exercises in order to build a muscle group. I disagree. I don't believe anyone should be limited to choosing just two exercises for a muscle group because each exercise often has multiple heads as well as multiple functions that can be targeted individually through exercise selection.

The chest's structure is an example of this; it has three different functions as well as two separate heads. Some people will claim that you only need a bench with a flat bottom and an incline bench. You're only hitting two of the three parts of the chest with this selection. While you're pressing, you lack adduction - another significant function of the chest.

With the biceps, you have three primary functions: pronation of the forearm, elbow extension and shoulder flexion. However, you can attack all three functions with almost any bicep exercise, since they are all variations of a curl. This implies that you are not obligated to participate in a whole spectrum of exercises, unless you are prepared to advance your bicep training to a new level.

However, if you want to build large biceps in two different exercises, this is the basic foundation of your bicep training. Not every workout in the biceps requires both of these components, but a comprehensive training plan will at least incorporate them at some point. Actually, these two bicep exercises were commonplace in my early training, they assisted me in developing the large arms that I have now.

The first movement up is the strict curl/cheat curl drop set. This is straightforward: stand with your back, butt, and head against the wall and concentrate on pulling in your weight without deviating from contact with the wall at any point. Repeat these curls as many times as possible and then walk away from the wall immediately. Here, you will execute a set of cheat curls, this will allow for a small amount of momentum and cheat to be utilized to elevate the weight. Be vigilant of the eccentric part of the elevator, but remember that it's part of the purpose. You want to reduce the amount of weight slowly and with control in order to reap the greatest benefit from the activity.

This combination of drops that results in a fall is beneficial for developing large biceps because you can overburden the muscles with heavier weights in both portions of the lift. Additionally, the capacity to take exercise past and through failure is integral to the development of new muscle.

00:00 Dumbbell Alternate Biceps
00:45 Standing Inner Biceps Curl
01:30 Cable Incline Biceps Curl
02:15 Suspender One Arm
03:00 Cable One Arm
03:45 Dumbbell Incline Inner
04:30 Cable Biceps Curl

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