The Perfect Biceps Workout for Muscle Mass and Great Looking Arms

IN this video, Jeff Cavaliere from Athlean X demonstrates the perfect biceps workout that he has designed and developed over many years of being a top strength and conditioning trainer.

Video

Crafting the ideal biceps workout involves incorporating exercises that effectively target not only the long and short head but also the brachialis—a distinct muscle requiring attention.

Moreover, the workout should encompass the complete range of motion for the biceps, engaging both elbow flexion and hand supination. However, achieving a comprehensive biceps workout extends beyond these fundamentals. To truly enhance biceps development, it is crucial to integrate techniques that impose unique stresses on the muscle, compelling it to respond. This video outlines precisely how to achieve that.

Observing typical biceps workouts, you’ll notice a prevalence of curls, given the biceps’ primary role in elbow flexion. Yet, this routine falls short in promoting complete biceps development. While the biceps receive considerable activation during back workouts, elevating your development necessitates the incorporation of distinctive methods of stimulation.

Simply performing full-range motion exercises and executing the primary functions of the muscle (elbow flexion and hand supination) may not provide the stimulus required for significant growth. Many individuals can excel in pull-ups and heavy rows without achieving optimal bicep development.

The resolution to this challenge lies not in dismissing popular mass-building exercises—these remain foundational in our training—but in augmenting our routine with specialization exercises and techniques. With this perspective in mind, here’s what constitutes the perfect biceps workout:

The Perfect Biceps Workout

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.

Enjoy the workout!