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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.
This is just one example of how to apply science to your training. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.
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50 replies to "The PERFECT Biceps Workout (Sets and Reps Included)"
Jeff is the only guy I know of that can color on himself and look like a genius
Gold… Simply gold!!!
So true
Lmao
Fools a straight gimmic I don’t take advise from hacks
@jumpforce 420 keep toking dude.
Once Jeff collects all six infinity markers, he will be unstoppable
The face pull will be the new “sign of the cross”
Lmao🤣
He will bring perfect balance to all bodies.
after reading ur comment by the gym owners all over the world will start to keep colourful markers as an important equipment in their gyms. 😂😂😂😂
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.
This is the perfect exercise for someone who is advanced in the gym and has reached their genetic capabilitys but wanna squeeze out just a little more
@Matt Hill its good for everyone wym
this made me crack up lmao
I hope your arms have regained their functionality by now!❤️
🤣😂🤣
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
Thnaks grettings from colombia
God bless you 🤠
The world needs more people like you
13:12 full workout
Tried 3 of your work outs before, happy each time, leaving in 5 minutes to try this one, you guys rock!
I literally have been watching these videos in the gym following along as I go and I have to say these are some of the best workouts I’ve ever had. Channel content is absolute 🔥
I was able to break out of prison by following the lines Jeff drew on himself. Thanks Jeff
Michael schofield stuff right there
Imagine being so lean that you can literally teach an anatomy class using your own body.
@MJ Ric do squats or leg presses heavy heavy sets
@tectonic plate bomber all you need is a minimum of 30 minutes a day my friend just 30 minutes or 1 hour,,,,,, people have the time they just choose not to use that free time on themselves I hope you keep the drive you will feel fucking awesome all around if you stick with it daily. Good luck man
@Grim Reapybones thats a fucking great apology dude,,,,, really is not being rude
@HONNE ホンネ bro same
I could teach in a pancake shop 🥞
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
great information broda..
Man idk wtf you just wrote smh lol
@r011ing_thunder it was just a copy paste… to keep track
I have to admit, this is the best workout I have ever done for the biceps. In the end I couldn’t raise my hand to drink a glass of water.
That’s not good
don’t over work your muscle
Lol dude Don’t injured your self
Love your channel man! Being in Med School, I love hearing about the science of why these workouts are ideal. Keep doing awesome videos!
I’ve been struggling to hit the long head of the biceps for some time, but after trying exercises in this video I could instantly feel the weight in the long head of the muscle! Excellent video! Many thanks
That triple curl at the end is fire and so complete. I love it. I’m never curling any other way than all 3 heads.
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
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
Man I just want to say thank you for all your videos. They have helped me so much with my weight loss and over all muscle mass.
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
Great video. Senior athlete (discus and javelin) and these exercises will help with my bicep and shoulder stability. Thanks
Want to build “bigger arms” in just 22 days? I put together a full workout for you to do that I GUARANTEE will get you results – https://youtu.be/6QgR6Tjle7g
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