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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.

For more biceps workout videos be sure to subscribe to our channel here on youtube at and don’t forget to turn on notifications so you never miss one.

    50 replies to "The PERFECT Biceps Workout (Sets and Reps Included)"

    • Ceejayrod Rodriguez

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

      • Everett Ferguson

        Gold… Simply gold!!!

      • Sandía

        So true

      • Ricky Dugan


      • jumpforce 420

        Fools a straight gimmic I don’t take advise from hacks

      • uelude

        @jumpforce 420 keep toking dude.

    • Bryan

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

      • tank2003

        The face pull will be the new “sign of the cross”

      • Mr Loser


      • Michael Griffiths

        He will bring perfect balance to all bodies.

      • Earth World Entertainment

        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. 😂😂😂😂

    • Dwayne Cunningham

      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.

      • Matt Hill

        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

      • Ight

        @Matt Hill its good for everyone wym

      • Yikem

        this made me crack up lmao

      • Punarnava Malhotra

        I hope your arms have regained their functionality by now!❤️

      • CollAquatica


    • Kliche travels

      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

      • Power 23

        Thnaks grettings from colombia

      • Mister Marcos

        God bless you 🤠

      • אסף 435

        The world needs more people like you

      • Howard Yang

        13:12 full workout

    • Corey Tre

      Tried 3 of your work outs before, happy each time, leaving in 5 minutes to try this one, you guys rock!

    • Riley Wilson

      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 🔥

    • Bane Gamboa

      I was able to break out of prison by following the lines Jeff drew on himself. Thanks Jeff

      • CherifProTV

        Michael schofield stuff right there

    • terah101

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

      • Marc26

        @MJ Ric do squats or leg presses heavy heavy sets

      • Marc26

        @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

      • Marc26

        @Grim Reapybones thats a fucking great apology dude,,,,, really is not being rude

      • T.I.

        @HONNE ホンネ bro same

      • Adam Jobs

        I could teach in a pancake shop 🥞

    • Mfor17

      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

      • Vishal Sharma

        great information broda..

      • r011ing_thunder

        Man idk wtf you just wrote smh lol

      • Mfor17

        @r011ing_thunder it was just a copy paste… to keep track

    • Alexandru Ratz

      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.

      • Alpha Vlogs

        That’s not good

      • Murtaza khan

        don’t over work your muscle

      • Rizwan YT

        Lol dude Don’t injured your self

    • matt welch

      Love your channel man! Being in Med School, I love hearing about the science of why these workouts are ideal. Keep doing awesome videos!

    • snouty snouterson

      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

    • ADVENT Avenger

      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.

    • Sheshasena Reddy

      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

    • AyZeeCREW

      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

    • Clark Griswold

      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.

    • Raul Gonzalez

      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

    • Edward T

      Great video. Senior athlete (discus and javelin) and these exercises will help with my bicep and shoulder stability. Thanks

    • ATHLEAN-X™

      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 –

    • Cramer Coonrod

      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

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