The PERFECT Biceps Workout (Sets and Reps Included)

  • Published: 28 October 2018
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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 RUclip at and don’t forget to turn on notifications so you never miss one.
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Comments • 3 449

    ATHLEAN-X™   8 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • andrew aymer
      andrew aymer  2 weeks back

      Roderenne yes I believe it’s the same day and twice a week per muscle group.

    • Roderenne
      Roderenne  3 weeks back

      Are we supposed to do all these exercises on the same training day? How many times a week do we need to do it, 1, 2?

    • sandeep lvrs
      sandeep lvrs  1 months back

      Hey guys.. Do u ship 247365 tshirts to India????

    • Brodee Raney
      Brodee Raney  2 months back

      ATHLEAN-X™ what kind of shit I can’t see my veins like you “ you can see it “😂

    • Justin
      Justin  3 months back

      Jeff, my short head of my bicep is too low. My shoulder and the short head have a big gap can you please help me😥

  • Ishnoor Babra
    Ishnoor Babra  1 days back

    8:40 looks like at the skeleton on the right hitting the Michael Jackson’s pose lmao

    • Re-C
      Re-C  1 days back

      Thank u sm for this as i have now added some more exercises to my arm workout and it feels as if its doing more to them :)

      • Kyriacos Rouvas
        Kyriacos Rouvas  1 days back

        How much time shall i rest between sets and exercises?

        • Dusten Cross
          Dusten Cross  2 days back

          Jeff is the Monster that lives under the Boogie Man's bed!!

          • Anton Rasmussen
            Anton Rasmussen  2 days back

            Why not reverse curls to hit the bracialis?

            • wgrimm88
              wgrimm88  3 days back

              He would look even more jacked if he obtained a tan

              • LeGrandDuca !
                LeGrandDuca !  3 days back

                No resting times ? i don't quite understand how long i should rest between series ? between sets ?

                • seans155
                  seans155  4 days back

                  Isn't a cheat curl bad form? Rocking and not isolating your biceps seems not proper.

                  • Gayas AnsaRi
                    Gayas AnsaRi  4 days back

                    Lovely content

                    • Know 1squarter
                      Know 1squarter  4 days back

                      Adding the perfect series to the website would be ....... perfect.
                      Thanks for all your great help ATHLEAN-X

                      • Donnie Ward
                        Donnie Ward  5 days back

                        I need a video of Jeff walking into a planet fitness “what’s up guys? Jeff”
                        No explanation, no nothing. Just him SLAMMING a circuit there

                        • TH3 N4ME
                          TH3 N4ME  5 days back

                          Jeff should become a P.E.Teacher

                          • Sharad Bharati
                            Sharad Bharati  5 days back

                            Brother tells us about Brecorediyalls?

                            • Carl Maher
                              Carl Maher  6 days back

                              Completed this workout this morning. Could someone tell me when to expect my arms to stop shaking?!

                              • Xenon
                                Xenon  6 days back

                                thank you jeff, i tried this and was so sore i thought i tore my bicep👍

                                • Caleb Cooper
                                  Caleb Cooper  6 days back

                                  Killer workout Jeff

                                  • bloodcake
                                    bloodcake  6 days back

                                    dood who the fuck has a split that allows you to do 5 different exercises just for the biceps ... i do 5 in total and I train full body lol

                                    • Gabriel Mesce
                                      Gabriel Mesce  6 days back

                                      Lol I was that kid who use to outline his abbs with markers and skipp the gtm

                                      • Smile doge
                                        Smile doge  6 days back

                                        How many sets a day for biceps workout?
                                        I've started lifting recently. I usually do 3 sets of 10 in one go with a minute of resting between sets. After I rest some time (maybe 20 minutes), I do 2 sets of 10. Then again, I rest and do 1 set of 10. That adds up to 6 sets (60 lifts) the day I lift.

                                        I was wondering, how many sets in a day do I have to do for optimal results? I have seen multiple posts where people recommend certain amount of sets and reps, but I haven't seen posts about how many sets you should do OVERALL.

                                        Cuz the thing is, I can do more than 6 sets a day but I'm just wondering whether it's worth it or not, and if 6 is either too many or too little

                                        • Renee Hoffman
                                          Renee Hoffman  7 days back

                                          One of my arms is way bigger so what do you propose for that

                                        • Vishal Jagannath
                                          Vishal Jagannath  1 weeks back


                                          • Montana C
                                            Montana C  1 weeks back

                                            "He's more muscle marker than man now" Obiwan, probably

                                            • Certified Manhiem
                                              Certified Manhiem  1 weeks back

                                              Lol his so muscular I can’t even tell if his flexing

                                              It’s actually confusing

                                              • Lil Fluu
                                                Lil Fluu  1 weeks back

                                                Hey Jeff I’m 16 and I need help from you

                                                • l l
                                                  l l  1 weeks back

                                                  stick to pornhub bro

                                              • Rickety Cricket
                                                Rickety Cricket  1 weeks back

                                                In the 80's....I had BreakDanceialas

                                                • Rickety Cricket
                                                  Rickety Cricket  1 weeks back

                                                  Bodyfat %? 0?

                                                  • Rickety Cricket
                                                    Rickety Cricket  1 weeks back

                                                    Best muscle info on the interwebs

                                                    • Baljinder Singh
                                                      Baljinder Singh  1 weeks back

                                                      Listen bro....speak less nd show more

                                                      • Bart en victoria
                                                        Bart en victoria  1 weeks back

                                                        I just did it , my arms are on fire and my entire house smells like butsweat. I dont have the pullup bar tho... Can you recommend an alternative?

                                                        • jesus hdz
                                                          jesus hdz  1 weeks back

                                                          Jeff, the granddaddy of YouTube fitness

                                                          • LorD TwisT
                                                            LorD TwisT  1 weeks back

                                                            Jeff walks into the gym*
                                                            Gym equipment : Ah shit, here we go again!

                                                            • Vegeta Blue
                                                              Vegeta Blue  5 days back

                                                              I acctully Started to belive that jeff acctully sleeps in the gym

                                                          • 808Johnster
                                                            808Johnster  2 weeks back

                                                            Could I pair this with the “Perfect Chest Workout” on the same day?

                                                            • jon king
                                                              jon king  1 weeks back

                                                              Chest and tris .. back and bis

                                                            • LorD TwisT
                                                              LorD TwisT  1 weeks back

                                                              Check out his workout split video for the best exercise splits

                                                          • Muhammad Adil Muhammad Yaseen

                                                            These exercise made me look stupid in the gym, but i continued, had wonderful results with chest workout, I believe it will turn out to be the same but these gym guys they make fun of everything they didnt see before

                                                            • Hey Buddy!
                                                              Hey Buddy!  2 weeks back

                                                              How long are you supposed to wait between sets?

                                                              • Aryan Madhup
                                                                Aryan Madhup  2 weeks back

                                                                *Breaking News*
                                                                Jeff threatens to internally rotate his shoulders if he is not allowed to enter Area 51

                                                                • I’m a dog
                                                                  I’m a dog  2 weeks back

                                                                  I used to watch him when I was in high school and I would fast forward to the workout part cuz him talking bored me to death but years later now that I actually listen his so knowledgeable

                                                                  • ick don
                                                                    ick don  2 weeks back

                                                                    Looks like I’m gonna bring my red and green markers to the gym and give this a try.

                                                                    • Zetsuke4
                                                                      Zetsuke4  2 weeks back


                                                                      • Nomair Afraz
                                                                        Nomair Afraz  2 weeks back

                                                                        The muscle markers are really a great idea 💪

                                                                        • Ozzie Reaker
                                                                          Ozzie Reaker  2 weeks back

                                                                          obviously great episode!💪💪

                                                                          • Dr. Joy
                                                                            Dr. Joy  2 weeks back

                                                                            my biceps are only visible under proper shadow if there is more light it is invisible

                                                                            • Jeff Bobjoe
                                                                              Jeff Bobjoe  2 weeks back

                                                                              I swear they are going to explode one day

                                                                              • A Rod
                                                                                A Rod  2 weeks back

                                                                                I do push/pull/ in the world would I incorporate this long routine into the rest of my pull workout? Should I do a bicep isolation day? Along with an isolation day for each group, maybe like monthly?

                                                                                • Jack Byrne
                                                                                  Jack Byrne  2 weeks back

                                                                                  A Rod I try new workouts, techniques I find on what are supposed to be rest days. Don’t go 100% just find out what works/ which elements you can incorporate into your current routine. Tbh though, I usually find full programs like the ones this guy does and follow them religiously and don’t let videos like this distract too much.

                                                                              • rudy52350
                                                                                rudy52350  2 weeks back

                                                                                Just subscribed , great video . thanks ....

                                                                                • James Higginbotham III
                                                                                  James Higginbotham III  2 weeks back

                                                                                  Absolutely love your "markers" videos. It shows the exact muscles the workout hits and I love how you go into detail the explanation of why the exercises were chosen in that particular workout and what you're going to accomplish...THANKS!

                                                                                  • John Izzard
                                                                                    John Izzard  2 weeks back

                                                                                    My left arm has a fused wrist keeping it straight. How can I balance that out?? Steady increase to the weights so 1 arm isn't bigger than the other?? Use the same weight on my right arm that my left arm can do??

                                                                                    • Jonas A.
                                                                                      Jonas A.  2 weeks back

                                                                                      Id like to see a whiteboard on your abs in the next video please.