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 youtube at and don’t forget to turn on notifications so you never miss one.

Comments • 3 469

    ATHLEAN-X™   8 miesięcy temu

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

    • Evan Gamble
      Evan Gamble  13 godzin temu

      @johan curyff how much is it to go to a gym

      • andrew aymer
        andrew aymer  18 dni temu

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

        • Roderenne
          Roderenne  23 dni temu

          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  Miesiąc temu

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

            • Brodee Raney
              Brodee Raney  2 miesięcy temu

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

              • Rockets #1
                Rockets #1  3 godzin temu

                I dislike because there were no face pulls to failure

                • Hector Rodriguez
                  Hector Rodriguez  17 godzin temu

                  He was curling what I bench! Is there anything this guy cant do?

                  • Alvaro Cisnal
                    Alvaro Cisnal  Dzień temu

                    Hey Jeff, i love you videos but i have a problem with this biceps workout. i can't do any exercise because i can't rotate my left wrist making it looking to my shoulder so it make it imposible for me to do it. there is anyway i could work my biceps in another way, even if is not as effective as those ones. thanks in advance.

                    • Adrian Ruto
                      Adrian Ruto  Dzień temu

                      Jeff: keeps gymming Body:am I a joke to you?

                      • STE4MZ anims
                        STE4MZ anims  Dzień temu

                        He got legs for arms >.>

                        • Wrestling
                          Wrestling  Dzień temu

                          What's the beat name 9:00

                          • John Panis
                            John Panis  2 dni temu

                            Thanks Jeff for the detail you go into. Awesome. I am using your instruction and enjoying it.

                            • Keith Samayo
                              Keith Samayo  2 dni temu

                              I'm pretty sure doing any rep to failure will make you feel that muscle group

                              • Nikos S.
                                Nikos S.  2 dni temu

                                Is there any alternative set of exercises for the weighted chin-up/pulse contraction chin curls? My biceps aren't strong enough, to do even simple chin ups, due to excess kgs. Thanks in advance.

                                • Mujtaba yousufzai
                                  Mujtaba yousufzai  2 dni temu

                                  Is there any expert i have a question???

                                  • Boss Rex2547
                                    Boss Rex2547  2 dni temu

                                    The difference between long head bicep and shot head bicep is short head bicep are small but muscular long head bicep are big but not that musuclar

                                    • Sean Beads
                                      Sean Beads  2 dni temu

                                      I can't seem to hit the long head, I'm hitting the brach instead. Any tips?

                                      • Ashutosh Pathak
                                        Ashutosh Pathak  2 dni temu

                                        Thanks, bruh!

                                        • Ethan Mccall
                                          Ethan Mccall  3 dni temu

                                          This man can beat Steve in creative mode in a one vs one hell he could beat thanos in creative mode

                                          • Ishnoor Babra
                                            Ishnoor Babra  4 dni temu

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

                                            • Re-C
                                              Re-C  4 dni temu

                                              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  4 dni temu

                                                How much time shall i rest between sets and exercises?

                                                • Dusten Cross
                                                  Dusten Cross  5 dni temu

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

                                                  • Anton Rasmussen
                                                    Anton Rasmussen  5 dni temu

                                                    Why not reverse curls to hit the bracialis?

                                                    • wgrimm88
                                                      wgrimm88  6 dni temu

                                                      He would look even more jacked if he obtained a tan

                                                      • LeGrandDuca !
                                                        LeGrandDuca !  6 dni temu

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

                                                        • seans155
                                                          seans155  7 dni temu

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

                                                          • Gayas AnsaRi
                                                            Gayas AnsaRi  7 dni temu

                                                            Lovely content

                                                            • Know 1squarter
                                                              Know 1squarter  7 dni temu

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

                                                              • Donnie Ward
                                                                Donnie Ward  8 dni temu

                                                                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  8 dni temu

                                                                  Jeff should become a P.E.Teacher

                                                                  • Sharad Bharati
                                                                    Sharad Bharati  8 dni temu

                                                                    Brother tells us about Brecorediyalls?

                                                                    • Carl Maher
                                                                      Carl Maher  8 dni temu

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

                                                                      • Xenon
                                                                        Xenon  8 dni temu

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

                                                                        • Caleb Cooper
                                                                          Caleb Cooper  9 dni temu

                                                                          Killer workout Jeff

                                                                          • bloodcake
                                                                            bloodcake  9 dni temu

                                                                            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  9 dni temu

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

                                                                              • Smile doge
                                                                                Smile doge  9 dni temu

                                                                                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  10 dni temu

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

                                                                                  • Sameer Ishaque
                                                                                    Sameer Ishaque  8 dni temu

                                                                                    Focus on the weaker one

                                                                                    • Vishal Jagannath
                                                                                      Vishal Jagannath  11 dni temu


                                                                                      • Montana C
                                                                                        Montana C  11 dni temu

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

                                                                                        • Certified Manhiem
                                                                                          Certified Manhiem  11 dni temu

                                                                                          Lol his so muscular I can’t even tell if his flexing It’s actually confusing

                                                                                          • Lil Fluu
                                                                                            Lil Fluu  12 dni temu

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

                                                                                            • l l
                                                                                              l l  10 dni temu

                                                                                              stick to pornhub bro

                                                                                              • Rickety Cricket
                                                                                                Rickety Cricket  12 dni temu

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

                                                                                                • Rickety Cricket
                                                                                                  Rickety Cricket  12 dni temu

                                                                                                  Bodyfat %? 0?

                                                                                                  • Rickety Cricket
                                                                                                    Rickety Cricket  12 dni temu

                                                                                                    Best muscle info on the interwebs

                                                                                                    • Baljinder Singh
                                                                                                      Baljinder Singh  12 dni temu

                                                                                                      Listen bro....speak less nd show more

                                                                                                      • Bart en victoria
                                                                                                        Bart en victoria  12 dni temu

                                                                                                        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  13 dni temu

                                                                                                          Jeff, the granddaddy of PLclip fitness

                                                                                                          • LorD TwisT
                                                                                                            LorD TwisT  13 dni temu

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

                                                                                                            • Vegeta Blue
                                                                                                              Vegeta Blue  8 dni temu

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

                                                                                                              • 808Johnster
                                                                                                                808Johnster  14 dni temu

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

                                                                                                                • jon king
                                                                                                                  jon king  10 dni temu

                                                                                                                  Chest and tris .. back and bis

                                                                                                                  • LorD TwisT
                                                                                                                    LorD TwisT  13 dni temu

                                                                                                                    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!  14 dni temu

                                                                                                                        How long are you supposed to wait between sets?

                                                                                                                        • Aryan Madhup
                                                                                                                          Aryan Madhup  14 dni temu

                                                                                                                          *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  15 dni temu

                                                                                                                            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  15 dni temu

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

                                                                                                                              • Zetsuke4
                                                                                                                                Zetsuke4  15 dni temu


                                                                                                                                • Nomair Afraz
                                                                                                                                  Nomair Afraz  15 dni temu

                                                                                                                                  The muscle markers are really a great idea 💪

                                                                                                                                  • Ozzie Reaker
                                                                                                                                    Ozzie Reaker  16 dni temu

                                                                                                                                    obviously great episode!💪💪

                                                                                                                                    • Dr. Joy
                                                                                                                                      Dr. Joy  16 dni temu

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

                                                                                                                                      • Jeff Bobjoe
                                                                                                                                        Jeff Bobjoe  16 dni temu

                                                                                                                                        I swear they are going to explode one day

                                                                                                                                        • A Rod
                                                                                                                                          A Rod  16 dni temu

                                                                                                                                          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  14 dni temu

                                                                                                                                            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  16 dni temu

                                                                                                                                              Just subscribed , great video . thanks ....

                                                                                                                                              • James Higginbotham III
                                                                                                                                                James Higginbotham III  16 dni temu

                                                                                                                                                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  16 dni temu

                                                                                                                                                  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.  16 dni temu

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

                                                                                                                                                    • Az
                                                                                                                                                      Az  16 dni temu

                                                                                                                                                      Jeff looks more like Obama everyday

                                                                                                                                                      • Yasar Kemal
                                                                                                                                                        Yasar Kemal  16 dni temu

                                                                                                                                                        Dudd thats sets arent too much for biceps?? Thats just a small muscles group.

                                                                                                                                                        • Khalie Benjii
                                                                                                                                                          Khalie Benjii  17 dni temu


                                                                                                                                                          • Ritudhwaj
                                                                                                                                                            Ritudhwaj  17 dni temu

                                                                                                                                                            Jeff thinks the world is full of superhumans like him. I cant perform 10 chin ups, what to say of weighted chinups.

                                                                                                                                                            • Mohamed Sayeed
                                                                                                                                                              Mohamed Sayeed  17 dni temu

                                                                                                                                                              Tried this one and it’s really good, never got a pump like this before.

                                                                                                                                                              • shaeran k
                                                                                                                                                                shaeran k  17 dni temu

                                                                                                                                                                Jeff don't do bicep curls, but the biceps does Jeff curls.

                                                                                                                                                                • Christopher Chen
                                                                                                                                                                  Christopher Chen  18 dni temu

                                                                                                                                                                  Wow!!!!!! Great workout clip!!!!!! Gonna try those tomorrow!!! But just need to ensure that my arms can still move after those training 🤣🤣🤣

                                                                                                                                                                  • Leaderrr 7
                                                                                                                                                                    Leaderrr 7  19 dni temu

                                                                                                                                                                    4:31 5:26 6:32 7:04

                                                                                                                                                                    • Fernando Zea
                                                                                                                                                                      Fernando Zea  19 dni temu

                                                                                                                                                                      Great demonstration. Thanks Jeff

                                                                                                                                                                      • Laszlo Tresanszki
                                                                                                                                                                        Laszlo Tresanszki  19 dni temu

                                                                                                                                                                        Wow.. first time I've ever seen these types of alternatives/secondary exercises.. intense.. love it.. thanks for the tips..

                                                                                                                                                                        • Chris Lee
                                                                                                                                                                          Chris Lee  19 dni temu

                                                                                                                                                                          So all my life they lied to me, it's called a muscle marker not a permanent marker.

                                                                                                                                                                          • oscar salinas
                                                                                                                                                                            oscar salinas  20 dni temu

                                                                                                                                                                            Will be trying this as well tomorrow!💪🏼🙌🏼

                                                                                                                                                                            • Mercedes Benz
                                                                                                                                                                              Mercedes Benz  20 dni temu

                                                                                                                                                                              Do you need to take a straight bar, for curls and chin upside, to hit all three heads (vs ez bar or angled chin up bar)? Usually my wrist is aching while using straight bars.