The perfect biceps workout for bigger arms (sets and reps included) BOXROX

Discover the perfect bicep workout for bigger arms and take your arm strength and gains to the next level.

This workout was designed and described by Jeff of Athlean X.

The perfect bicep workout for bigger arms

The perfect biceps workout should consist of exercises that target not only the long and short head, but also the brachialis, a totally separate muscle. In addition, he must make the biceps perform their full range of motion and use both elbow flexion and hand supination. That said, even this won’t complete your biceps workout! To complete your biceps you must also include techniques that create unique stresses on the muscle, giving it no choice but to respond. This is what we do in this video.

Biceps exercises

If you look at the top exercises people do in their bicep workouts, you’ll see a lot of curls. After all, one of the main functions of the biceps is to flex the elbow.

Biceps workout for activating bigger arms

This is a problem when it comes to completing biceps development. Your biceps probably get a lot of activation during back training, so to take your development to another level you need to include unique stimulation methods.

Source: Tristan Le on Pexels

Just because you’re performing a full range of motion in the exercises you’re doing and playing the major roles of muscle elbow flexion and hand supination) doesn’t mean you’re giving the muscle enough stimulation to force growth. We all know guys who can do tons of pull ups and heavy rows but don’t have peak biceps development.

Fundamentals and Specialization

The solution to this problem is not to give up the popular mass-building exercises, which are still the basis of our training, but we must also add specialization exercises and techniques. That said, here’s what the perfect biceps workout would look like:

  • Cheat Curls To Failure right in
  • Barbell drag curl to failure

Run for 3 sets

  • Minds weighed down by failure immediately inside
  • Pulsed contraction chin curls to failure

Run for 3 sets

Incline Dumbbell Curls 3 sets to failure (Uses 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 (emphasize brachial)

No Money Curls (Emphasizes the short head of the biceps)

Source: unsplash

When you put it together like I’m suggesting here, not only are you now hitting the biceps through its full range of motion, but you’re hitting every area of ​​the biceps as well. And in a way they probably aren’t used to. The advanced techniques allow for more intense sets that are obviously more strenuous than with the difficult compound lifts, and you have an excellent workout.

Video The perfect biceps workout for bigger arms

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Muscles of the arms and shoulders

The human arm is made up of many muscles, including the pectoralis major and latissimus dorsi. If you are interested in learning about these muscles and their functions, read on.

Biceps Workout for Bigger Arms Rotator Cuff

The rotator cuff is a group of muscles that form a cuff around the shoulder joint. The rotator cuff helps lift the arm and rotate it. It is made up of four muscles:

  • Supraspinatus
  • infraspinatus
  • Teres minor
  • Subscapularis

Biceps Workout for Bigger Arms Pectoralis Major

The pectoralis major is a large, fan-shaped muscle that sits under the breast tissue. The medial border of this muscle extends from the armpit to the breastbone along with some fibers that connect to the clavicle and humerus (arm bone). The lateral border covers an area between the rib cage and the scapula.

The main function of the pectoralis major is to move the arm toward the midline of the body, but it also helps with breathing, maintaining posture, and supporting upper body weight when resting on one arm.

Biceps workout for bigger arms Latissimus dorsi

The latissimus dorsi, also known as the lats, is a large muscle located on the back. It starts at the top of the thoracic spine and goes down to connect with the humerus (upper arm bone).

The latissimus dorsi is responsible for pulling movements that involve pulling the arms away from the body. You can use this muscle when doing activities like swimming or rowing.

Bigger arms deltoid biceps workout

The deltoid is a triangular muscle that forms the shoulder bump. It is the largest muscle in the upper body and has three parts: anterior, posterior and lateral.

The front of the deltoid originates from the clavicle (clavicle) and inserts into the humerus (upper arm bone). It provides you with the strength to lift things above your head and rotate your arm inward toward your centerline.


The coracobrachialis is a muscle that connects the humerus to the coracoid process. It is located on the anterior surface of the arm and functions as both an extensor and a flexor of the arm. The muscle is innervated by the axillary nerve.


The brachialis is located in the upper arm and pulls on the ulna to flex the elbow. The brachialis works with the biceps brachialis when you flex your elbow, but it also works with the brachioradialis to flex your wrist.


These are just a few of the many muscles that can be found in your arms and shoulders. As you can see, they all play an important role in the movement of your body. If one of these muscles is injured or weakened, it could affect your ability to perform certain tasks.

For example, if one or more rotator cuffs become damaged due to overuse or injury, it could cause pain when you lift something heavy off the floor using only one arm.

Add this excellent biceps workout to your workout and improve strength and muscle gains.

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