The PERFECT Biceps Workout (Sets and Reps Included)

what's up guys jeff cavaliere today I'm going to put together for you what I would call the perfect bicep workout continuing this series and we're going to put heavy science into what we do as we always do and as a matter of fact we're in a breakout as always the muscle markers to show you why this becomes a perfect bicep workout and in order to be called that I feel there's six requirements that we have to make sure we nail to be sure that we're covering all aspects of bicep training so let's get through those one by one we're actually gonna use these muscle markers to help us do that so right off the bat we do understand that the biceps is a two-headed muscle so it means we have a shorter head here and a long head which is the inner bicep in the outer bicep well there's more to it than that first of all the muscle markers help us to actually determine where that is you can actually see on my bicep here right about here how the bicep turns the corner and then it actually comes up here and if you follow that line you can actually start to see a little bit of that split so if I were gonna draw it out I would follow this line here okay so what we have to do is we have to understand that there are ways to actually hit the short head of the biceps a little bit more preferentially and that is because the attachment is different than the long head the long head actually has an attachment in the shoulder which enables us to do some different things to influence it over the short head not isolate but influence and again I would trace that out by going down right along here and around and up right here and again this has its attachment up in the shoulder and in general we've said that if we want to train the long head of the bicep we could do two things number one we could actually take into more of stretch my bring our arm back behind our body and exercise like a drag curl like you see here or we could use rotation a different function in the shoulder to allow us to work either the short of the long head more and that is because when we have the outer portion of our bicep more visible to you in the mirror then you will be working more of the long head of the bicep whereas if we were doing exercises like here there's no money curl where you can see more of the inside of my biceps here there will be favoring the short head so we're gonna do that but we also have to now talk about the functions of the bicep because in order to have a complete and perfect bicep workout we have to acknowledge the different functions of the bicep so we know that it's an elbow flexor right that's obvious but we also should know that's the supinator and the reason why it super nate's the forearm here is because of its connection all you have to do is just take your finger and run it right off of the bottom of your bicep and you should feel a big thick tendon right in here okay if you follow that tendon all the way you can actually grab it and follow it all the way around it inserts all the way down here into the radius so if I were to put a mark right there we'll call that number one the first thing is to supinate that form the second thing is as we talked about was to bend the elbow or flex the elbow so we could put a number two right here right and then number three we know is to actually get a full contraction in the bicep we know that because it crosses the shoulder it can actually flex the shoulder so we put a three up here well we know if we want to actually get the most out of the biceps we're going to want to have certain exercises that are going to do all this it's going to have supination elbow flexion and shoulder flexion and not just that potentially pull all these in proper alignment with each other so the line up pull is optimal because if I take a forearm that's pronated we can see that the 1 and the 2 are not lined up whereas if i supinate it here we can see now that the 1 the 2 and the 3 could potentially work together so we're gonna do that with certain exercise as well the next thing we're gonna do is we have to realize that different exercises actually influence and have an effect on the strength curve of the biceps meaning that certain exercises can influence a stronger contraction either in the beginning middle or the end of the biases range of motion I'm gonna use my forearm here as a whiteboard first time ever with the muscle markers we know if we do a regular barbell curl as you see me doing here that the strength curve is that it's pretty easy in the beginning it gets most difficult in the middle and it gets easiest at the end just like if I were to get into this position and a curl that's the most difficult part but this is pretty simple well we also know that we could take a band the resistance band and do curls so it wouldn't be that difficult in the beginning but it would start to get hard and would be most difficult at the end because we know that when the bands are maximally stretched that's going to cause peak tension okay but we also know that certain exercises like you see me doing here the incline curl would actually make the exercise most difficult in the early portion of the range of motion so it Peaks high and then it drops off well you can see what I've actually accomplished here is with the right selection of exercises that we're gonna put into the perfect workout we're gonna have the representation of the most tension being directed to the biceps in the beginning the middle and the end across the entire workout which is something we want to strive for what else we have well we guys we know that there's another muscle here that's actually not the biceps but it's called the brachialis you can see that i've already outlined the bicep muscle here okay which leaves me with this area right here that's not the biceps guys that's actually the brachialis and talked about this in another video the brachialis is very influential in terms of the width of your overall bicep when it when viewed from the front because it has a critical role that it plays along with your biceps so we want to make sure that we're choosing exercises that actually influence that while we can we're going to do that too and then we have to acknowledge two other things guys and we're going to incorporate these into the workouts too we know that there's some limitation on what exercises we can do with the biceps because we're talking about a hinge joint well it does cross the shoulder the long head the hinge joint is going to ultimately make everything we do look like some variation of a curl right no matter what we do so you really have to rely on intensity techniques more than any other muscle group to heighten the overall intensity in the affect of the workout we're going to do that and I'm going to show you many of them that you can incorporate right away into those and then finally guys you never forget the big exercise just like we didn't when we did the chest workout we still did the benchpress we still did the dips we have to accept that they have limitations and if you can take those limitations and plug them in with other exercises in the workout now you have the perfect workout so with that said guys it's time we actually put this all together and look at what the perfect bicep looks like rep by Rep exercise by exercise you ready okay so we start the perfect bicep workout off with the big exercise like I said this is actually a different variation though it's a cheat curl it's not just a cheat curl it actually goes into a drop set for a barbell drag curl let me explain when we start with the cheat curl we're giving ourselves an opportunity to create great overload that's why these big exercises work so well and not just overload but actually a great eccentric overload because we're actually cheating a little bit through the concentric and when we do that we actually have also set up here a little bit of a mechanical drop set so it's not just a regular job set but we know that we can take the same weight that we've just used and by shortening that moment arm by taking our elbows from this position out in front of our body to back here into a drag curl we're still able to keep the reps coming and by doing that remember the position of the elbows back behind the body we're achieving another one of those goals of ours and that is to now hit the long head a little bit more preferentially so in that first combo we take the first exercise to failure immediately go into the second portion of it to drag curl and take that to failure as well rest and then come back and try to do three total sets okay we move on to the next combo here and it's actually another one of those heavy exercises that gives us the option to overload the biceps probably my favorite of all time I've talked about it before it's the weighted chin up now again it's not just doing that it's doing something else that's very important that we already talked about is in hitting all three functions of the bicep right we know that in order to grab the bar and pull we're gonna be flexing the elbow we also know that in order to get into this chin up position we have to have a supinated forearm so we're getting there and having that action of the bicep as well and we also get the action at the shoulder right the one that actually helps us to get the peak contraction of the biceps because we have our arm out in front of our body to grab the bar so we're hitting all three functions that's good but we can do is we load it up here I got 90 pounds of doing heavy maybe four or five or six reps but I take it to failure and I immediately strip the weight off and I go into a drop set so now we jump back up we talked about intensity techniques we could do that here as well this is the peak contraction chin up what we're doing here is using this as a burnout to the previous set where we're only going to focus on repping and that final contracted state of the biceps because we know that we already have all three components in place so let's linger there and do as many as we can to failure again an intensity technique that takes the normal training to another level because we realized we're limited again by options for bicep training so while we're talking about limitations remember what I told you that the benefits of those big exercises like the barbell curl and the way the chin up can't be ignored we have to include them but we also have to be willing to accept that there are some limitations and to me that is the fact that in both exercises there's no active supination being resisted meaning in both exercises I'm isometrically grabbing in a supinated position but I'm not going through the act of supination against resistance which means that we have to address that and we can do that with the exercise I'm going to show you here called the banded dumbbell curl but what's even better is I don't have to stop there we can take advantage of this right here those strength curves remember that I drew on my forearm like a whiteboard we can do that again we can take the dumbbell curl that peeks and then dies off and we can add a band to it that picks up right where it dies off and it continues so we can actually have the benefit of having an exercise that's more difficult placing more tension on the biceps throughout the range of motion so here's what we do we grab a band we grab the dumbbells and we actually curl them together I've demonstrated this here for you before it's an amazing exercise that you haven't tried it you're going to want to do if you do this perfect workout you're gonna be doing it you're gonna be doing it actually three sets to failure again I don't know how much that is but you're not gonna want to go and grab light light weights here you don't want to grab somewhere that's gonna make you fail on the 10 to 12 rep range and back off just a little bit from there realizing that now add in the band – this is going to make this exercise more difficult okay so of course we wouldn't want to leave one third of that range of motion unaddressed we can actually choose an exercise that's going to impact and overload that front side that beginning portion of the range of motion to complement this entire sequence we could do that with the incline dumbbell curl now one thing I want you to notice here is it's not just serving one purpose we now also because of the position of the arm back behind the body have just placed a little bit more stress on the long head of the biceps because it is on more stretch now we can take that even further with another intensity technique like I mentioned all along here and that is actively contracting the triceps because we know that when we do that we can't antagonistically shutoff or at least allow for a greater stretch of the biceps and therefore a stronger contraction coming out of the bottom of the dumbbell curl so you do now three more sets of this till failure and we move on to the last combo so we can round out this entire workout so we wrap it all up here with our dumbbell bicep curl combo it's a trifecta actually is three exercises and it's going to do a few different things for us number one we keep the set going so we're gonna have definitely an intensification of what we normally do with straight 12 reps and be done number two we're gonna work the rotation of the shoulder to take advantage of what we talked about in the very beginning whether we're going to more heavily influence the long head of the short head of the biceps by what we're looking at and then finally we're going to hit that all-important brachialis that we haven't necessarily addressed yet the first thing we do is we do this supinated cross body curl you can see when i supinate and come across the body what are we looking square at right here the long head the outer head of the bicep right and you can feel that contraction as you squeeze and supinate right here how it's more heavily influencing that outer portion of the bicep what we do again now is we don't stop there instead we go for our second rep and now we pronate and lift up this way when we pronate we've taken away one action of the bicep which actually now shifts the load to the elbow flexor which is the brachialis of course we could feel that right here more than ever now we do that we don't stop there again why we want intensify this and make this even more difficult and we actually want to now take the opposite rotation of the shoulder instead of coming and rotating in now we rotate out external rotation of the shoulder but does something else was it doing it squarely revealing the inner head of the bicep which is the short head you can feel that contraction more on the inside here again not isolating but influencing you can feel that here so now you take it up and you alternate these these positions from one to the other and to the other so 24 total reps you do this two times guys and I promise it's the perfect way to finish out the workout and more importantly we've addressed every one of the concerns that we had in the beginning to make sure we could call this the perfect bicep workout so there you have it guys there's a workout that I want you to try you should feel your biceps like never before because we've addressed every single component of bicep training all in one selection of exercises and that's the thing you don't have to sit here and bang out your workouts for hours and hours at a time if you choose the right exercises and apply the right techniques you can get a hell of a lot from your workouts in a much shorter period of time that's what we always stress here at athlean-x and of course we always put the science back in strength to do so if you're looking for a complete program head to and get one of our next training programs in the meantime if you like the muscle marker videos guys as always make sure you let me know and leave your comments and thumbs up below and if you haven't already subscribe and turn on your notifications so you never miss one of our videos here especially as we cover more of this perfect workouts in this series all right guys I thought you'd get soon see you


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

  2. Db band cheat curls
    Db curl trifecta

  3. Upper chest?

  4. When I work out my long head on the biceps i try to exercise the fast twitch muscles. Ive found it works best if i basically pretend that i just touched something and then im bringing my hand up to look at it.

  5. This is the best explanation/demonstration for bikes that you have done. Can't wait to do this routine.

  6. Can you work out triceps biceps and back at the same time ?

  7. Jeff, the living whiteboard. There's nothing he won't do for his followers…

  8. please get rid of the cheesy hip hop in your videos

  9. Jeff is Crazy, Crazy Prepared😝🌋

  10. 10000 likes for you

  11. Where can I buy those band Jeff using?

  12. He has some much knowledge but he is so confusing people need more straight forward guidelines.
    After his analysis he should have said okay now go ahead and do this 3 exercises 3×12 FULL STOP.

  13. new biceps curl record

  14. Hey Jeff, I wish you could answer this. I got called out (by staff) at the gym because of the cheat curl, meaning that I supposedly had a bad form with what he said was "lumbar overextension" saying that performing the exercise that way would end up causing hernias, not loading the biceps properly, etc. He told me my back should not cross the vertical line perpendicular to the ground to avoid all this, but I just watched your video to see if I was in fact wrong and turns out I was doing it like you show in the video. What is your take on this? Do I have to perform like you do in the video or do how the staff trainer told me? P.S.: pardon my English.

  15. Who needs biceps when you can watch jeffs

  16. Jeff will leave the perfect life.He is at an exceptional perfect help at his age with the testosterone of very healthy 26 year old man.He will live hapilly and with a libido until 70.

  17. Jeff trust me we can see your biceps you don’t need to highlight them.

  18. Only Jeff can beat Thanos.

  19. Where was this video when I was making diagrams in high school biology class?

  20. should a skinny guy do this exercise?

  21. you don't use the markers much since jesse came around . . . is it his job to keep up the supply of markers ? i vote for bringing back the markers and using jesse as the model . . . .

  22. Jeff, do you have an alternative to the banded curl if you do not have a band currently?

  23. Perfect

  24. Good workout. Ever use steam or sauna after workout? Or does that kill gains?

  25. " I'm going to use my arm as the white board "

  26. I'm amazed how nobody noticed the banded "chin" curl…

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