What would you say if I told you that there are only two biceps exercises you need to do? In this video, I am going to show you the two biceps exercises that should make up the bare minimum of your biceps workouts. Not only are these two exercises great for building big biceps, but they are the two exercises that created the foundation of my biceps training.
Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection.
The chest is a great example of this; it has three heads as well as two separate functions. Some might tell you that all you need is a flat bench press and an incline bench press. You are only hitting two of the three heads of the chest with this selection and while you are pressing, you are not getting any adduction – another major function of the chest.
With the biceps, you have three major functions: supination of the forearm, elbow flexion and shoulder flexion. However, you are able to attack all three functions with just about any biceps exercise you do, since they are all a version of a curl. This means that you are not required to have a whole range of exercises, unless you are ready to take you biceps training to the next level.
But in the case of needing two exercises to build big biceps, this is simply what the absolute foundation of your biceps training should include. Not every single biceps workout needs to include both of these exercises, but a complete training plan will at least build off or include them at some point. As a matter of fact, these two biceps exercises were staples in my early training that helped me to build the big arms that I have today.
The first exercise up is the strict curl / cheat curl drop set. This is simple, stand with your back, butt, and head against the wall and curl the weight up without losing contact with the wall at any of these points of contact. Perform these curls to failure and then immediately step away from the wall. Here, you are to perform a set of cheat curls, allowing for a little momentum and cheat to get the weight up. Be mindful of the eccentric portion of the lift, however. You will want to lower the weight slow and controlled to get the most benefits out of the exercise.
This drop set combination is great for building big biceps because you are able to overload the muscles with heavier weight in both portions of the lift. Not only that, but the ability to take an exercise to and through failure is a key component to new muscle growth.
The next exercise requires nothing but a pullup bar and your own bodyweight. This is something I did fro ma very young age and I think was a major factor in the development of my biceps. The exercise is simply to flex your arms while holding the bar and sticking your head forward so that the back of your head is in front of the pullup bar. This will make sure that you are not only in elbow flexion and forearm supination, but you are getting shoulder flexion as well.
So what do you do from this position? Well, in order to build bigger biceps you can simply flex and hold there as long as possible and fight the negative. Fight the descent of your body through the entirety of the movement. The key here is to make sure that you are keeping an open angle, about 90 degrees, on your arms while holding the bar.
Similar to performing a chin-up, you don’t want to close the gap between your biceps and your forearms as you will start to activate your lats, which is something you want to avoid if you are looking to isolate and build big biceps.
Now, if you want to take your biceps training to the next level that hits every function of the biceps as well as targets the muscle from different angles, there are many exercises to choose from. I don’t think we should ever be limited to just two exercises for a muscle group, the biceps included. But you should at least start with these two exercises to build the foundation of your biceps growth.
If you are looking for a complete step-by-step training program that will take your workouts to the next level, be sure to head over to athleanx.com and find the workout program that matches your goals.
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16 Replies to “The ONLY 2 Biceps Exercises You Need (NO, SERIOUSLY!)”
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Kash meri life shi hoti toh me bhi body banata ..sala zindagi barbaad ho gyi he pese he par time nhi he gym nhi he ! Fuck everything fuck this world
Jeff is the reason Waldo is always hiding
Hello Jeff!, hey I want to propose that you make a video about 50 things about yourself, this dynamic tries to get you to tell us 50 things about yourself, such as how old are you, your favorite band, how many children do you have, etc., this in order to get to know you better and connect more with you, greetings!????
A couple of very good bicep workouts.
Iv been doing ppl for over a year now and my arms and debts are lagging anyone got a routine which hits every muscle twice a week without ppl?
Left arm curls,
Right arm curls
The first one, you can do it sitting on the bench with the backrest vertical. Works the forearm a lot too but probably need to go a tad lighter
Hey Jeff, is a chest/triceps, back/bicep, leg/shoulders a good split? I'm asking since these muscles tend to work together. It's a Monday-Friday split as well, thank you.
Good stuff as usual, but the music is irritating. Please don't do that again.
My chin up bar has a gap in the middle for your head. I have a cable preacher curl that works pretty good
Buddy, u red at 4:22
you didn't mention how many repetitions/sets
I started doing pull-ups as a bicep exercise 9 months ago and love the improvements
Yesterday was my biceps day.
I wish my gym had a straight bar. I have to do chin ups with the slight angled chin up bar
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